IHEA exercise rehabilitation guidance on how to improve the mobility and stability of the elbow join
The degree of motion and stability of the elbow joint is very important for the completion of our daily activities. For normal people, elbow flexion to at least 120 degrees, will not affect the comb, answer the phone, bathing, and the elbow after we use the mouse, keyboard, face, makeup, most people's elbow flexion can reach 130-150 degrees, after the forward generally can reach 80-90 degrees. If the patient fails to meet this standard due to a sports injury or self-test, the sports rehabilitation therapist can guide the rehabilitation through the following methods to improve the mobility and stability of the elbow joint.
Common methods to improve elbow flexibility
Elbow joint flexion and extension movement training
Passive movement
Effect: stretch the ligament muscles around the elbow, improve the blood flow around the elbow, prevent elbow stiffness, and improve the flexibility of flexion and extension.
Main points of action: the patient takes the decubitus position, the rehabilitation therapist stands on the right side of the patient, holds the elbow above the elbow with the left hand, holds the wrist joint with the right hand, and takes the movement of the forearm close to the upper arm as flexion, and it is extension.
Precautions: This action is suitable for early rehabilitation of fracture with good fixation around the elbow. The range of passive activity depends according to the patient's pain feeling, and the obvious pain should be terminated immediately.
Power-assisted exercise or active exercise
Effect: maintain or improve the range of motion of the elbow, enhance the muscle strength of the flexor and extensor muscle group around the elbow, and improve the range of flexion and extension of the elbow to a greater extent
Main points of action: the patient takes the standing position, and let the patient actively bend and extend the elbow joint.
Precautions: rehabilitation after internal fixation of peripheral elbow fracture, repair of peripheral elbow ligament injury, or rehabilitation after 4-6 weeks of elbow dislocation fixation.
Common methods to improve elbow stability
Joint flexion and extension resistance exercise training
1, elbow dumbbell flexion and extension resistance exercise training
Effect: enhance the muscle strength of biceps, brachioradialis and triceps, and strengthen the stability of the anterior and posterior sides of the shoulder joint.
Main points of action: the patient stands, bifoot spacing and shoulder equal width, grasp a dumbbell in the left hand, do elbow flexion and extension movement, left and right hands alternate, reciprocating several times.
Note: its exercise needs to be carried out on the basis of stable elbow side.
2, elbow joint sandbag flexion and extension resistance exercise training
Effect: enhance the muscle strength of biceps, brachioradialis and triceps, and strengthen the stability of the anterior and posterior sides of the shoulder joint.
Main points of action: the patient stands, bifoot spacing and shoulder equal width, one hand akisbo, the other hand carries a moderate weight small sandbag, try to lift up, do elbow flexion and extension movement, reciprocating several times.
Precautions: the shoulder joint is required to function well, and the exercise is carried out based on the stability of the side of the elbow joint.
The influence of the upper arm muscle length and the strength of the flexion and extension elbow joint
The triceps and biceps muscles span the shoulder joint and also pass through the elbow joint. The shoulder joint changes the initial length of the two muscles through flexion and extension to achieve the effect of changing the strength of the elbow flexion. During shoulder flexion, the initial length of biceps becomes shorter, the elbow flexion strength decreases, the initial length of triceps becomes longer, and the elbow extension strength becomes larger. On the contrary, when the shoulder joint is straight, the elbow flexion strength becomes larger, and the elbow extension strength becomes smaller.
Effect: enhance the muscle strength of biceps, triceps and other muscles, and strengthen the lateral stability of the shoulder joint.
Main points of action: the patient sits on the chair, the eyes look straight ahead, the feet separate from the shoulder equal width, the right hand palm hangs a rubber band, the shoulder joint is in straightening or flexion, the elbow is in flexion or straightening, pull the rubber band forward, and the hands alternate with each other.
Precautions: Under the premise of shoulder flexion or extension, we must ensure that the elbow is completely straight or bent. For flexion, the initial length of the forearm muscle becomes shorter, and the pulling force is small, which is suitable for the early rehabilitation of the elbow injury and heavy weight. Shoulder joint straightening is the initial length of the anterior muscle, and the pulling force is larger, which is suitable for the early rehabilitation of small weight bearing elbow injury.
The above are the commonly used exercise rehabilitation methods in both aspects of motion and stability of the elbow joint. For specific implementation of the exercise rehabilitation teacher needs to choose according to the patient's physical condition and carry out exercises step by step.
As the enthusiasm of national sports is more and more high, followed in the process of movement and how to avoid and adjust sports injuries become the public need to understand knowledge, sports rehabilitation concept gradually accepted by consumers, brought sports rehabilitation huge potential development space, sports rehabilitation division career gradually popular, also more and more people passed the sports rehabilitation division. The significance of sports rehabilitation therapist for different groups of people can help to prevent sports injuries, for people with less activity, help to prevent chronic injuries caused by chronic lack of exercise, and for both people, help to achieve healthy and reasonable sports guidance. In addition, sports rehabilitation has become more and more recognized in China in recent years. As a sideline or a full-time job, it is also a good market prospect.
International Health and Exercise Association (IHEA), as one of the five international certification organizations in the field of sports, was founded in 2008, is a non-profit organization specializing in professional training, research and certification in the field of international health. He has many experienced experts in sports, sports rehabilitation, sports nutrition, weight management, youth physical fitness and other fields, and has made great achievements in related fields. He is committed to providing international qualification certification services in the world and exporting professional talents to the world.