Exercises for the elbows
Elbow exercises
These exercises are helpful for problems affecting the elbows and elbow pain.
It's a good idea to start slowly and build up gradually if you're new to exercise. For more information and tips on getting started, see our Getting started with exercise page.
Get advice and support from a healthcare professional or fitness instructor if you have any concerns about starting a new exercise plan.
Elbow exercises for arthritis
Elbow bend
Stand up straight and lower your arm to one side. Bend your arm slowly upwards so your hand is touching your shoulder. Hold for 15-30 seconds. Repeat 10 times. This exercise can also be done with a light weight.
Wrist flex
Keeping your arm straight in front with your palm facing down, gently bend your wrist down. Use the opposite hand to press the stretching hand back towards your body and hold for 15-30 seconds. Straighten your wrist. Gently bend the stretching hand backwards and use your other hand to pull the fingers back. Hold for 15-30 seconds. Do this three times with each wrist.
Wrist turn
Bend your elbow at a right angle and hold out your hand, palm up. Turn your wrist slowly so that your palm is now facing down. Hold for five seconds, and then slowly release. Try to do this a total of 30 times with a break after every 10.
Wrist turn with weight
Repeat the exercise above while holding a light weight, such as a tin of beans.
Palm lift
Place your palm on the table and lift the fingers up. Place your other hand across the knuckles at 90 degrees and push down as the bottom hand tries to pull up. You should feel the muscles of your forearms contracting. Swap hands and repeat. This is a useful basic exercise for tennis elbow.
Wrist lift (palm down)
Bend your elbow at a right angle. Hold a light weight (for example a tin of beans), palm down. Bend your wrist slowly towards you, and then slowly release. Do 3 sets of 15 repetitions twice a day. This is a useful exercise for tennis elbow and needs to be done for 8-12 weeks.
Wrist lift (palm up)
Bend your elbow at a right angle. Hold a light weight, such as a tin of beans, with your palm facing upwards. Bend your wrist slowly towards you. Hold for five seconds, and then slowly release. Try to do this 30 times with a break after every 10.
Making life easier if you have arthritis
Arthritis in your hands or wrists can make turning keys painful. The award-winning Keywing key turner attaches to keys and makes them much easier to grip and turn. The Fushcia Pink, Lime Green, Dove Grey and Azure Blue colours are super bright, making it easier to find your keys.
Shop for a key turnerPlugull plug pull is the clever plug attachment that allows you to easily and safely remove electrical 3-pin plugs without risking getting your fingers near the pins or struggling with stiff plugs that jam in the sockets and are hard to pull out. Plugull plug pull attachments come in a pack of three.
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Join our free online physical activity sessions
Join our Introduction to Physical Activity session to explore barriers to increasing your activity levels. We'll help you identify simple ways to incorporate more activity into your daily life.
You could also join our Chi Me gentle movement classes online. This gentle exercise is based on the principles of Tai Chi, with seated options available, making it perfect for all ages and abilities.
The Arthur Tut: A TikTok challenge created from arthritis physio moves
The Arthur Tut TikTok dance challenge features moves that help manage arthritis by encouraging a full range of motion and a healthy dose of attitude. Why not have a go?
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Elbow pain
Most elbow pain has a very simple cause and clears up within a few days. Pain in the elbow joint typically comes from strained or inflamed soft tissue.