Exercise library

Elbow, wrist & hand exercises

Loading and mobility work for the elbow, wrist and hand.

Single-exercise guides and staged recovery programmes, each drafted to a shared house style and clinically reviewed by an HCPC-registered physiotherapist.

Individual exercises

Elbow Flexion/ExtensionSlow bending and straightening of the elbow through the available range to prevent stiffness after immobilisation.ElbowEarly rehabView details

Wrist Extensor StretchGently pulling the wrist into flexion with the elbow straight to stretch the overloaded forearm extensors.WristMobility phaseView details

Eccentric Wrist ExtensionSlowly lowering a light weight through wrist extension, the evidence-based loading approach for tendon pain.WristStrength phaseView details

Wrist Flexor StretchGently pulling the wrist into extension with the elbow straight to stretch the forearm flexors.WristMobility phaseView details

Grip StrengtheningRepeated squeezing of a soft ball or putty to rebuild grip strength lost after injury or immobilisation.HandStrength phaseView details

Tendon Glide ExercisesA sequence of finger positions gliding the flexor tendons through the wrist to reduce stiffness and nerve irritation.HandEarly rehabView details

Median Nerve GlideA gentle nerve mobilisation moving the wrist and fingers through positions that glide the median nerve.WristEarly rehabView details

Weight-Bearing Through Extended WristGradually loading body weight through a flat, extended hand to rebuild wrist tolerance for daily tasks.WristReturn to functionView details

Eccentric Wrist FlexionSlowly lowering a light weight through wrist flexion, the evidence-informed way to load the forearm flexor tendon on the inner elbow.WristStrength phaseView details

Resisted Wrist FlexionCurling the wrist up against a light weight or band through its full range to strengthen the forearm flexor muscles.WristStrength phaseView details

Forearm Rotation with WeightSlowly rotating the forearm palm-up and palm-down against a light off-centre weight, loading the muscles that twist the forearm.WristStrength phaseView details

Wrist Extension with WeightLifting and lowering a light weight through wrist extension using both phases of the movement, progressing the load on the wrist extensor tendon.WristStrength phaseView details

Tyler Twist (Resistance Bar)A twisting exercise with a flexible rubber bar that loads the wrist extensor tendon through a controlled release, a well-studied approach for tennis elbow.ElbowStrength phaseView details

Recovery programmes

Staged home-exercise programmes for conditions in this area.

Elbow & wristTennis elbow exercises

A staged exercise programme for tennis elbow from a HCPC-registered physiotherapist - load the tendon safely, manage grip pain, and return to work and sport.

11 exercises Elbow & wristGolfer's elbow exercises

A staged exercise programme for golfer's elbow from a HCPC-registered physiotherapist - settle inner-elbow pain, load the tendon, and return to activity.

11 exercises

Self-checks for this area

Quick movement tests you can try at home to see what your symptoms might point towards. A guide, not a diagnosis.

Resisted Wrist Extension TestThe wrist and finger extensor tendons that attach on the outer elbow
Resisted Wrist Flexion TestThe wrist flexor tendons that attach on the inner elbow

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Using these exercises safely

This is general information only. Please do not start these exercises without guidance from a physiotherapist who has assessed you. Stop if pain is sharp or does not settle, and seek advice. Using them without an assessment is at your own risk.

A few general rules that apply to every exercise and programme in this library:

Build up gradually. Start with the easier end of what is suggested and add more only when it feels comfortable.
Some muscle soreness during or after is normal - up to about 3 or 4 out of 10 that settles within a day is fine.
Sharp pain, pain that spreads down a limb, pain that wakes you at night, or pain that is clearly worse the next morning means stop and get it checked.
Do not push through pain to 'earn' progress. Slow, steady loading is what builds tissue tolerance.
These are general exercises, not a substitute for a personal assessment. If you are not sure what is wrong, or things are not improving, book an assessment.

If your symptoms are severe, spreading, or you feel unwell, see a doctor rather than starting exercises.

Not sure which exercises are right?

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Book an online assessment with an HCPC-registered physiotherapist and get a rehab plan matched to your condition and stage.

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