Are you nursing a recurring elbow injury? In this article, we'll discuss some elbow mobility exercises that can help you regain your entire range of motion in your elbows and reduce pain. Try our easy-to-follow elbow agility exercises to help keep you flexible and healthy.
What Are Elbow Mobility Exercises? Elbow mobility exercises are specific movements designed to improve mobility and strength in elbow joints, as well as external and internal rotation. These exercises are crucial since they promote flexibility and reduce inflammation. Strength and stamina are also improved, and general joint health is enhanced. Including it in your routine will improve your coordination, increase your athletic performance, and reduce your risk of injury.
What Is Elbow Mobility?
Elbow mobility is the ability of your arms to bend and straighten at the elbow. It's essential for many activities, including throwing, swinging a bat, or lifting something overhead. These activities can be difficult or painful without proper elbow mobility. If any of these actions are complex, you need to stretch and exercise to improve the mobility of your elbows, wrists, and shoulders. Regular practice gives you more control over your movements and reduces joint pain and tension.
About the Program
Our Overhead Mobility Program is a 6-week, 18-workout course that helps you permanently push past your mobility limitations and feel confident in your overhead stability.
Every week you’ll gain access to three workouts, each taking no more than 30 minutes to complete that can be done with basic gym equipment.
In total, there are over 60 unique exercises and 120 video tutorials to guide you through the course.
Additionally, there are 5 mobility tests at the beginning, middle, and end of the program designed to motivate you, track your progress and celebrate your results.
Who Is the Program For?
The Overhead Mobility Program is meant for ALL athlete levels - from beginners to competitive weightlifters.
However, it’s equally beneficial to the average person as well, even if they’re not actively training at the moment.
- 60 unique exercises and 120 video tutorials;
- 5 tests to check your mobility;
- Short sessions up to 30 minutes;
- LIFETIME access;
- Mobile friendly design;
Why Do You Need Elbow Mobility?
Having good elbow mobility is essential for several reasons. Maintaining the strength and flexibility of your joints helps lower the chance of injury. With good elbow mobility, you can perform everyday efforts with less strain on your joints. The improved motion also decreases inflammation, relieving pain from conditions such as tennis elbow or golfer's elbow. Activities like sports, weightlifting and running depend on solid joints and muscles. With more bendable elbows, you can perform better and with less risk of harm.
Let's review some benefits of improved elbow mobility:
One of the main reasons you may want to include elbow agility exercises in your daily routine is to reduce pain and discomfort in your elbows. Many activities, such as lifting weights or playing sports, can cause pain and tightness in the elbow joint, so performing regular mobility exercises can help to alleviate this discomfort.
Prevent Future Injuries
Another great reason to incorporate elbow movement exercises into your daily routine is to prevent future injuries. By regular elbow stretches and strengthening the muscles and ligaments around the elbow joint, you are helping to maintain flexibility and range of motion, which can help reduce the risk of injury. This is especially important if you participate in any sports or activities that require repetitive movements with your arms, as these can cause tightness and increased pain in the elbow.
Improve Overall Performance
Finally, elbow agility exercises can help improve your overall performance. Solid and flexible elbows can help you move more efficiently and with greater power, helping to improve your performance in daily activities or sports. Elbow activity exercises can also help you reach a wider variety of positions and angles with your arms, which can benefit many types of activity.
The Best Elbow Mobility Exercises
Improved Athletic Performance
Exercises to increase your elbow range of motion are often passive or active stretches. Also known as static or dynamic stretches, respectively, these isometric contractions help build strength and muscle memory specific to the joint being targeted—in this case, the elbow. You may also need strengthening exercises focusing on the surrounding musculature tissue around the elbow.
Let's focus on simple at-home exercises without weights or expensive equipment to get you started at a beginner's level. So what are some of the best elbow mobility exercises?
Check out our compiled list of elbow range of motion exercises:
Elbow Flexion Exercises
To do this exercise, stand with your arms at your sides and your elbows bent at 90 degrees. Slowly straighten and bend your elbow while keeping the rest of your body still. Do ten reps of this exercise.
This exercise involves placing a band around your elbow and stretching it to the side. Your elbow joint should feel somewhat stretched. Before letting go, maintain this posture for 30 seconds—ten times each on both arms.
This exercise involves making circles with your elbow bent at 90 degrees. Remember that your shoulder blades are back and downwards while doing this exercise. Do ten circles in each direction. All of these exercises are simple yet effective at improving elbow mobility. You may enhance your overall performance in any activity or sport by including them in your everyday life, which will assist in keeping your elbows solid and flexible.
Symptoms of Tennis Elbow
Tennis elbow, also known as lateral epicondylitis, is where the outer part of your elbow joint becomes inflamed and painful. If you're experiencing any of these symptoms, you likely have tennis elbow:
- Pain on the outside of your elbow when gripping or lifting objects
- Weakness in your grip strength
- Pain when bending your wrist or forearm
- Pain when straightening your arm
If you find yourself experiencing any of these symptoms, taking preventative measures and performing elbow mobility exercises is essential. Doing so can help reduce discomfort and pain in the elbow joint.
Don't forget to consult a physiotherapist for a complete examination and get the proper treatment for your condition.
How Do You Loosen Your Elbow Muscles?
Stretching is essential for keeping your elbows flexible and mobile. Try dynamic stretches such as arm swings or light jogging before engaging in any physical activities that require elbow use – this will help warm up these muscles and reduce potential injury risk.
Use a foam roller to loosen tight elbows, as it helps release muscle tension while improving blood flow to the area.
How Do I Make My Elbow Tendons Stronger?
First, try wrist and hand exercises such as making a fist, spreading your fingers apart and back together, or doing finger curls. They will support the tendons in your elbow joint by strengthening the muscles in your wrists and hands.
You can strengthen the muscles adjacent to your elbow for more targeted exercises by incorporating tricep exercises into your workouts. Try triceps dips using a chair or bench or single-arm triceps extensions using dumbbells.
Athlete mobility is essential for general health and performance. It alludes to an athlete's ability to move their joints through their entire range of motion. Improving athlete mobility can result in a variety of advantages, including better efficiency, injury prevention, and decreased muscle soreness. Stretching, mobility drills, and yoga poses are important for targeting key areas of the body, such as the hips, hamstrings, shoulders, ankles, and lower back. However, it is critical to avoid overtraining and to allow the body to rest and recuperate between mobility training sessions. Athletes can improve their mobility, improve their performance, and reduce their risk of injury by incorporating mobility training into a well-rounded fitness routine and tailoring it to individual requirements and objectives.
Let us know if you agree with us on this topic or share your thoughts on the importance of athlete mobility by using the comments section below!
- What is dynamic stretching and how to do it // Medical News Today: https://www.medicalnewstoday.com/articles/dynamic-stretching
- The 8 Most Effective Triceps Exercises // VeryWellFit: https://www.verywellfit.com/most-effective-triceps-exercises-1231027
- Normative values and affecting factors for the elbow range of motion // NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6555111
- Tennis Elbow (Lateral Epicondylitis) // WebMD: https://www.webmd.com/fitness-exercise/tennis-elbow-lateral-epicondylitis
- The importance of stretching // Health Harvard Publishing: https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching
Zinaida was in the national team of Ukraine in rhythmic gymnastics - she has 15 years of professional sport experience. Zinaida is certified in the field of functional training, rehabilitation, kinesiotherapy and specialize in work with athletes: recovery, rehab, functional, mobility, GPP, training. Education for athletes and coaches and specific program design to avoid traumatization.