Alex Simotas, MD

Hospital for Special Surgery
Board Certified Physiatrist
Specializing In Spine & Sports Medicine

Home > Wellness & Exercise > Exercise Groups > Forearm & Elbow

Forearm & Elbow

Exercise 1:  Wrist Flexors and Extendors

Exercise A:  Wrist Flexors

  1. Rest your arm on a table with your palm up.
  2. Use the opposite hand to help hold the arm down.
  3. Using a ______ pound weight, slowly raise and lower the weight.
  4. Repeat 10 -12 times.
  5. Do this exercise once a day and daily.

WristFlexorsExtendors2

Exercise B:  Wrist Extendors

  1. Still using the opposite hand to help hold the arm down, turn the hand over so that the palm faces the floor.
  2. Slowly raise and lower the weight.
  3. Repeat 10 to 12 times.
  4. Do this exercise once a day and daily.

WristExtendors2

Exercise 2:  Ulnar Deviation

These exercises strengthen the muscles that control side-to-side motion of the hand.

  1. Using a ______ pound bar, slowly lift and lower the weight backwards, using only your wrist muscles.
  2. Repeat 10 -12 times.
  3. Do this exercise once a day and daily.

UlnarDeviation2

Exercise 3:  Elbow Flexors

  1. Stand up straight.
  2. Using a _______ pound weight, with your elbow at your side, flex the arm and slowly lower it.
  3. Repeat 10 -12 times.
  4. Do this exercise once a day and daily.

ElbowFlexors2

Exercise 4:  Triceps

  1. Using a _______ pound weight, lie on your back and use the opposite hand for support.
  2. Extend the weight straight toward the ceiling.
  3. Slowly lower the weight back down.
  4. Repeat 10 -12 times.
  5. Do this exercise once a day and daily.

triceps2

Exercise 5:  Supinators and Pronators

  1. Using a ______ pound bar that is weighted on one end, support your arm on a table.
  2. Rotate the bar with the wrist only, not the upper arm.
  3. Repeat 10 -12 times.
  4. Do this exercise once a day and daily.

supinator2 supinator2