Elbow Bursitis: 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
Elbow extensor stretch
slide 1 of 4, Elbow extensor stretch,
- Lift your affected arm, and bend the elbow. Your palm should face toward you.
- With your other hand, gently push on the back of your affected forearm. Press your hand toward your shoulder until you feel a stretch in the back of your upper arm.
- Hold for at least 15 to 30 seconds.
- Repeat 2 to 4 times.
- It's a good idea to repeat these steps with your other arm.
Wrist flexor stretch
slide 2 of 4, 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.
Forearm pronation and supination stretch
slide 3 of 4, Forearm pronation and supination stretch,
- Keep your affected elbow at your side, bent at about 90 degrees. Grasp a thin object, like a pen, pencil, or stick, and wrap your hand around it. If you don't have something to hold on to, make a fist instead.
- Slowly turn your forearm as far as you can back and forth in each direction. Your hand should face up and then down.
- Hold each position for at least 15 to 30 seconds until you feel a stretch in your forearm.
- Repeat 2 to 4 times.
- It's a good idea to repeat these steps with your other arm.
Hand flip
slide 4 of 4, Hand flip,
- Sit leaning forward with your legs slightly spread. Then place your affected forearm on your thigh with your palm down.
- Flip your hand over so the back of your hand rests on your thigh and your palm is up. Alternate between palm up and palm down while keeping your forearm on your thigh.
- Repeat 8 to 12 times.
- It's a good idea to 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.
Current as of: July 17, 2023
Author: Healthwise Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
