Elbow Stretches

Exercises > Flexibility > Elbow Stretches

 

The following elbow stretches are designed to restore movement to the elbow and improve flexibility of muscles crossing the elbow. If you are injured, you should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should be performed 3 times daily provided they do not cause or increase pain.

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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)

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More Advanced Exercises

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Less Common Exercises

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   Find a Physio

 

 

Find a Physiotherapist who can assist with elbow flexibility exercises and elbow rehabilitation.

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   Other Exercises

 

• View Elbow Strengthening Exercises
• View Upper Body Foam Roller Exercises designed to improve upper body flexibility.
• View Upper Body Massage Ball Exercises designed to improve upper body flexibility.

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   Physiotherapy Products for Elbow Exercises

 

• Resistance Band (For Strengthening Exercises)

To purchase physiotherapy products for elbow exercises click on the above link or visit the PhysioAdvisor Shop.

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