How to get Elbow FLEXION: Top 8 Exercises after a Fracture
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- เผยแพร่เมื่อ 1 มี.ค. 2021
- Michelle, Founder of Virtual Hand Care, shows you how to get elbow flexion back after an elbow injury, fracture, or elbow dislocation. These top 8 elbow flexion exercises make it easy to get your elbow flexion (or bending) motion back.
If you are limited in bending your elbow then you know how hard daily activities like eating, brushing your teeth, or washing your face can be. In this video, I'll guide you through my Top 8 Elbow Flexion Exercises you can do after a Fracture or Elbow injury. These are active and passive stretching exercises to get your elbow bending.
Elbow flexion, along with supination, are the 2 most important motions you need to use your arm.
Watch this video here if you need to work on supination (or palm up) too! • Best Forearm Exercises...
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Doing elbow exercises and stretches properly will be far more effective if you stick around for the whole video and come back to these daily!
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Disclaimer
This video is for educational and demonstration purposes only and is not to be used as a replacement for seeking medical advice or treatment of your condition. Virtual Hand Care, or its members, do not offer medical advice, diagnosis or treatment. Always consult with your doctor or healthcare provider before starting any exercise program. Please know that performing any exercise or program is solely at your own risk.
I write this comment because I know how scary it feels when you can't flex your arm. I took me 5-6 months of training until I got it fully back. Now the flexion is identical on both arms, so don't listen to those who say that you will not get any improvement after several months have passed. I didn't do all the exercises from this video but I really liked the one with the pillow on the table. From my experience I can say that the most efficient way is just to press your injured arm with your healthy to the shoulder as much as you can and keep pushing for several minutes several times.
You are so right...it can take several months! Don't give up! Glad to hear you kept at it and have normal motion now. 💪
@@VirtualHandCare Thank you! Your exercises proved to be very useful for me. I started with 90 degrees, then I got 115 in the first 2 weeks. After that it took me another 3 months to get 125 degress and now it is 140. I can also say that even when I got the full flexion I still had to do exercises because the arm got stiff from time to time. But with the time that stiffness went away. The only thing left for me is the extension. My surgeon told me I have 0 degrees already but my healthy arm is about -5. I hope I can make them identical with the time because I am not used to having 0 degrees...
Thank you so much for sharing your experience. You cannot imagine how worry I am about my elbow, and your comment was a relief.
Got my cast off today after surgery and still getting my head around how immobile my arm is. Apart from not being able to extend it, I can't flex it at all beyond 90 degrees, which is scary. Can hardly touch my face, not to mention shoulder or anything alike. I presume and hope it will come after being able to extend it more... the long road ahead, but I'm ready to push. Thanks for sharing.
@@ihorzakharchenko1485 hi, when you get progress with flexion, does it get stiff again after you do extension?
from 30° to 75° in four weeks. just keep on going guys
Hi. How's it going now?
@@rdsjourney7357 I'm already recovered😊
@@markkuizon7222 I'm really happy for you. Was the therapy too painful?
@@markkuizon7222 what happens did you get your elbow dislocated too??
@@markkuizon7222 hii
Michelle thanks a lot.your exercises help me recover so much.
I visited this video shortly after my splint came off, and I was sure my arm would never move! I’m coming back a month later to share my progress so if you’re new in your journey to regain range of motion, you can see a specific example. The exercises in this video have helped me a lot.
I’m going to share my flexion progress. One of the things that helped me a lot was understanding the specific progress others have made.
Dec 8: surgery; one plate, seven screws to repair shattered olecranon. My left arm (which is my non-dominant arm).
Dec 28: stitches and splint removed. My flexion was 82 on that day. My arm felt SO locked up, I said to myself “I will be the exception. My arm will never move! 🤦♀️
Dec 28 thru January 18: brace was locked at 90 degrees
January 18: 90 degrees. I could barely touch my forehead with my thumb.
January 20: 95-100 degrees. I can touch my face and put a cracker/vitamin/something in my mouth. It’s a strain, but I can do it. I can touch the crown of my head. I can also touch my right ear lobe with my left arm.
