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Shoulder & Elbow Rehabilitation Exercises

Shoulder and elbow injuries can be painful and limit range of motion in these important joints. Obey the instructions of your doctor and physical therapist, whether you are recovering from an injury or surgery. Exercises will help you regain range of motion and strength in these muscles and joints.

  1. Elbow Exercises to Strengthen Lower Arm Muscles

    • Stretching and strengthening the muscles between your elbow and your wrist is good therapy for elbow problems, especially tennis elbow. Stretching both the extensor and flexor muscles by pushing back on your hand as it is bent at the wrist to approximately 90 degrees from your forearm in either direction. These same muscles can be strengthened by holding a weight and pulling up while holding the hand first palm down and then palm up, and then also side to side in a twisting motion that strengthens the deviator, pronator and supinator muscles.

    Exercises to Strengthen Biceps and Triceps

    • The muscles above your elbow may also need strengthening. Your doctor can tell you if these are exercises that can benefit your condition, and only attempt them if they don't cause pain. Start by holding your arm at your side, with elbow bent 90 degrees and your palm facing up. While pressing down on your hand with your other hand, attempt to push up with your hand. Hold for a few seconds and repeat 10 times. Then turn your hand sideways in a fist with your knuckles facing outward. Place your other hand below your fist and push down with your fist, holding for a few seconds and then repeating 10 times. As you work up strength, begin using a resistance band and weights to further build up strength in your elbow.

    Shoulder Exercises

    • The shoulder normally has a wide range of motion, and the important thing is to keep moving it unless your doctor has specifically told you not to. Begin by doing exercises without weights or resistance bands, and then add those in as you are able to progress in your range of motion and strength. Start with your arm at your side and raise it up straight in front of you. Then, again starting at the side, raise your arm up sideways. Then from this sideways position, move your arm until it is all the way across your chest, pointing past the opposite shoulder. Do each of these for 15 repetitions with a rest of about a minute between each exercise.

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