Elbow, Wrist and Hand Exercises
Elbow Isometric Exercises
Elbow isometrics strengthen the muscles around the elbow without movement. Holding a static contraction can reduce pain in tendon problems such as tennis elbow and is a gentle start after injury.
What it does
Isometrics load tendons at a controllable level. Many people find they ease tendon pain for a while afterwards.
You will often see it in our programmes for tennis elbow, Golfer's elbow and elbow fractures, and it features in our joint pain physiotherapy programmes.
How to do it
- Wrist extension isometric: rest your forearm on a table, palm down. Place the other hand on the back of the hand and push up into it without moving.
- Wrist flexion isometric: turn the palm up and push up against the other hand.
- Elbow bend isometric: press the palm up against the underside of a table.
- Hold each 30 to 45 seconds at a moderate effort.
How much
5 holds, 1 to 2 times a day.
Common mistakes
- Pushing so hard that pain increases.
Stop and check with us if
- Pain increases the next day or doesn't settle after two weeks.
Medical note
These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.
Frequently asked questions
How hard should I push?
When do I progress?
Related treatments
Joint Pain Physiotherapy
Assessment and treatment for stiff, swollen or painful joints.
Learn more HandTennis Elbow
Outer elbow pain from gripping and lifting. Most sufferers have never held a racquet.
Learn more HandGolfer's Elbow
Inner elbow pain from gripping and wrist flexion. Tendon loading and grip changes do most of the work.
Learn moreReady to feel better?
Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.