January 22: flexion is comfortably 100 degrees. I can touch my forehead, nose, mouth and chin with my thumb.
January 24 OT appt, hence an official reading by my OT. She told me I’m at 108 active/114 passive. And ouch, that 114 hurt!
January 26: flexion is 112. I was able to put an earring in my left ear. Again, a strain, but I did it. Also, I can wash my hair with two hands. My left hand can almost touch my entire head, but can’t reach the length of my hair.
My goal is 115 in five more days.
PS. I bought a goniometer because I’m a geek and like to see where I’m at. My day starts with a need to loosen up.
Extension is a struggle. I hover between 20 and 30 during a given day depending upon time of day (mornings are almost always 30,) then with work in massage of the muscles and my extension exercises, I can usually get it to 20-25. I’ve been stuck there for a couple weeks.
I hope this is helpful, especially for those just starting out and feeling like they could use some hope and encouragement.
This video was very clear instructions , helped my wife after breaking her elbow . She now has has flexion in her elbow ,this did work for her .
Good to hear that mate! How long did it take to get full flexion? And which specific exercise do you recommend as the most effective
THIS IS MY NEED TY TY TY.. The extra skin push is GOLD.
very easy though effective excersiges
thanks for making the video
Thanks for the video. I fell and suffered a complete elbow dislocation almost 2 weeks ago. My ortho doc ordered PT, but I can't get in for 2 1/2 weeks. He recommended doing movement on my own or finding an instructional video. Yours is very straightforward and easy to understand, It will be my "go to" until my appointment. Thank you for taking the time to put this video together!
Best video I’ve seen on this, thank you!
Hello Dr. Michelle, Happy Holidays. I'm so grateful for the exercises you have recommended for forearm pain. very educational and clear explanation of how to go about it. thank you Kindly.
Helpful video, one additional thing that helped was warm compress on the elbow
Thanks ❤ That really worked😊
Great tips! Thank you
9:00 thx for this exercise - this one is great to start really painful stiff elbow.
Very good !you have given a good guidance through your experience.Thank you!
Thanku ji I m very relaxed so thanks
Awesome! Thank you ! 🧡
Post Op 3 weeks, excellent advice and instruction. Thank you.
great job Thnks a lot
I just found this video. I believe it will be very helpful. My question is, what do you recommend to help make/increase the skin fold/wrinkles?
Theses are really workable
Very useful video 👍
My son recently got his cast off and has begun exercises. Will he listen to us? NO! Will he listen to your videos? YES! Thank you for demonstrating the exercises in such a well way. We're definitely on the road to recovery.
I can relate (I have 3 sons!) I'm glad he listens to someone! Ha!
Great video 😊 very helpfull... can you pls explain how straight the arm also
Thank you
Omg omg the best thank you
Ur beautifully with amazing charisma. Many young women out there don’t attract like this.
Anyway I came here for elbow injury. Having a Muay Thai fight in 2 months think I need to cancel. Elbow wont just go down even though I’m pushing hard on it
Thank you so much for great vedios. Is there any can I find vedios on right wrist after fracture, plz? Thanks
Thank you for the information about this tanks A l. ot
Great way to get back your flexibility after elbow scope… very informative video with a nice explanation . Thank you very much
Glad you enjoyed it
I am in the first week following surgery for a displaced radial head fracture.
These are amazing. Thank you!
Me too!
How is your condition now
@@surajpratik123me too
I had all the mentioned at the beginning of the video xD dislocation with a fracture and hence a surgery. Now I’m recovering and your videos are helping me so much.
Same here.... how is your elbow now? right now i can't even bend a little bit...
@@sohoneysohoney same experience mine is very stiff I can't bend it or stretch it
@@judie2569 Its only been a week since i got the splint off but i got mine to bend almost to 90 degrees angle now. I researched a lot. Keep doing motions And stretches to where you feel discomfort but NEVER pain. Slow and patient. We can do it!!!
@@sohoneysohoneyhow is it now
I have been trying to get a doctor see me for further advice for the last 5 weeks, and I was told the earliest would be in another 2 and a half months (4 months after the original consultation and cast removal) because it's "not an urgent enough case". That video has been a much better source of info and advice than any doctor I have been in contact with! Thank you!
