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Printed at: 08:14:00 / 14-05-2021

Elbow Exercises

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General Advice

Try to move the elbow as normally as possible. Ensure that you also keep the hand, neck and shoulder moving normally.

Complete the following exercises _______ times and repeat ________ each day. Stop any that feel unsuitable, and do not push through pain.

Exercise 1
Lie on your back, ______ elbow pointing to the ceiling. Straighten elbow.
Hold for _______ counts.
Repeat _______ times.
Progress to adding weights.
Use ________ weight at the hand/wrist.

Exercise 2
Place hands “back to front” on a table. With your elbows as straight as possible, lean your body forwards. Feel the stretch at the front of the arm. Hold for 20 seconds. Repeat stretch 3 times.

Exercise 3
Using a weight in the hand, support the elbow with the other hand, bend and straighten the elbow.
Use __________ weight.
Repeat ___________ times.

Exercise 4
Sitting with palms facing down on your lap, keeping elbows tucked in at your sides, turn your palms upwards.
Repeat ________ times.

Stretching
Firmly hold the wrist back with the arm extended and stretch. Hold for 4-6 seconds. Repeat 4-6 times.

Stretching
Firmly hold the wrist down with the arm extended and stretch. Hold for 4-6 seconds. Repeat 4-6 times.

Rest your arm on a firm surface with your wrist and hand over the edge.

Strengthening
Use _______ weight. With your palm facing upwards, perform two sets of wrist curls.

Rest your arm on a firm surface with your wrist and hand over the edge.
Strengthening – Use _______ weight. With your palm facing downwards, perform two sets of wrist curls.