Table of ContentsView AllTable of ContentsElbow MusclesExercisesPain Relief
Table of ContentsView All
View All
Table of Contents
Elbow Muscles
Exercises
Pain Relief
Isometricelbow exercises are those in which you contract a muscle without visible movement to help strengthen the elbow joint. They are used inphysiotherapyfor therehabilitationof people who have undergoneelbow surgeryor have sustained an elbow injury.
They can also help maintain or improve strength andrange of motionin people with chronic conditions likeelbow arthritis,tennis elbow, orelbow bursitis.
This article describes the different muscles that support the elbow and offers 10 exercises that help with elbow and wrist strengthening.
What to Expect From Physical Therapy
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Muscles of the Elbow
Thebicepand triceps muscles are the large muscle groups that bend and straighten the elbow. The biceps are located on the front of the upper arm, and the triceps are located on the back.
Exercising these muscle groups not only increases arm strength but also helps people (especially older adults) perform everyday tasks and activities. Strong elbows and arms help lift you out of a chair and provide the means to dress yourself, hoist objects onto a counter, and open and shut doors, cabinets, and drawers.
Check with your healthcare provider or physical therapist (PT) before starting this or any exercise program.
When to See a Healthcare Provider About Elbow Pain
1:43Click Play to Learn How to Do Elbow Strengthening Exercises
1:43
Click Play to Learn How to Do Elbow Strengthening Exercises
Isometric Elbow Strengthening
There are some excellent elbow- and arm-strengthening exercises that your PT may add to your exercise program. These include isometric exercises in which you contract muscles around the joint without making any movement.
There are three that are exceptionally well-suited to building strength and flexibility no matter your age. They can be done several times per week to help improve muscular function around your elbows.
Triceps Strengthening
The aim of this exercise is to use your own body weight to exert sustained pressure on the triceps muscles. You will need a chair with sturdy armrests able to bear your weight without placing you in an awkward position.
To do this exercise:
This exercise works the triceps muscles located on the back of your upper arm. These muscles extend your arms and help you push things away from you. They are also muscles that are active when you are pushing yourself up from a chair with your arms.
Tricep-strengthening exercises are beneficial if you have a lower extremity injury or are frail and find it difficult to rise from a seated position.
PT Tests to Measure Lower Extremity Disorders
Supination and Pronation
Supinationand pronation is the action of turning your hand over to have your palm up or palm down.This simple exercise aims to increase and strengthen the rotational capacity of the elbow and forearm. For this supination and pronation exercise, you will need a washcloth or towel.
Isometric Elbow Flexion
Apply as much pressure as you can without causing pain. This exercise strengthens the biceps muscles located in the front of your upper arm, as well as strengthening muscles around theradiusandulna bonesof your forearm.
Elbow Bend
The elbow bend is another exercise for the bicep muscle.
This exercise can also be done with using the other hand to apply manual resistance. Also, you can do it while holding a light weight, can of soup, or water bottle.
Elbow Extension
Elbow extension exercises provide a mild stretch.
Wrist Extensor Flex
The wrist flex exercise stretches the forearm muscles, which connect to the wrist and elbow.
Wrist Turn
Like the wrist extensor flex, this exercise also works the muscles of the forearm.
This exercise can also be done while holding a light weight, can, or water bottle.
Wrist Lift (Palm Down)
Like the palm lift exercise, this exercise strengthens the muscles on the top of your forearm.
Wrist Lift (Palm Up)
Doing this exercise with the palm up works the muscles on the underside of your forearm.
Although you may experience aches during a workout, especially after an elbow injury, never “push through” sharp or shooting pains. Pain is your body’s signal that you should stop whatever you are doing.
Physical Therapy Exercises After an Elbow Fracture
How to Treat Elbow Pain
In addition to doing strengthening exercises to relieve elbow pain, other treatment options include:
Summary
If you have an elbow injury, your physical therapist can assess your condition and prescribe exercises to improve your elbow mobility and strength. These isometric strengthening exercises may be one component of a well-balanced therapeutic rehab program.
By working with a PT and being vigilant about your home exercise program, you can get back to your normal functional mobility quickly and safely.
