Have you ever thought about how much your elbows get used in daily life? You push up on them to get out bed in the morning. Your elbow bends in several directions as you get dressed, eat breakfast, bathe, and prepare for the day. In the car, your elbows play a vital role in allowing you to drive. The list goes on and on.
It is ironic that the all-important joint is so overlooked. Really, who has ever thought about what they would do if their elbows went bad?
Unfortunately, that is a reality for many people, especially as they grow older. Just like any other joint, the elbow can degenerate, stiffen up, and otherwise become weaker over time. As a result, it is important to perform exercises to strengthen elbow.
Many elbow strengthening exercises are designed to prevent health problems related to the elbows and to keep your elbows flexible and strong for years to come.
Best of all, you can strengthen your elbows quickly and easily. Just use these elbow exercises as a part of your 15 minute elbow strengthening routine:
TIME: Four Minutes
Static Biceps And Triceps
Seemingly simple exercises, these basic moves might not feel like exercise because they aren’t terribly strenuous. However, static biceps and triceps exercises are a great way to stretch the muscle connected to the elbow, preparing the elbow to be strengthened and to be used healthily.
- Hold your right elbow at your side with your forearm out in front of you, palm up.
- Place your left hand, palm down, on your right hand.
- Keeping your left hand in place, try to push up with your right hand without moving your elbow. Your bicep muscles will have to work, stretching the elbow region as well.
- Push up for 30 seconds, then relax.
- Flip your right arm over so it is palm down.
- Move your left hand, palm up, under the right and try to push down this time instead.
- Continue for 30 seconds again.
- Switch arms and repeat.
- Complete two repetitions of each exercise per arm.
TIME: One Minute
Slightly more intense than static exercises, triceps dips are included in many intense workouts. They are great for the elbows, though!
- Stand with your back to a chair, box, or other stable object.
- Place your palms behind you on the edge of object, keeping them flat to its surface.
- Lower yourself so that your feet are out in front of you and you are “sitting” in the air.
- Keeping the rest of your body steady, lower yourself into a dip closer to the floor using just your elbows and forearms.
- Repeat 12 times.
TIME: Two Minutes
Traditional Bicep Curls
You don’t have to be a bodybuilder to appreciate and excel at performing bicep curls. The biceps are really important muscles and are often targeted in a variety of workouts. You elbow strengthening routine is no exception.
- Holding a dumbbell in your hand, palm face up, place your elbow at your side.
- Slowly draw the dumbbell up towards your chest and then extend back out again.
- Repeat 12 times and then switch arms and begin again.
TIME: Six Minutes
Rolling Resistance Bands
When you use resistance bands, you choose a gentle, lightweight approach to exercising that serves as much to stretch your muscles as it does to strengthen them. This rolling resistance band exercise will thoroughly stretch and challenge your elbow and both your triceps and biceps.
- Place your right elbow at your side, extending your forearm out directly in front of you so that your arm is at a right angle.
- Grab hold of a resistance band anchor somewhere at your right side.
- Distance yourself so that the band is taut while you hold it in place.
- Slowly move your forearm up and away, to the left.
- In a fluid motion, continue moving your right arm until you have made a half circle and you are back where you started.
- Once back in place, roll your wrist up, down, and all around while holding the resistance band.
- Repeat this motion for 45 seconds. Rest for 15. Then, repeat the cycle two more times.
- Switch arms and begin again.
TIME: Two Minutes
An exercise you are free to repeat throughout the day as needed or desired, this very basic exercise seems like it is simply a stretch. However, the muscles that must be worked to perform this simple move will be challenged and strengthened in the process.
- Place both of your elbows at your sides, extending your forearm in front of you so that your arms are at a 90 degree angle.
- Starting with your palms down, slowly curl your wrists up and down.
- Curl your wrists until you feel the strain on the muscles, then hold for 10 seconds before moving your wrist again.
- Repeat the same motion, but side to side.
- Continue to move, stretch, hold, and repeat for two minutes.