தமிழ்हिन्दीతెలుగుಕನ್ನಡമലയാളംEnglish

💪 Elbow · முழங்கை

Elbow exercises: 8 home rehab exercises with Tamil names, doses and steps

Elbow pain is common among people who type, use a mouse, cook in large quantities, do carpentry or masonry, or play cricket, badminton and tennis. Tennis elbow affects the outer side of the elbow and golfer's elbow the inner side; both are tendon problems that usually improve with the right kind of loading. Stiffness after an elbow or forearm fracture is another frequent reason to see a physio. The exercises below restore bending, straightening and forearm turning, stretch tight forearm muscles and gradually strengthen the tendons. Your physiotherapist will choose which exercises suit you, set the dose, and progress them as pain settles and strength returns.

In short: For most elbow problems, start with elbow bend and straighten and forearm rotation, 2×15, three or four times a day. For tennis elbow, add the wrist extensor stretch and isometric wrist extension (5×30 s holds), then eccentric wrist extension at 3×15. For golfer's elbow, use the wrist flexor stretch and eccentric wrist flexion. Keep pain below about 4/10 and let it settle by the next morning.

Used for

  • Tennis elbow (lateral elbow pain)
  • Golfer's elbow (medial elbow pain)
  • Stiffness after elbow fracture
  • Stiffness after a cast or sling
  • Forearm strain from work or sport
  • Elbow dislocation, after the protection phase

The 8 exercises on this page

  1. Elbow bend and straighten · முழங்கை மடக்கி நீட்டுதல் · 2×15
  2. Forearm rotation · முன்கை சுழற்சி · 2×15
  3. Gravity-assisted elbow extension · ஈர்ப்பு உதவியுடன் முழங்கை நீட்டுதல் · 3×30 s
  4. Wrist extensor stretch · மணிக்கட்டு நீட்டு தசை நீட்சி · 3×30 s
  5. Wrist flexor stretch · மணிக்கட்டு மடக்கு தசை நீட்சி · 3×30 s
  6. Isometric wrist extension · ஐசோமெட்ரிக் மணிக்கட்டு நீட்டு அழுத்தம் · 5×30 s
  7. Eccentric wrist extension · எக்சென்ட்ரிக் மணிக்கட்டு நீட்டுதல் · 3×15
  8. Eccentric wrist flexion · எக்சென்ட்ரிக் மணிக்கட்டு மடக்குதல் · 3×15

How to perform each exercise

Dose shown is a common starting point; your physiotherapist sets yours. Inside Physio Clinic Software these exercises go to patients on WhatsApp with a daily check-in in Tamil, Hindi, Telugu, Kannada, Malayalam, English. There are no recorded videos yet; clinics can link their own video to any exercise. Exercises are for use under a physiotherapist's guidance.

Exercise 1 · Sitting

Elbow bend and straighten · முழங்கை மடக்கி நீட்டுதல்

2×156 languages

Restores the basic bending and straightening of the elbow after a fracture, dislocation or time in a cast or sling. Gentle, regular movement through the day stops the joint stiffening and helps everyday tasks such as eating, combing hair and dressing.

How to perform it

  1. Sit with the upper arm resting by your side or on a table.
  2. Slowly bend the elbow to bring the hand towards the shoulder.
  3. Pause, then straighten the elbow as far as comfortable.
  4. Use the other hand to support the forearm if needed.
Take care

Move only within the range your surgeon or physio allows after a fracture, and do not force the end of the movement.

Exercise 2 · Sitting

Forearm rotation · முன்கை சுழற்சி

2×156 languages

Turns the palm up and down, a movement often lost after elbow or wrist fractures. You need it for turning a key, opening a tap, receiving change and eating with the hand, so restoring it early makes a real difference to daily life.

How to perform it

  1. Sit with the elbow bent to 90° and tucked against your side.
  2. Hold a light stick or spoon upright for feedback.
  3. Slowly turn the palm up to face the ceiling, then down to face the floor.
  4. Keep the elbow tucked in throughout.
Take care

Move slowly within comfort, and stop if you feel painful clicking or notice new swelling.

