Elbow Stretches – Basic Exercises

Elbow Bend to Straighten 

Bend and straighten your elbow as far as you can go without pain and provided you feel no more than a mild to moderate stretch (figure 1). Repeat 10 - 20 times provided the exercise is pain free.

Figure 1 – Elbow Bend to Straighten (left side)

Forearm Rotation 

Begin with your elbow at your side and bent to 90 degrees (figure 2). Turn your palm up and down as far as you can go without pain and provided you feel no more than a mild to moderate stretch. Repeat 10 - 20 times provided the exercise is pain free.

Figure 2 – Forearm rotation (right side)

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Elbow Stretches – Advanced Exercises

Elbow Extension

Place your elbow on the edge of a bench or table (figure 3). Straighten your elbow using your other hand as far as you can go without pain and provided you feel no more than a mild to moderate stretch. Repeat 10 - 20 times provided the exercise is pain free.

Figure 3 – Elbow Extension (right side)

Elbow Flexion 

Place your elbow on a bench or table (figure 4) . Bend your elbow using your other hand as far as you can go without pain and provided you feel no more than a mild to moderate stretch. Repeat 10 - 20 times provided the exercise is pain free.

 Figure 4 – Elbow Flexion (right side)

Biceps Stretch

Begin with your back and neck straight and your arm supported behind you on a bench or table (figure 5). Gently lower your body, allowing your arm to move further behind you until you feel a mild to moderate stretch pain-free. Hold for 15 seconds and repeat 4 times.

Figure 5 – Biceps Stretch (left side)

Triceps Stretch

Begin standing tall with your back and neck straight. Place one hand behind your lower neck and your other hand on your elbow. Gently push your elbow backwards so your hand moves further down your spine until you feel a mild to moderate stretch pain-free (figure 6). Hold for 15 seconds and repeat 4 times.

Figure 6 – Triceps Stretch (right side)

Elbow Strengthening – Basic Exercises

To begin with, the following basic elbow strengthening exercises should be performed approximately 10 times, 3 times daily. As your elbow strength improves, the exercises can be progressed by gradually increasing the repetitions and strength of contraction provided they do not cause or increase pain.

Static Biceps 

Begin this exercise with your elbow at your side and bent to 90 degrees, palm up as demonstrated (figure 1). Push up against your other hand tightening your biceps. Hold for 5 seconds and repeat 10 times as hard as possible without pain.

Figure 1 – Static Biceps (right arm)

Static Triceps 

Begin this exercise with your elbow at your side and bent to 90 degrees. Your palm should be facing inwards with your hand in a fist as demonstrated (figure 2). Push down against your other hand tightening the muscles at the back of your arm (triceps). Hold for 5 seconds and repeat 10 times as hard as possible without pain.

Figure 2 – Static Triceps (right arm)

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Elbow Strengthening – Intermediate Exercises

The following intermediate elbow strengthening exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your elbow strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance provided they do not cause or increase pain.

Resistance Band Supination

Begin this exercise with a resistance band around your hand as demonstrated (figure 3). Your elbow should be at your side and bent to 90 degrees. Slowly rotate your forearm against the resistance band so your palm faces up. Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.

Figure 3 – Resistance Band Supination (right arm)

Resistance Band Pronation

Begin this exercise with a resistance band around your hand as demonstrated (figure 4). Your elbow should be at your side and bent to 90 degrees. Slowly rotate your forearm against the resistance band so your palm faces down. Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.

Figure 4 – Resistance Band Pronation (right arm)

Resistance Band Bicep Curl  

Begin this exercise with a resistance band under your feet and around your hands as demonstrated (figure 5). Your back and elbows should be straight. Slowly bend your elbows against the resistance band tightening your biceps. Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.

Figure 5 – Resistance Band Bicep Curl

Resistance Band Tricep Extension

Begin this exercise with a resistance band held in both hands and tied securely at waist height as demonstrated (figure 6). Your elbows should begin bent. Keeping your back straight, slowly straighten your elbows against the resistance band tightening the muscles at the back of your arm (triceps). Perform 3 sets of 10 repetitions as far as possible and comfortable without pain. (N.B. This exercise can also be performed in standing).

Figure 6 – Resistance Band Tricep Extensi