How to Find the Best Physical Therapist
6 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Patton K.Anatomy and Physiology. New York, NY: Elsevier Health Sciences; 2015.Clifford C, Challoumas D, Paul L, et al.Effectiveness of isometric exercise in the management of tendinopathy: a systematic review and meta-analysis of randomised trials.BMJ Open Sport Exerc Med. 2020;6(1):e000760. doi:10.1136/bmjsem-2020-000760Kim JH, Hwang UJ, Jung SH, Gwak GT, Kwon OY.Immediate improvements of supination range of motion and strength following pronator teres muscle friction massage: a clinical trial comparing people with and without supination limited motion.J Man Manip Ther. 2019 May;27(2):109-114. doi:10.1080/10669817.2018.1542559Yang J, Lee J, Lee B, et al.The effects of elbow joint angle changes on elbow flexor and extensor muscle strength and activation.J Phys Ther Sci. 2014 Jul;26(7):1079-1082. doi:10.1589/jpts.26.1079American Academy of Orthopaedic Surgeons.Tennis elbow (lateral epicondylitis).Harvard Medical School.Quick fixes for aching elbows.
6 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Patton K.Anatomy and Physiology. New York, NY: Elsevier Health Sciences; 2015.Clifford C, Challoumas D, Paul L, et al.Effectiveness of isometric exercise in the management of tendinopathy: a systematic review and meta-analysis of randomised trials.BMJ Open Sport Exerc Med. 2020;6(1):e000760. doi:10.1136/bmjsem-2020-000760Kim JH, Hwang UJ, Jung SH, Gwak GT, Kwon OY.Immediate improvements of supination range of motion and strength following pronator teres muscle friction massage: a clinical trial comparing people with and without supination limited motion.J Man Manip Ther. 2019 May;27(2):109-114. doi:10.1080/10669817.2018.1542559Yang J, Lee J, Lee B, et al.The effects of elbow joint angle changes on elbow flexor and extensor muscle strength and activation.J Phys Ther Sci. 2014 Jul;26(7):1079-1082. doi:10.1589/jpts.26.1079American Academy of Orthopaedic Surgeons.Tennis elbow (lateral epicondylitis).Harvard Medical School.Quick fixes for aching elbows.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Patton K.Anatomy and Physiology. New York, NY: Elsevier Health Sciences; 2015.Clifford C, Challoumas D, Paul L, et al.Effectiveness of isometric exercise in the management of tendinopathy: a systematic review and meta-analysis of randomised trials.BMJ Open Sport Exerc Med. 2020;6(1):e000760. doi:10.1136/bmjsem-2020-000760Kim JH, Hwang UJ, Jung SH, Gwak GT, Kwon OY.Immediate improvements of supination range of motion and strength following pronator teres muscle friction massage: a clinical trial comparing people with and without supination limited motion.J Man Manip Ther. 2019 May;27(2):109-114. doi:10.1080/10669817.2018.1542559Yang J, Lee J, Lee B, et al.The effects of elbow joint angle changes on elbow flexor and extensor muscle strength and activation.J Phys Ther Sci. 2014 Jul;26(7):1079-1082. doi:10.1589/jpts.26.1079American Academy of Orthopaedic Surgeons.Tennis elbow (lateral epicondylitis).Harvard Medical School.Quick fixes for aching elbows.
Patton K.Anatomy and Physiology. New York, NY: Elsevier Health Sciences; 2015.
Clifford C, Challoumas D, Paul L, et al.Effectiveness of isometric exercise in the management of tendinopathy: a systematic review and meta-analysis of randomised trials.BMJ Open Sport Exerc Med. 2020;6(1):e000760. doi:10.1136/bmjsem-2020-000760
Kim JH, Hwang UJ, Jung SH, Gwak GT, Kwon OY.Immediate improvements of supination range of motion and strength following pronator teres muscle friction massage: a clinical trial comparing people with and without supination limited motion.J Man Manip Ther. 2019 May;27(2):109-114. doi:10.1080/10669817.2018.1542559
Yang J, Lee J, Lee B, et al.The effects of elbow joint angle changes on elbow flexor and extensor muscle strength and activation.J Phys Ther Sci. 2014 Jul;26(7):1079-1082. doi:10.1589/jpts.26.1079
American Academy of Orthopaedic Surgeons.Tennis elbow (lateral epicondylitis).
Harvard Medical School.Quick fixes for aching elbows.
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