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Osteopathy in Central London

Exercises for Elbow Injuries

Rehabilitation exercises are essential for regaining strength and mobility in the elbow joint. At MHV Clinic, we recommend various exercises to help recover. Always consult a professional before beginning any exercise program.

Wrist Flexor Stretch

Extend your injured arm in front of you with your palm facing upward. Use your other hand to pull your fingers back toward your body gently. Hold the stretch for 15-30 seconds and repeat a few times.

Wrist Extensor Stretch

Similar to the flexor stretch, but with the palm facing downward. Gently pull your fingers back toward your body and hold.

Grip Strengthening

Squeeze and release gently with a stress ball or hand gripper. This helps rebuild strength in the forearm muscles that support the elbow joint.

Forearm Pronation/Supination

Hold a light dumbbell with your elbow bent at a 90-degree angle. Slowly rotate your forearm so that your palm faces upward, then downward. Repeat several times to improve mobility.

Eccentric Wrist Flexion/Extension

Hold a lightweight in your hand and slowly lower your wrist toward the ground, then raise it back up. This exercise targets the muscles affected by tennis and golfer’s elbow.

Elbow Bend and Straighten

Slowly bend your elbow as far as possible, then straighten it. Repeat for a set number of repetitions to improve flexibility.

Doing these exercises safely

Start gently and build up over several weeks. Some mild discomfort while you exercise is normal with tendon problems, but it should settle within a day. If pain is worse the next morning, do fewer repetitions or use a lighter weight.

Everyday tips for your elbow

  • Use a larger grip on tools and rackets
  • Keep your wrist straight when you type
  • Warm up before sport
  • Build up training slowly after time off

When to see us

If the elbow is not improving after a few weeks of exercise, an assessment can show what is holding it up. Your osteopath can treat the area and adjust the exercises to suit you.

Book an appointment or call 020 3305 6186.

Elbow Injuries
Causes
Types
Treatments
Oxford Circus Station
Bond Street
Great Portland street
Goodge Street Station
Regent's Park
Tottenham Court Road
Warren Street
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