Exercises for elbow problems

These exercises can help to get you moving normally, and safely, if you've a muscle or joint problem affecting your elbow.

These video shows the whole movement so don't worry if you can't do it all.

How many and how often

Start by doing 5 repetitions of each exercise, 3 times a day. Add an extra 1 or 2 repetitions every few days as long as you feel comfortable.

When to stop

Stop these exercises if they make your symptoms worse, or cause new pain.

If your symptoms don't improve after 2 weeks, phone the Musculoskeletal (MSK) Helpline (only available in some health board regions).

If this service isn't available in your area, speak to your GP to find out if you can refer yourself to a local MSK service.

Elbow bend (https://www.youtube.com/watch?v=p-8kG0JcSsE)

You should do this exercise while standing.

With your arms by your side:

  1. Slowly bend your sore elbow and raise your hand to your shoulder
  2. Hold for 2 seconds then return to your side

Raising and lowering your arm is one repetition.

Forearm turn (https://www.youtube.com/watch?v=aggWSj7lhkk)

You should do this exercise while standing.

With your elbow bent and palm turned down:

  1. Slowly turn your palm up
  2. Hold for 2 seconds then turn your palm back down

Rotating your palm up and down is is one repetition.