Tips to Improve Your Elbow Range of Motion

Posted on February 19th, 2020 by Orthopaedic Specialty Group

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. 

Range of Motion Elbow Extension Exercises

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

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

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

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 and Elbow Pronation

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).