Elbow Flexion and Extension

What it does

Range exercises prevent a permanently stiff elbow. Strengthening restores lifting and pushing ability.

It is a regular part of rehab plans for elbow fractures, forearm fractures and biceps tendonitis, and it features in our joint pain physiotherapy programmes.

How to do it

1. Sit with your elbow supported on a table or pillow.
2. Slowly bend the elbow as far as possible, using the other hand to assist.
3. Hold 5 seconds, then straighten as far as possible and hold.
4. Strengthening: hold a light weight and do biceps curls, then triceps extensions overhead or lying down.

How much

Range: 10 repetitions, 3 to 4 times a day. Strength: 10 to 15 repetitions, 2 to 3 sets.

Common mistakes

• Forcing painful stretches; the elbow reacts badly to force.
• Swinging the weight.

Stop and check with us if

• The elbow becomes hot and increasingly stiff despite exercise.

Frequently asked questions