4 Elbow Range of Motion Exercises

Get It Bending: Elbow Flexion

Elbow flexion refers to your ability to bend your elbow. To improve your elbow flexion ROM:

1. Stand with your arm at your side.
2. Actively bend your elbow up as far as possible, then grasp your forearm or wrist with your other hand and gently add overpressure.
3. Hold the bent position of your elbow for five to 10 seconds, and then release the stretch by straightening your elbow.
4. Repeat the exercise 10 times.

Straighten It Out: Elbow Extension

To improve your ability to fully straighten your elbow, you must work on elbow extension ROM exercises. To do this:

1. Sit in a chair with your elbow resting on a table. You may want to rest your upper arm on a pillow or folded towel for comfort.
2. Straighten your elbow out all the way, and then apply pressure to your forearm or wrist to add overpressure to the stretch.
3. Straighten your elbow out as far as you can with overpressure, and hold the stretch for five to 10 seconds.
4. Release the stretch and allow your elbow to bend a bit.
5. Repeat the exercise for 10 repetitions.

You can also add a bit of stretch to your elbow extension by holding onto a 2- to 3-pound weight.

Turn It Over: Forearm Supination

The ability to turn your wrist over so your hand faces up is called supination, and this motion occurs at both your elbow and at your wrist joint. To improve your ability to supinate your hand, perform the forearm supination ROM exercise.

To do the exercise:

1. Stand or sit with your arm at your side and your elbow bent about 90 degrees.
2. Keep your elbow at your side and turn your wrist and hand over so your palm faces up.
3. To add overpressure to the stretch, use your opposite hand and reach underneath the forearm of your supinated arm. Grab your wrist and gently add overpressure by turning your hand further into supination. When a stretch is felt, hold the position for five to 10 seconds.
4. Repeat elbow supination ROM for 10 repetitions.

Forearm and Elbow Pronation

Forearm pronation refers to your ability to turn your hand over so your palm faces the floor. This motion is extremely important in performing tasks such as pouring a cup of coffee or playing the piano.

To perform the forearm pronation ROM stretch:

1. Stand or sit with your elbow bent 90 degrees and tucked in at your side.
2. Turn your hand and wrist over as far as possible, then reach your other hand over the top of your forearm.
3. Grab your wrist, and turn your arm further into a pronated position.
4. Hold the position with overpressure for five to 10 seconds, and then release the stretch.
5. Repeat the pronation ROM stretch 10 times.

Progression

Once you improve your elbow ROM with these exercises, your physical therapist may then prescribe strengthening exercises. These may include hand gripping exercises with a towel, the DigiFlex, or with therapy putty.

You may also start to work on forearm strengthening with a dumbbell, and biceps and triceps strengthening may be required to help strengthen the muscles around your elbow and arm.

A Word From Verywell

Elbow pain can limit your ability to perform basic functional tasks. By working closely with your physical therapist and by performing the right elbow ROM exercises—at the right time—you can be sure to quickly and safely get back to your normal, active lifestyle.