Little League Elbow Rehabilitation

Ask your health care provider which exercises are safe for you. Do exercises exactly as told by your health care provider and adjust them as directed. It is normal to feel mild stretching, pulling, tightness, or discomfort as you do these exercises, but you should stop right away if you feel sudden pain or your pain gets worse. Do not begin these exercises until told by your health care provider.

Stretching and range of motion exercises

These exercises improve the movement and flexibility of your shoulder to decrease strain at your elbow.

Exercise A: Side-lying shoulder internal rotation stretch

1. Lie on your left / right side with your upper arm in an “L” shape (at a 90 degree angle from your torso).
2. Using your other hand, press down on the top of your left / right wrist to move the hand of your affected side toward the floor. Keep your elbow bent to 90 degrees the whole time. You should feel a stretch in the back of your shoulder.
3. Hold this position for __________ seconds.
4. Return to the starting position.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise B: Elbow range of motion

1. Sit in a chair without armrests.
2. Gently bend your left / right elbow so your palm comes toward your shoulder.
3. Gently straighten your left / right elbow back to the starting position. Avoid fully straightening or fully bending your elbow:
   1. If it is painful.
   1. If told by your health care provider.

Repeat __________ times. Complete this exercise __________ times a day.

Strengthening exercises

These exercises build strength and endurance in your elbow. Endurance is the ability to use your muscles for a long time, even after they get tired.

Exercise C: Wrist flexors

1. Sit with your left / right forearm palm-up and supported on a table or other surface.
2. Let your left / right wrist extend over the edge of the surface.
3. Hold a __________ weight or a piece of rubber exercise band or tubing in your left / right hand. Slowly curl your hand up toward your forearm. Try to only move your hand and keep the rest of your arm still.
4. Hold this position for __________ seconds.
5. Slowly return to the starting position.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise D: Hand turns, pronation II

1. Sit with your left / right forearm supported on a table or other surface.
2. Hold a hammer in your left / right hand.
   1. The exercise will be easier if you hold on near the head of the hammer.
   1. If you hold on toward the end of the handle, the exercise will be harder.
3. Rest your left / right hand over the edge of the table with your palm facing up.
4. Without moving your elbow, slowly turn your left / right palm and hand down toward the table.
5. Slowly return to the starting position.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise E: Grip

1. Grasp a tennis ball in your left / right hand.
2. Slowly squeeze the ball tightly. Try to tense only your hand. This should not be painful.
3. Hold this position for __________ seconds.
4. Slowly release your grip.

Repeat __________ times. Complete this exercise __________ times a day.