New elbow pain exercises

These exercises are designed to gently support recovery from elbow pain. It's normal to feel some mild discomfort when you start.

A bit of discomfort during or after the exercises is okay - as long as it gradually improves and doesn't persist or worsen. Try to stay within your comfort zone and avoid pushing through sharp or intense pain.

As your confidence and movement improve, you can start to progress to exercises 4 , 5 and 6. These focus more on strengthening and are designed to help your elbow gradually build up tolerance for everyday activities again.

Stop or adjust the exercises if you experience a significant flare-up or any unusual symptoms.

If your symptoms worsen or don't start to improve, please seek medical advice.

Explanation: Sets and reps

Reps (repetitions): This means how many times you repeat a movement/ instruction in a row.

Example: if you bend and straighten your knee 10 times in a row that's 10 reps sets: this means a group of reps done together before you take a break.

Example: if you do 10 reps then rest, and then do another 10 reps - you have done two sets.

Elbow range of movement


	Sets: 1 Reps: 10 Freq: every 2/3 hours Stand or sit tall with your arm along your side and the palm of your hand facing back Bend your elbow as far as you can while turning the palm of your hand towards your shoulder Lower your arm and repeat.

Static holds / pushing down


	Sets: 1 Reps: 5 Freq: three times a day Hold: 5-10 seconds seconds Include this exercise as symptoms allow: Sit upright at a table with your arm bent and your elbow resting on the surface Make a fist and place it on the table in front of you Press your fist down into the table as if you are trying to push your forearm down to straighten your arm. The table will block any movement, but you will feel tension in your muscles and tendons Hold for the suggested amount of time, then relax and repeat.

Static holds/ pulling up


	Sets: 1 Reps: 5 Freq: three times a day Hold: 5-10 seconds Include this exercise as symptoms allow: Sit upright at a table and place one hand underneath the tabletop. Make a fist Gently try to push your fist into the table as if your were trying to bend your elbow / bring your forearm up The table will block any movement, but you will feel tension in your muscles and tendons Hold for the suggested amount of time, then relax and repeat.

Bicep curls


	Sets: 3 Reps: 15 Weight: can of bens Freq: every other day Add this exercise as symptoms allow. Stand tall with your arm relaxed by your side, palm facing your thigh Hold a light weight (like a can of beans) in your hand Slowly bend your elbow, bringing your hand upward As your arm comes up, gently turn your palm so it faces up Slowly lower your arm back down to the starting position.