How to exercise correctly if the arm is bent or not straight

The inability to straighten the arms can be improved through targeted stretching training, progressive strength exercises, joint range of motion recovery training, hot compress assisted relaxation, professional rehabilitation guidance, and other methods. This situation may be related to factors such as muscle contraction, joint adhesion, tendon injury, arthritis, nerve compression, etc.

1. Targeted stretching training

Static stretching is performed on the biceps and triceps muscles, with each session lasting for at least 15 seconds. Slowly rotating the arm against the wall can improve shoulder joint mobility, and using a towel to assist in pulling the elbow joint can alleviate flexion contracture. Avoid bouncing and stretching during training, and opt for a light and slightly acidic feeling.

2. Progressive strength training

starts with manual elbow flexion and extension movements, gradually transitioning to light load training such as using mineral water bottles. Adopting the centrifugal contraction training mode is more conducive to improving muscle extensibility, with 8-12 repetitions per group and 2-3 groups per day. After strength training, it is necessary to use ice packs to prevent inflammatory reactions.

3. Joint range of motion recovery training

completes passive active joint movements with the assistance of a pulley system, and uses elastic bands for multi angle resistance training. Rolling the forearm fascia with the help of the foam shaft can improve the elasticity of soft tissue, keep the breathing rhythm stable during training, and avoid muscle tension caused by breath holding.

4. Hot compress assisted relaxation

Before training, apply a hot towel at around 40 ℃ to the elbow joint for 10 minutes to promote local blood circulation. After hot compress, use massage techniques to release tense muscle groups such as the brachioradialis and avoid the ulnar nerve groove area. Do not use hot compress when there is acute inflammation.

5. Professional Rehabilitation Guidance

Stubborn movement disorders require joint mobilization under the guidance of a rehabilitation therapist, and severe adhesions may require hydraulic dilation under ultrasound guidance. Patients with nerve damage need to receive electrical stimulation therapy, while patients with osteoarthritis should receive pulse radiofrequency therapy.

It is recommended to avoid maintaining a bent elbow posture for a long time in daily life, and to elevate the wrist to reduce elbow joint pressure when using a computer. During sleep, use a pillow to support your arms and maintain an extended position. Pay attention to keeping warm and avoiding joint catching cold. Increase the intake of deep-sea fish and nuts in the diet, and supplement with omega-3 fatty acids to help alleviate inflammatory reactions. If there is no improvement or nighttime pain after two weeks of exercise, seek medical attention promptly to rule out organic diseases such as fractures and rheumatoid arthritis.