Exercise 1, Elbow flexion and extension

How: Sit at a table with your elbows on the table and your palms facing toward the ceiling. Bend your elbows by bringing your hands towards you. Then stretch your elbows by moving your hands towards the table and lift your elbows off the table, Repeat alternately.

How many repetitions: 8. Do 4-5 seconds on each repetition.

How many times: 1.

How often: 2-3 times a day.

Exercise 2, Forearm rotation

How: Sit on a chair. Bend your elbow to a 90 degree angle and hold your hand neutrally. While maintaining a steady elbow, rotate your forearm, first inward so that the back of your hand faces up, then outwards, so that the back of your hand faces down.
How many repetitions: 8. Do 4-5 seconds on each repetition.

How many times: 1 on each side.

How often: 2-3 times a day.

Exercise 3, Elbow bend

How: Allow your arm to hang relaxed by your side. Bend your elbow and then gently return to the start position and repeat.

How many repetitions: 8. Do 4-5 seconds on each repetition.

How many times: 1 on each side.

How often: 2-3 times a day.

Exercise 4, Forearm 1

How: Stretch one arm out in front of your chest with your palm face up. With your other hand bend the fingers backward so that the palm is turned forward. When you feel the forearm stretching, hold the position for 30 seconds. Change arm.

Duration: 30 seconds on each arm.

How many times: 1 on each side.

How often: 2-3 times a day.

Exercise 5, Forearm 2

How: Stretch one arm out in front of your chest, with your palm face down. With the other hand bend your fingers inward so that your palm is turned facing the body. When you feel your upper forearm stretching, hold the position for 30 seconds. Change arm.

Duration: 30 seconds on each arm.

How many times: 1 on each side.

How often: 2-3 times a day.