Hi I was just watching your video today and looking for a exercise like this after my surgery and I am going to fellow you although my recovery to get back to my normal life.🙏🙏🙏🙏🙏for sharing this video and I will update with you too.
Wonderful! Keep us updated! 🙏
Again, great stuff....i did not know about elbow loose skin...i will monitor that ...and the rest i will do what you showed Thanks
You are welcome! Keep us updated!
Thank you :)
Thanks Michelle, this is a really good video.
I broke my left elbow about two months ago, the bones were displaced, had multiple small fractures in the joint. I've started physiotherapy 2 days after removing the brace, I feel the progress but it's really slow, specially flexion.
I wish everyone who's watching this video to get well as soon as possible.🙏🏼
Hello Sajjad, I hope you get better!
I also broke my right elbow a month ago and I’m currently doing physio after taking off my braces.
I just wanted to check with you on your flexion progress, are you able to go close to your face with your left arm?
Mine seems so stiff and I’m wondering if I’m doing things right
@@chinenyechinwego2577 Hi Chinenye. It's sad to hear someone has broken their elbow. I hope you get better soon too. I could touch my face after one month of physiotherapy. The progress is really slow but it comes with patience. Also you should keep in mind that every fracture is different and the healing process is not the same for everyone, some people get better sooner and some later.
My elbow is still swollen a bit, that's what my physiotherapist says and thats why my progress is really slow.
Don't get discouraged, keep on doing the exercises and you'll regain the ROM.
How long you've been doing physio?
@@sajjy96 it’s good to hear you’re able to touch your face.
I started physio about 10 days ago but haven’t noticed any appreciable progress
@@chinenyechinwego2577 for me also it was the same, i didn't noticed progress the first two weeks. Don't give up, it's gonna work :)
@@sajjy96 thank you for your kind words. How often do you do the physio in a day?
Hello! Started watching your videos 2 days ago for recovery and they are really helpful 🙂
Are you recovered
@@maninderguruji7057wbu
btw this video and your video regarding extension help me a lot. Thank you for sharing your knowledge here :)
I suffered a bad Montaggia fracture, had surgery, and started PT 2 months ago. I find these videos very helpful, and they are certainly far more encouraging than my physical therapist.
Hey, hope you are well now. How is your recovery?
I m too suffering montaggia fracture😢
@@shrutisabnani9165how y'all doing now
This lady is so much more pleasant than my physiotherapist
thanks
Very useful video. My left hand elbow operated before 1 month and doing elbow exercise as per this video. Thank you so much.
Hi Satish! Hope your recovery goes well! Was wondering how's your flexion being? I also had my elbow fractured because of distal humerus fracture. My elbow flexion goes quite slowly and was wondering how others recovery in general :)
I have elbow surgery 1 month ago
Really hard time getting flexion
Just got 5 degrees
@@deedeecheng5179 Hi! Cheng, My hand flexion is 60% improved in 2 months. It is very hard to touch face and ear. But now I can eat by operated hand. Please do hand exercise regularly. It will improve more flexion.
@@nadiashabbir9731 please do hand exercise regularly. It will take more time to recover.
@@satishchavan2382 u got 60 percent in just 2 months after surgery?
Olecranon fracture three weeks post surgery. I've saved this to my favorites. Lots of great exercises here. Obviously I am restricted on those I can do when it's so fresh but plenty here to try later on when I get the go ahead from my doctor. Thank you!
Have you removed the spinal screw?
Do you have a progress update for this past month since you posted. I am just starting following olecranon fracture surgery. I'm curious where I will be one month from now. Thank you!
Joy thanks you are a sweet heart thanks soo much .
Very helpful video. I recently fractured my elbow and was having difficulty rotating and flexing my forearm. I followed your techniques and those of my physiotherapist and now the range of movement in my arm is much better. Thanks.
Great to hear! Best of luck on your recovery!
How long have u did this?
