Write an article based on this "Get clearance from your doctor before beginning an exercise routine. Perform a wrist extensor stretch to stretch the back of your forearm. Do a wrist flexor stretch to stretch the underside of your forearm. Squeeze a tennis ball or sock to strengthen your forearm muscles. Move your hand up and down with your arm flat against a table to strengthen your wrist. Do bicep curls"
Before you start an exercise program, make sure to check with your doctor and ask if it's safe for you to stretch and strengthen your elbow and the connecting muscles and tendons. Otherwise, you may delay your healing or injure yourself further. To do this, straighten out your affected arm so that it is perpendicular to your torso and hold your hand and fingers out straight as well. Turn your arm so that your palm is facing the ground. Use your opposite hand to grasp your fingertips and gently pull them down towards the ground until you feel a slight stretch in your forearm. Hold this for 15 seconds. Repeat the stretch 2 to 4 times daily. To do this, straighten out your affected arm perpendicular to your torso with your hand and fingers out straight as well. Turn your arm so that your palm is facing up. Use your opposite hand to grasp your fingertips and gently pull them down towards the ground until you feel a slight stretch on the underside of your forearm. Hold this for 15 seconds. Repeat this stretch 2 to 4 times daily. Grasp the tennis ball or sock in the hand of your affected arm. Squeeze the ball and hold the squeeze for 6 seconds. Then, release the squeeze and relax your hand for 10 seconds. Do 8 to 12 repetitions 2 to 4 times daily. Sit down and lay your affected arm flat on a table or desk. Position your wrist and hand so they're hanging over the edge of the surface. Then, turn your forearm on its side, so that you're positioned to shake someone's hand. With your fingers out straight, move your hand up and down. Repeat the up and down motion 8 to 12 times 2 to 4 times daily. Don't lift your forearm off of the table while you do this. to build muscle in your arm and around your elbow. While seated or standing, hold a dumbbell in your hand with your arm down at your side. Position your hand so that your palm is facing forward. Then, slowly raise the dumbbell up towards your chest. Hold for 3 seconds, then slowly lower it back down to the start position. Repeat this 8 to 12 times and do 2 to 4 sets twice per week. Make sure to get your doctor or physical therapist's clearance before you do bicep curls.