Video exercises for elbow pain

Wrist extensors stretching

  • Extend one arm out in front with the elbow straight.
  • Use the other hand to grasp it at the side of the thumb and bend the wrist downward.
  • Turn wrist towards the small finger to increase the stretch.

Stretching wrist flexors

  • Hold the palm of one hand with the other hand while keeping your elbow straight on the affected arm.
  • Now pull your hand back gently to feel a stretch in the forearm.

Pronation/supination hammer

  • Put your forearm on a table or a chair's armrest but with the wrist unsupported.
  • Hold a hammer by the handle and rotate the forearm palm down and palm up.
  • The difficulty is increased by holding the handle farther from the tip.

Wrist flexion

  • Place your forearm along an armrest or table with wrist hanging over the edge and palm facing up.
  • With a weight in your hand, lift the hand towards the ceiling.
  • Lower slowly and repeat.

Wrist extension

  • Place your forearm along an armrest or table with your wrist hanging over the edge and palm facing down.
  • With a weight in your hand, lift the hand towards the ceiling.
  • Lower slowly and repeat.

Elbow flexion (neutral)

  • Place your arm at your side, elbow straight, hand in neutral (palm inward) and holding a weight.
  • Keeping your elbow at your side, bend your arm up while keeping the hand in neutral.
  • Return to the starting position and repeat.

Elbow extension with weight

  • Lie on your back with a weight in your hand.
  • Raise and extend your arm over your shoulder, holding the elbow with the other hand.
  • Slowly lower your hand towards your head by bending the elbow.
  • Make sure to keep the upper arm perpendicular to the floor.
  • Extend the elbow and repeat.
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