Exercise 3 · Lying

Gravity-assisted elbow extension · ஈர்ப்பு உதவியுடன் முழங்கை நீட்டுதல்

3×30 s6 languages

Uses the weight of the forearm to ease a stiff elbow straighter after a fracture or surgery. Short, relaxed holds repeated a few times a day are gentler, and often more effective, than forcing the joint in one long session.

How to perform it

  1. Lie on your back with the upper arm supported on a folded towel near the bed edge.
  2. Let the forearm rest down so gravity gently straightens the elbow, palm up.
  3. Relax the arm muscles and breathe slowly.
  4. Hold 30 seconds, then bend the elbow to rest.
Take care

Do not hang a weight from the hand unless your physio advises it; stop if pain increases or the hand tingles.

Exercise 4 · Standing

Wrist extensor stretch · மணிக்கட்டு நீட்டு தசை நீட்சி

3×30 s6 languages

Stretches the forearm muscles that attach at the outer elbow, the area affected in tennis elbow. These muscles are overworked by gripping, typing, using a mouse and lifting with the palm facing down, so a regular stretch helps ease tension.

How to perform it

  1. Hold the affected arm straight in front, palm facing down.
  2. Let the wrist bend down.
  3. Use the other hand to gently press the back of the hand towards you.
  4. Hold 30 seconds, feeling a stretch along the top of the forearm.
Take care

Keep the stretch gentle; ease off if you feel sharp pain at the outer elbow.

Exercise 5 · Standing

Wrist flexor stretch · மணிக்கட்டு மடக்கு தசை நீட்சி

3×30 s6 languages

Stretches the forearm muscles that attach at the inner elbow, the area affected in golfer's elbow. It also helps after wrist fractures and for people who grip tools, bats or cooking utensils for long periods. It is quick to do between tasks during the day.

How to perform it

  1. Hold the affected arm straight in front, palm facing up.
  2. Let the fingers point down towards the floor.
  3. Use the other hand to gently draw the fingers back towards you.
  4. Hold 30 seconds, feeling a stretch along the inner forearm.
Take care

Stop if you feel tingling into the fingers; ease the stretch and keep the elbow relaxed.

Exercise 6 · Sitting

Isometric wrist extension · ஐசோமெட்ரிக் மணிக்கட்டு நீட்டு அழுத்தம்

5×30 s6 languages

A static hold that loads the tendon at the outer elbow without any movement. Isometric holds are often used early in tennis elbow because many people find they settle pain enough to keep working and to start the other exercises.

How to perform it

  1. Sit with the forearm resting on a table, palm down and hand over the edge.
  2. Place the other hand on the back of the affected hand.
  3. Try to lift the hand up while the other hand stops any movement.
  4. Hold 30 seconds at moderate effort, then rest 1 minute.
Take care

Choose an effort that keeps pain at or below about 3–4/10 during and after the hold.

Exercise 7 · Sitting

Eccentric wrist extension · எக்சென்ட்ரிக் மணிக்கட்டு நீட்டுதல்

3×156 languages

Builds tendon strength for tennis elbow by slowly lowering a light weight with the wrist. Slow lowering loads the tendon in a controlled way and is a widely used part of tennis elbow rehabilitation once the pain has started to settle.

How to perform it

  1. Sit with the forearm on a table, palm down, holding a light weight or water bottle.
  2. Use the other hand to help lift the wrist up.
  3. Slowly lower the wrist over 3–4 seconds using only the affected arm.
  4. Repeat, using the other hand again for each lift.
Take care

Some discomfort is acceptable, but it should settle by the next morning; reduce the weight if it does not.

Exercise 8 · Sitting

Eccentric wrist flexion · எக்சென்ட்ரிக் மணிக்கட்டு மடக்குதல்

3×156 languages

The matching exercise for golfer's elbow, strengthening the tendon at the inner elbow through slow, controlled lowering. It helps the forearm cope with gripping, carrying bags and swinging a bat or racquet. Progress the weight slowly, only as your symptoms allow over the weeks.

