Elbow and wrist exercises

Download and print as a PDF (275kB pdf)

What is this information about?

This information is about you how to do basic elbow and wrist exercises.

It tells you:

• What exercises you can do to help heal and strengthen your arm
• Who to contact if you need further help and support.

Why have I been given this information?

You have been given this information because, if you follow the advice in it, it will help you to move your elbow and wrist and prevent stiffness.

Doing the exercises shown below will help you to get back to moving your elbow in the way that you did before your injury as far as possible.

How often should I practice these exercises?

Aim to practice all exercises 5 times a day. They should not cause you too much pain. Do less if they are making your pain worse.

Finger and wrist bending and straightening

Open and close your hand as shown 10 times. Then move your wrist up and down 10 times. After a few days move on to holding a soft ball or a ball of socks. Squeeze the ball as hard as you can without it causing you pain. Hold for 5 seconds and repeat 10 times.

Elbow Bend to Straighten

Bend and straighten your elbow as far as you can without pain. You should not feel more than a mild to moderate stretch. You can use your other arm to help if you need to.

Forearm Rotations

Keep your elbow at your side and bent to 90 degrees (a right angle) so your arm is in an L shape by your side. Slowly turn your palm up and down. You should not feel more than a mild to moderate stretch. You can use your other arm to help if you need to. Repeat 10 times if there is no increase in pain.

If you would like further information or support after you have read this information, please contact the Virtual Fracture Clinic.