Exercise is good for the arms, improving the range of motion, and mobilizing the elbow.
Step 1 – Start by lying on your back with your arm resting on a towel and your elbow bent at 90. Hold a light dumbbell in your hand. When holding a dumbbell, your palm should be facing toward the body. The towel should be just above your elbow.
Step 2 – Relax your arm toward the ground, letting your elbow straighten slowly, and hold for 5 seconds. Make sure to keep your arm relaxed and do not stretch through pain.
Step 3 – Contract your biceps to bend your elbow and bring your arm back to
starting position.
- Repeat 10-12 times
- 3 sets in a row
- Once-daily
- 5 days a week