How to perform it

  1. Sit with the forearm on a table, palm up, holding a light weight.
  2. Use the other hand to help curl the wrist up.
  3. Slowly lower the wrist over 3–4 seconds using only the affected arm.
  4. Repeat, assisting the lift each time.
Take care

Start with a very light weight, and stop if pain at the inner elbow rises above about 4/10 or lasts into the next day.

How to progress elbow exercises, phase by phase

A elbow programme is not one fixed list. The same 8 exercises are introduced in stages, and the dose rises only when the current stage is easy and pain settles within 24 hours. This is the usual order a physiotherapist follows:

PhaseGoalTypical exercises
Weeks 0–2 · settle and moveCalm pain and restore range of movementElbow bend and straighten, forearm rotation, gravity-assisted elbow extension, isometric wrist extension
Weeks 2–6 · stretch and loadRestore flexibility and start tendon loadingWrist extensor stretch, wrist flexor stretch, eccentric wrist extension or flexion with a light weight
Weeks 6–12 · strengthen and returnBuild grip and forearm strength for work and sportEccentric exercises with a heavier weight, gradual return to gripping tasks and sport practice

These timings are a general guide only. After a fracture, follow your surgeon's advice on when movement and loading can start.

How often, and how hard?

As a rule of thumb, mobility and range-of-motion exercises are done little and often (2–4 short sessions a day), while strengthening is done once a day or on alternate days with full sets. Mild discomfort up to 3–4 out of 10 that settles by the next morning is acceptable; sharper pain, new swelling or pain that spreads means drop back a phase and tell your physiotherapist.

What this looks like on the patient's WhatsApp

With Physio Clinic Software, the physio picks these exercises, sets the dose and the language once. Each morning the patient gets the plan with a link to the steps (and the clinic's own video, if added); they tap Done and reply with a pain score. The therapist sees adherence and pain trend on the chart, and the referring doctor gets a one-page progress letter at week 6.

  • No app to install; works on any phone with WhatsApp
  • English and Tamil exercise names; greeting and check-in line in the patient's language
  • Printable A4 sheet with a QR code for patients who prefer paper
  • Daily pain score shown beside adherence on the chart (automatic high-pain alerts are planned)
Try free for 30 daysPhysio Clinic Software for clinics

Sample data: illustrative WhatsApp conversation.

Elbow exercise questions

How often should I do elbow exercises?

Most people do range-of-motion exercises 3–4 times a day in short sessions, and strengthening exercises such as eccentric wrist extension once a day or on alternate days. Tendon problems like tennis elbow usually need several weeks to a few months of regular loading before they settle well. Your physiotherapist will set the exact sets and repetitions and adjust them at each review, based on your pain and progress.

Is it normal for my elbow to hurt during the exercises?

Mild discomfort, up to about 3–4 out of 10, is usually acceptable during tendon exercises, as long as it settles within a few hours and is not worse the next morning. Stop and contact your physio if pain is sharp or keeps increasing, or if you notice new swelling, painful clicking, or tingling in the fingers. Rest from painful gripping tasks, but avoid keeping the arm completely still for long.

When should I see a doctor or physio about elbow pain?

See a doctor promptly after a fall or injury if the elbow is swollen or misshapen, or you cannot bend or straighten it, as it may be a fracture or dislocation. Also seek help for elbow pain with fever or a hot, red joint, numbness or weakness in the hand, or pain that has not improved after 2–3 weeks of sensible rest and exercise. A physio can confirm the cause and plan your rehab.

Should I wear a tennis elbow strap?

A forearm strap worn just below the elbow helps some people grip with less pain during work or sport. It does not replace exercise, which is what strengthens the tendon over time. If you try a strap, keep it snug but not tight, remove it at rest, and stop using it if your fingers tingle or swell. Ask your physio whether it suits your problem.

How long does elbow stiffness after a fracture take to improve?

It varies with the type of fracture, the treatment and how long the arm was kept still. Movement often improves steadily over several weeks to a few months with regular exercise. Short, frequent sessions work better than one long, forceful session. Your surgeon will tell you when the bone is ready for movement and loading, and your physio will guide your progress safely.

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← Back to the full exercise library · Why patients stop doing home exercises, and what fixes it · Home exercise program app for physiotherapists

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