Elbow Pain Exercises

Stretch your wrist by bending it backwards and forwards as far as possible in slow sets of 10. Complete three sets of this exercise. Continue by bending the wrist down and up again, this time with your other hand. Hold the wrist in each position for 30 seconds. Complete three sets of this exercise.

To stretch the forearm muscles, stand up or sit with your back straight in a chair. Keep your upper arm parallel to your body and your lower forearm extended out straight at a 90-degree angle. Rotate your hand so the palm is facing up, and hold it for a few seconds. Then rotate it back down again until the palm is facing the ground, and hold it again for a few seconds.

Follow the strengthening exercises below to strengthen your forearm and elbow muscles. Only attempt them after the arm has been sufficiently rested for several days---and do not continue if you feel pain. Use a weight that feels comfortable but provides some resistance

Grab a rubber ball or stress ball with your arm bent at a 90-degree angle and squeeze it for 5 seconds, then release. Complete three sets of 10.

Holding a small one-pound weight (or one that is comfortable and will not cause undue strain) in your hand, with the palm up, slowly raise and lower the weight without moving your arm, just your wrist. Complete three sets of 10 or more, and only gradually increase the weight. Repeat this exercise with the palm facing the ground.

Holding a weight, place your forearm at a 90-degree angle to your body. Rotate the weight by turning your wrist up and then down again. Repeat this for three sets of 10 exercises.