Therapy-supporting exercises after dislocation of the elbow
After an elbow dislocation, the elbow-stabilising muscles are trained first. Over the course of the therapy, if it is safely carried out, exercises that address different muscle groups are integrated. In the final phase, before returning to sport for example, dynamic exercises are added. The exercises should be done three times a day.
The treatment does not follow a rigid time schedule. Rather, it must be tailored – in accordance with the therapy – to the ability of the individual patient. You should therefore seek medical and therapeutic advice in advance about the exercises, variations and levels of difficulty.
Get to the right exercises quickly:
Phase 1: Isolation exercises
Bicep curls
Aim: Activate and strengthen the upper arm muscles
Starting position: Sit on a stable seating surface such as a chair.
Equipment: You will need a towel.
Exercise:
- Pass the towel under one knee.
- Wrap your hands around the two ends of the towel. Your palms should be pointing upwards.
- Lift your leg with the towel by bending the elbow.
- Do all of this without lowering your leg to the floor.
3 x a day, 1 set x 20 repetitions
Note: You control the intensity by the pressure of your leg
Forearm curls
Aim: Activate and strengthen the forearm muscles
Starting position: Sit on a stable seating surface such as a chair.
Equipment: 1 kg dumbbell/ alternatively, a drinks bottle with content of approx. 1 l
Exercise:
- Lay your forearm on your thigh.
- Grip the weight with your whole hand; the palm is facing upwards.
- Bend the wrist upwards.
- Then slowly release the wrist back downwards.
3 x a day, 1 set x 30 repetitions (10 repetitions/variation)
Variation:
- Make sure that the palm is facing downwards.
- Rotation of the wrist by 180°.
Phase 2: Integration exercises
Bent-over lateral raises
Aim: Strengthening the arm muscles
Starting position: Stand up.
Equipment: 1 kg dumbbell/ alternatively, a drinks bottle with content of approx. 1 l
Exercise:
- Stand firmly with your feet shoulder-width apart.
- Your knees are slightly bent.
- Bend your upper body forwards slightly.
- Lift your shoulders and upper arms to the side.
- Stretch and bend your elbows outwards to the side at the same time.
- The movement takes place only from the elbow.
3 x a day, 20 repetitions
Dips
Aim: Strengthening the arm extensors
Starting position: Sit on a stable seating surface such as a chair.
Exercise:
- Support yourself on the edge with both hands.
- Slide forward on the base and lower your buttocks in front of the chair.
- Push yourself upwards by extending the elbows and then lower the buttocks again.
- Your thumbs should face one another. Keep your knees bent. Keep your feet on the floor.
3 x a day, 20 repetitions
Variation:
- Stretch Legs
- Stretch the hips and legs
Phase 3: Dynamic exercises
Punch with weight
Aim: Strengthening the arm rotators
Starting position: Stand up.
Equipment: 1 kg dumbbell/ alternatively, a drinks bottle with content of approx. 1 l
Exercise:
- Stand firmly with your feet shoulder-width apart and your knees slightly bent.
- Lift your hands with the dumbbells to chest height.
- Make sure that the palms are facing upwards.
- Stretch out your arms straight ahead.
- When stretching, turn your palms by 180°.
- Then move your outstretched arms back, keeping them close to your body, so that they are now bent.
- When you do this, turn your palms back by 180°.
3 x a day, 20 repetitions
Variation: Over the course of therapy, you can increase the dynamic punch and/or the weight.
Press-ups
Aim: Strengthening the arm extensors
Starting position: Kneel on all fours.
Equipment: Yoga blocks / books
Exercise:
- Place your hands shoulder-width apart onto the floor; your fingers should point forwards in an outwards position.
- Keep your knees on the floor.
- Lower your upper body and bend the elbows.
- Move your elbows close to your body.
- Your head should be in alignment with your spine.
3 x a day, 20 repetitions
Variation:
- Classic press-ups with raised knees
- Higher repetitions of press-ups