How long time to take full extension...bcz I did elbow surgery one month ago
@@Vsaindhu9918 r u able to move ur hand properly
@@shreyashisingh2455 no...how long to take
Great exercices! I had an elbowe fracture in both ulna and radi. Had to put in an implant in the radi and screws on the ula. Because i also had a wrist injurie the had to put on a plaster cast. Now after six weeks they took it off and I can begin exerciceing. The problem is both in the hand and the elbow, wich is only a 40 degree bend. My physiotherapis told me I could gain more but not touch my sholder. She is a very competent terapist and I trust her, what is your experience when you start this late.
How is your recovery now?
Hi ,friends, today my first day of rehab after fracture of elbow. Thank you a lot 🙋
Hey how is your process going now?
@@nooknero Hi Nooknero, thanks for asking. My elbow never went straight and still painful if i do the works ( make hair for example) but my nature accept it , and i no more worry about 💐🙋 i still do the exercises like a habit.
Thanks for this, I feel so deflated after 6 weeks post op. This gives me some hope again.
Sending strength your way! 🙏
Same here. Exact 6 week after surgery. Open fracture.
Hi Michele. I has a bone tumor which was removed in surgery and 99%of the pain has gone but I have not fully flexed my elbow in over a year . So the muscles are very tight and weak if I continue this program will it help . It feels like muscle cramp when I do some of these .
miss u are a lifesaver
Ive been looking for this. Ny elbow went to far on flexion while grappling and ive lost like 30% of my range and if i go to far my elbow gets numb. Nothing has worked so im gonna give this a try !!
Great! Let us know how it goes!
How it goes man?
@@black2420 i did it for 1 month and didn't get to much better to be honest. I started BJJ and grappling and using the elbow as much as i can. And it's getting better... but it is going super duper slow
Such a great help to recover from my fractured elbow Michelle much appreciated....
Sorry to be offtopic but does anybody know of a tool to get back into an Instagram account??
I stupidly forgot my password. I would appreciate any tricks you can offer me!
How is your process now?
@@nooknero it has been over 7 months now and as good as before; after regular exercises.
@hakkan kosan Great to hear man, congratulations
hey!plz tell me did you got recovered? bcoz i am so worried of my hand
Very helpful video! I had an elbow surgery 7 weeks back. Both ulna and radius fractured and an implant in place. My doctor said there is calcification under ulna, radius and humerus after the surgery which is restricting the flexibility. I have taken PredniSONE tablets, Indomethacin capsule and Pennsaid lotion to rub at the joint. Radiation and a second surgery are ruled out as the calcification is across the three bones. How long does it remove the calcification and generally take for a full recovery? Keep posting.
Hi how are you now , anything better?
thnk u mam
It's been 3 weeks, i have gone through broken ulna surgery, fixed with a plate with six screws & elbow dislocation. I started physiotherapy sessions after two weeks of surgery. I gain much extension just short to gain 20 degree but the FLEXION is on 110. I decided to start few excercises which i feel comfortable. Hope it will b helpful.
If any further suggestions from u guys i will thankful.
Hello are you recovered ?
@@ujjwal1777and wbu
Thank you so much for this Mam 😍🙌 I watched so many videos about the elbow many are not good for me 😔 I have a problem on my right elbow it's ( dislocate) for 2months &:8 days now.Their is improving unlike before I just do exercise on my own I am hoping that I did very well 🙏 Mam can I asked you something? how many months when the elbow fully recovery & how we know that we did right or how we know that theirs a mistake the exercise I did? hope no problem 🙏
it depend on patient but some of them get their fully flexion for 5-6 months
Very helpful exercises. I have a broken forearm and an elbow dislocated. I'm just starting to stretch my elbow with these exercises. Greetings from Poland. Subscribe.
Happy to help!
I had a forearm fracture they put plates and screws and immobilized for 6 weeks. I started physio the same day the cast came off it was so painful 😭. Now it's been 5 days and I can flex and extend almost completely maybe 5-10 degrees left. Thank you for making this love the pushing with your healthy hand exercise.
Hii, how many weeks it took to get full flexion after your surgery? I am taking physiotherapy but the pain is just unbearable
@@yogendrasulakhe7117how are you now? I am in the same situation right now. And it’s really bothering me
Hi, I am fine now. I can flex and extend completely with may be 5-10 degree left. I would suggest to go for physiotherapy and keep doing exercises at home
@@yogendrasulakhe7117 how much time did it take?
