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Elbow: Exercises

Introduction

Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.

You will be told when to start these exercises and which ones will work best for you.

How to do the exercises

Wrist flexor stretch

slide 1 of 7

slide 1 of 7, Wrist flexor stretch,

Extend your affected arm in front of you with your palm facing down.
Bend back your wrist on your affected arm, pointing your fingers up.
With your other hand, gently bend your wrist farther until you feel a mild to medium stretch in your forearm.
Hold for at least 15 to 30 seconds.
Repeat 2 to 4 times.
Repeat steps 1 through 5. But this time extend your affected arm in front of you with your palm facing up. Then bend back your wrist, pointing your fingers down.
It's a good idea to repeat these steps with your other arm.

Wrist extensor stretch

slide 2 of 7

slide 2 of 7, Wrist extensor stretch,

Extend the arm with the affected wrist in front of you and point your fingers toward the floor.
With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm.
Hold the stretch for at least 15 to 30 seconds.
Repeat 2 to 4 times.
It's a good idea to repeat these steps with your other wrist.

Ball or sock squeeze

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slide 3 of 7, Ball or sock squeeze,

Hold a tennis ball or a rolled-up sock in your hand.
Make a fist around the ball or sock and squeeze.
Hold for about 6 seconds, and then relax.
Repeat 8 to 12 times.
It's a good idea to repeat these steps with your other hand.

Wrist deviation

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slide 4 of 7, Wrist deviation,

Sit so that your affected arm is supported but your hand hangs off the edge of a flat surface, such as a table.
Hold your hand out like you are shaking hands with someone.
Move your hand up and down.
Repeat this motion 8 to 12 times.
It's a good idea to repeat these steps with your other arm.

Resisted wrist flexion (weight)

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slide 5 of 7, Resisted wrist flexion (weight),

Place your affected forearm on a table with your hand hanging over the edge of the table, palm up.
Place a 0.5- to 1- kilogram (1- to 2-pound) weight in your hand. This may be a dumbbell, a can of food, or a filled water bottle.
Slowly raise and lower the weight while keeping your forearm on the table and your palm facing up.
Repeat 8 to 12 times.
It's a good idea to repeat these steps with your other arm.

Resisted wrist extension (weight)

slide 6 of 7

slide 6 of 7, Resisted wrist extension (weight),

Place your affected forearm on a table with your hand hanging over the edge of the table, palm down.
Place a 0.5- to 1- kilogram (1- to 2-pound) weight in your hand. This may be a dumbbell, a can of food, or a filled water bottle.
Slowly raise and lower the weight while keeping your forearm on the table and your palm facing down.
Repeat 8 to 12 times.
It's a good idea to repeat these steps with your other arm.

Biceps curl

slide 7 of 7

slide 7 of 7, Biceps curl,

Sit leaning forward with your legs slightly spread apart and your left hand on your left thigh.
Hold a 0.5 to 1 kilogram (1 to 2 pound) weight in your right hand. The weight may be a dumbbell, a can of food, or a filled water bottle.
Place your right elbow on your right thigh, keeping your elbow slightly bent.
Slowly lift (curl) the weight up and toward your chest.
Slowly return it to the starting point.
Repeat 8 to 12 times.
Repeat these steps with your other arm.

Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse advice line (811 in most provinces and territories) if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.

Care instructions adapted under license by your healthcare professional. If you have questions about a medical condition or this instruction, always ask your healthcare professional. Healthwise, Incorporated disclaims any warranty or liability for your use of this information.