Patient & Family Guide

2020

Exercises After
Elbow Injury

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 Exercises After Elbow Injury
You are now allowed to move your elbow. Your
elbow may get stiff if it is not moved after injury.
You may feel discomfort during these exercises
— this is normal. You may have some bruising
or swelling in your arm. This will get better over
time.
If your arm is very swollen:
Lie down with your arm raised up on pillows so
that it is higher than your heart for 30 minutes,
2 or 3 times per day.

Comfort measures
• Your pain may be worse
at night. Try sleeping
on your non-affected
side with 2 or 3 pillows
in front of you. Put your
affected arm on the
pillows.

• When sitting, try putting

1 or 2 pillows on your lap
and rest your elbow on
the pillows.

1
Heat and ice
• Use heat (like a hot pack, hot water bottle)
for about 15 minutes before exercise to help
loosen up your elbow.
• If you had surgery, the incision (cut) needs
to be well-healed (closed) and not infected
before using heat or soaking in water.
• Use ice (like a gel pack, bag of frozen
vegetables) for about 15 minutes after exercise
to help control pain in your elbow, as needed.

Exercises
• Move your arm/elbow as far as you can
without too much discomfort. The discomfort
will get better over time as your elbow
becomes more flexible. It is important to
hold the stretches for the full time to let the
muscles stretch.
• Only do the exercises you have been asked to
do.
• Plan to do your exercises 3 times per day.

2
Active/Active assisted exercises
Exercise 1
Bending/straightening
(flexion/extension)
• While sitting or
standing, slowly
bend your affected
elbow as far as you
can.
• Hold for 5 seconds.
• Then straighten your elbow.
• Hold for 5 seconds.
• Repeat 10 to 30 times.

Exercise 2
• Lie on your
back with your
affected arm at your
side, palm facing up.
• Slowly bend your
affected elbow. Hold
for 5 seconds.
• Then straighten your elbow. Hold for
5 seconds.
• Repeat 10 to 30 times.
If your arm is weak, you can use your opposite
hand to help with these movements.
3
 Exercise 3
Palm up/palm down (supination/pronation)
• While sitting or standing, bend your elbow,
keeping it at your side.
• Turn your forearm so that your palm is facing
up.
• Hold for 5 seconds.
• Turn your forearm so that your palm is facing
down.
• Hold for 5 seconds.
• Repeat 10 to 30 times.

If your arm is weak, you can use your opposite

hand to help with these movements.

4
 Exercise 4
Bending your wrist (flexion/extension)
• Bend your wrist up and down over the edge of
a table.
• Hold each position for 10 to 30 seconds.
• Repeat 3 to 5 times.

Exercise 5
Raising your arm
(shoulder flexion)
• Hold a stick or
cane in front of
you with both
hands.
• Lift both arms
forward, using
your non-affected arm to raise your affected
arm.
• Hold for 10 to 30 seconds.
• Slowly lower using mostly your non-affected
arm.
• Repeat 3 to 5 times.
5
 Exercise 6
• Raise your arm up in front of you as far as you
can.
• Hold for 5 seconds.
• Return your arm to your side.
• Repeat 10 to 30 times.

Stretching exercises
Exercise 7
Straightening your elbow
(extension)
• Hold your affected arm with
the hand of your non-affected
side.
• Slowly straighten the elbow
using the non-affected hand.
You should feel a stretch in
your elbow/front of your arm.
• Hold for 10 to 30 seconds.
• Repeat 3 to 5 times.
6
 Exercise 8
• Lie on your back with your affected arm off the
edge of the bed, palm facing up. For comfort,
you can place a rolled-up towel under your
arm. Straighten your elbow. Let your affected
arm hang. You should feel a stretch in the front
of your arm.
• Hold for 10 to 30 seconds.
• Repeat 3 to 5 times.

Progression: Do the exercise 1 time, holding

for up to 5 minutes.
Progression: Do the exercise above with a
pound weight in your hand.

7
 Exercise 9
• Stand close to the corner of a wall or a door
frame.
• Place the front of your shoulder and the palm
of your hand on the wall or the edge of the
door frame. Keep your elbow as straight as
possible.
• Move so that your elbow is in front of your
body.
• Slowly press your body against your elbow so
that your elbow straightens.
• Straighten your elbow until you feel a mild to
moderate stretch.
• Hold for 10 to 30 seconds.
• Repeat 3 to 5 times.

8
 Exercise 10
Bending your elbow (flexion)
• Hold your affected arm with
the hand of your non-affected
side.
• Slowly bend the elbow using
the non-affected hand. You
should feel a stretch in your
elbow/back of your arm.
• Hold for 10 to 30 seconds.
• Repeat 3 to 5 times.

Exercise 11
• Stand close to a wall.
• Rest the forearm of your
affected arm on the wall, so that
your hand is above your head.
• Place a towel under your
forearm or wear long sleeves so
you can slide your arm on the
wall.
• Slowly slide your arm down the
wall by bending your elbow.
Bend your elbow until you feel a
mild to moderate stretch.
• Hold for 10 to 30 seconds.
• Repeat 3 to 5 times.
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 Exercise 12
Turning your palm up and down
(supination/pronation)
• Bend your elbow, keeping it
at your side. Use your hand
on your non-affected side to
turn your forearm so that your
palm is facing up.
• Hold for 10 to 30 seconds.
• Then turn your forearm so that
your palm is facing down.
• Hold for 10 to 30 seconds.
• You should feel a stretch in
your forearm/wrist.
• Repeat 3 to 5 times

Strengthening exercises
Exercise 13
Bending your elbow
(flexion)
• Holding a
pound weight,
slowly bend your
affected elbow.
• Hold for 5 seconds.
• Then straighten your elbow.
• Repeat 3 to 5 times.
10
 Exercise 14
Straightening your elbow
(extension)
• Sit or stand with your affected
arm raised overhead and your
elbow bent. Hold your affected
arm with the hand of your
non-affected side, if needed.
• Raise your hand, straightening
your elbow.
• Hold for 5 seconds.
• Repeat 10 to 30 times.

Progression: Do the exercise above

with a pound weight in your
hand.

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 Exercise 15
• Lie on your stomach
with the forearm of your
affected arm hanging
over the edge of a bed.
• Straighten your elbow.
• Hold for 5 seconds.
• Relax your arm by bending your
elbow.
• Repeat 10 to 30 times.
Progression: Do the exercise above
with a pound weight in your hand.

Exercise 16
• Stand with your feet shoulder width apart.
Place your hands on a wall shoulder width
apart. Lean into the wall by letting your
elbows bend as much as possible. Hold for
5 seconds.
• Then, slowly push away from the wall by
straightening your elbows. Hold for 5 seconds.
• Repeat 10 to 30 times.

12
 Exercise 17
Pronation/supination
• Bend your elbow and keep it
at your side.
• Hold the end of a long object
in your hand and start in the
upright position.

• Move the object slowly like a

wiper so that your palm faces
down (keep elbow tucked at
side).
• Hold for seconds.
• Repeat .

• Move the object slowly like a

wiper so that your palm faces
up (keep elbow tucked at
side).
• Hold for seconds.
• Repeat .

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 Notes:

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Prepared by: Physiotherapy

Designed by: NSHA Library Services

The information in this brochure is for informational and educational purposes only.
The information is not intended to be and does not constitute health care or medical advice.
If you have any questions, please ask your health care provider.

WB85-1450 © October 2020 Nova Scotia Health Authority

The information in this pamphlet is to be updated every 3 years or as needed.