@@akr5669 what about you
Stretch #4, how many times to do this one pls
Best exercise 5:11. I almost flexed my arm with in 2 weeks.i pushed a little bit when i feel pain for few seconds and relaxed and do the same thing downwards also.i do these exercises offen and it helped me a lot thank you❤
That's what I'm doing right now! I got scared when I feel sharp pain at the back of my elbow fearing I'm doing something not right, luckily I found this video and knew that its normal. Just got to push through the pain I guess
@@arnoldpring5038how are you doing now?
@@arnoldpring5038hiện tại bạn ổn chứ
Thanks for your video. Recovering from an olecranum fracture with plate and screws and your exercises feel quite helpful. Making good progress! Leaving you a like and a subscription. Please continue offering great content! :)
You and are in the exact same boat. Same surgery and I am struggling to bend my elbow more. Let's both hang in there and get better!
Same boat here, too, with the extra addition of a comminuted proximal humerus fracture. Arggghhh
@@judygardiner3828 Get well soon :)
@@MontagZoso Get well soon :)
@@judygardiner3828 same boat bro...its been 5 weeks, my humerus and olecranon was comminuted severely...i have 2 plates and 13 screws... i am not having full extention and flexion till now...it hurts a lot while doing exercise...how are you doing now? when did this happened to you..can you please explain brother
Would it be too much to do this routine three times a day? I'm getting results but it feels like progress is yo-yoing
Thanks for tips. My elbow is dislocated in a bike accident and It's been for 12 days plaster my elbow. 3 weeks will have to remain it. After open the plaster will i have to follow exercise and which are these pls?
Hi ma'am i had ab distal humerus fracture and i had a surgery and platting has been done how many days it will take for bending full elbow 1 month completed of my surgery
Hi, My elbow injured before 5 years back also surgery is done at that time but because of pain and lazy ness I ignored it, but now after 5 years it is not still straightened and also not Fully touching to the shoulder, is these exercises beneficial for me at this time to straight the elbow
Hi there, please help. I had mua left elbow fasciotomy orthopedic surgeon said I need to wait at least 1 month in order to start physio therapy. My hand does not come straight down it pains badly. Will this heal with time, and will I get my complete range of motion back? Please advise
I just miss one year after surgery and. Did not do any exercise now I am trying is it possible to retian the stiffness.
I broke off my olecranon and had to have it pinned to my ulna for healing.
I’m making progress on the tricep tendonitis but right at the end of extension, I have sharp pain. I can’t even think about push ups or planks. Do you have a video addressing the full extension of the elbow?
My son had gone through ORIF surgery recently in the upper side of the elbow can he also practice this exercise ?
i dislocated my elbow On aug 19th and it is now nov 16 and i still don’t have full flexion of my arm but i am gonna keep training and doing PT. i also wanna know is it regular for my arm to stiffen back up after flexing it out from doing exercises
Hello doctor after 10 years of an elbow fracture i can't extent it fully is there any way to gain fully faction after so many years?
I have left elbow dislocation and a fracture in ulna in left hand itself.Can i do these exercises?
I broke from the elbow of my hand and underwent surgery to stabilize the fracture with an iron chip and screws and thank God the operation was successful, I am now being treated with physical medicine, please, are any of you guys cured of this injury and how long do I take the treatment?
i had got soft tissue injury of left elbow:( will it work doctor? please reply
Can I still do those exercise because I have stiffness in my elbow since 6 years ago when I had a fracture to my elbow and Did not know how to rehab and stay as I thought it was a permanent deflected damage , but Now I know It was not, Can I still do those exercises?
How long about, does it take to reach full mobility of your arm after an elbow injury?
Can you use a light weight (2-4 lbs for example) on exercise 5?
