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Whether you have a fracture or suffer from tennis elbow or arthritis, elbow pain can limit the range of motion of your arm as well as your ability to perform daily activities. One component of elbow-injury treatment is physical therapy and range of motion exercises, which can help you move your elbow and build strength. 

Elbow Range of Motion Exercises for Flexion and Extension

Repeat these motions two to three times per day, or as often as your doctor recommends. Always consult with your doctor and/or physical therapist before you begin new physical activity.

Elbow Flexion: Improve Movement in the Elbow Joint

Flexion refers to the bending of your elbow, which can become difficult if you’ve had surgery or suffer from arthritis. 

How to do this motion: You’ll stand with your arm at your side, and bend your elbow as far as possible. Then, grasp your forearm or wrist with your opposite hand and add pressure. Hold this position and then release it by straightening your elbow.

Elbow Extension: Strengthen Your Elbow Joint

If you suffer from pain in your elbow, extending your arm straight is sometimes a hard feat. While you do not want to over-extend your arm to the point of sharp-shooting pain, you can try this exercise repeatedly to build up strength:

How to do this motion: You’ll sit in a chair with your elbow on a table, with the option to use a towel or pillow under the arm for comfort. Straighten your elbow as far as you can, aiming to straighten it all the way, and then apply pressure to your forearm or wrist. Hold this stretch for five to 10 seconds, release your elbow, and repeat.

Forearm Supination: Increase Mobility in the Radial and Ulnar Joints

Supination refers to the ability to turn your wrist over so your hand faces upwards, and this motion occurs at your elbow and wrist joints.

How to do this motion: You’ll stand or sit with your elbow bent at 90 degrees, arm resting at your side. Keep your elbow at your side and turn your wrist and hand over so your palms face up. You can add pressure to this stretch by using your opposite hand and reaching underneath the forearm of your stretched arm.

Forearm Supination: Increase Mobility in the Radial and Ulnar Joints

Work towards turning your hand over so that your palm faces the floor. From pouring a cup of tea to playing the piano, this motion can help to strengthen your elbow and make daily tasks easier.

How to do this motion: You’ll stand or sit with your elbow bent at 90 degrees, tucked in at your side. Then, turn your hand and wrist over as far as possible. Reach your opposite hand over the top of your forearm, and grabbing your wrist, turn your arm as far as possible without pain.  Hold for five to 10 seconds, and repeat. 

Shoulder & Elbow Specialists in Fairfield CT 

Our shoulder and elbow team at Orthopaedic Specialty Group is comprised of board-certified surgeons who specialize in all areas of shoulder and elbow diagnosis and treatment. 

We specialize in all forms of shoulder and elbow surgeries, from arthroscopy and minimally invasive procedures to complex fracture work. Contact our team today for treatment: (203) 337-2600 (option 3).

FAQ About Elbow Range of Motion

What are the 4 motions of the elbow?

The four primary motions of the elbow joint are flexion, extension, pronation, and supination. These movements are essential for daily activities and functional tasks.

What is the functional range of the elbow?

The functional elbow range of motion required for most daily activities is approximately 30° to 130° of flexion and extension, along with 50° of pronation and 50° of supination.

What is the range of motion exercise for the elbow?

Elbow range of motion exercises include flexion-extension movements, forearm pronation and supination, and stretching techniques to reduce stiffness and improve mobility.

How to test elbow ROM?

Elbow range of motion can be tested using a goniometer during a physical examination by a physiotherapist. Measurements typically assess flexion, extension, supination, and pronation.

What are the normal movements of the elbow?

The normal movements of the elbow include flexion (bending), extension (straightening), pronation (rotating the forearm so the palm faces downward), and supination (rotating the forearm so the palm faces upward).

What are the four basic motions that occur at the ankle joint?

Although this article focuses on the elbow, the four basic motions of the ankle joint are dorsiflexion, plantarflexion, inversion, and eversion.

What is the acceptable ROM for the elbow?

A normal range of motion for the elbow is typically 0° to 145° for flexion and extension, with functional tasks generally requiring 30° to 130°.

What is the Cozen test?

The Cozen test is a physical examination used to diagnose lateral epicondylitis (tennis elbow). It involves resisted wrist extension while the physiotherapist palpates the lateral epicondyle.

How to improve elbow flexion?

To improve elbow flexion, perform stretching exercises, active range of motion exercises, and physiotherapy interventions. Using heat therapy and soft tissue mobilization can also help reduce stiffness and enhance movement.