My elbow got operated on 27 may and surgical staples taken out on 9th June...bcs of some reasons there was almost no movement in first one month .and it's been 1 month having therapy..still mobility is not much..what to do and what it's result
Any recommendations on someone who shattered their elbows? I had an in home accident and shattered my left elbow. I needed a complete reconstruction. Lots of rods, pins, brackets etc. this was in 1/23. After 4 1/2 months of physical therapy, my flexsion is not equal to my right arm. Surgeon recommended to go in and break up scar tissue and shave down the ulnar bone. A very frustrating situation
I am 5 weeks out from a distal humerus ORIF. I can get to about 80 degrees with assistance but my upper arm, almost to my shoulder has pain whenever I try and push the flexion. Do I need to strengthen my shoulder too or is that still just healing from surgery?
Hey.. How's your progress now. I'm 8 weeks out from a distal humerus fracture and had a surgery as well. Now I'm in to PT but having difficulty in extension. Did you able to get the full motion range.
@@sachinigunasinghe4940 hi how is your progress now please. my wife also had the same fracture a month back and she is still having stiffness and trouble with flexion. any suggestion would be helpful thank you
Hi I am in first week from removal of splint due to dislocated elbow, I have started my exercises,but the pain is scary.can I back my arm normal if it how many days It will took normal?
Mam, my elbow is not fully flexing after an injury. Is these exercises are helpful for that?
just keep the routine
I had undergone ORIF surgery for my distal humerus fracture. Surgical wound has healed well. My problem is that with exercise I am able to increase my ROM but after sometime only it grows stiff again. Its been 3 months of my surgery. What should I do ma'am. Please share suggestion. I will be grateful to you for this.
hi Akansha my wife also experienced a similar fracture 1 month back. hope you are doing well and now you are able to extend your arm fully. any suggestions would be helpful
hi, any update?
Ma'am i got fracture in ulna and head of reduis also broken i had surgery on 4september 23 so dr removed head at that place muscles tied up i am going for therepy from 4 October so ma'am i want to know how much time it will take to fix .will be fix like before my hand .my therepist does straight my hand but i can not do at home so ma'am how it will be.should i do strengthen my hand or not
It's really annoying because my elbow moved out of place and the light weight pot was supposed to be put on earlier but it wasn't so it's really stiff im trying everything and I don't know what to do any tips ?
I fractured my elbow and then it got locked in a halfway position I then had surgery to straighten the elbow and now it is terribly stiff. Does anybody have any advice? Or do I just need to keep doing the exercises? Only because it is barely moving and is really painful xx
I really found this exercise helpful but I can not do that with my kid four years old because his felling a great pain as he told me that any advice plz for kids
Thanks for the video. I had my left elbow reconstructed after a car accident. How much functionality can I regain?
Did you retain all your functionality?
@@ddanny2376
The elbow functionality no...not yet. Flexion and extension, not at all. Pronation and supination, yes. Total elbow arthrodesis.
Mam one help mam my brother fall down when riding in cycle in road in left hand elbow near a new bone was growing he bent his elbow what can we do now
Does this exercise required to do after irons implants removed or during iron implants ?
Mam, in my upper arm implant is planted. Till today bandages was carryon due to many skin damages. Now elbow stiff and shoulder frozen. Can I use pink salt in warm water and apply with towel on that. How I will get fastest results.
Are there any exercise i can do to recover after i had epicondilitis
After my forearm fractured healed and removed the cast.. all the joints of my elbow and wrist are swollen,and painful to move.. is it normal? Im starting your exercise
Hi! I have a question. If I broke my elbow two years ago, can I still practice karate?
Are these exercises done in cast or after?
Mam i got fracture and dislocated in left hand .it happened around 15 years back . Is it possible to get back my hand normal
Hlo dear my elbow was
Fruture about 8 years ago
But now my elbow is little bit banded
Then what i should do....plzzz rply...
Mam can you make video for Excersice of teniss Elbow Please 🙏
Hii....my elbow was dislocated 2 months back...... N m still unable to flex my hand more than 90°......... It feels lot of pain to strengthen it stubbornly......so will these exercises work and how much time it will take.....
Hallo.mam,
I am from.India. My right elbow got dislocated 10 years back. Operation didn't go well and due to that I am able to flex my hand only to 85 to 90 degrees. Ir video is like new hope for.me. can you guide me in this please.