Elbow Exercises Level 3
Elbow Exercises Level 3
Patient Information
Musculoskeletal (MSK) Physiotherapy Services
- Author ID: GE
- Leaflet ref: Tpy 036
- Leaflet Ref: 2
- Version: Elbow Exercises Level 3
- Date Produced: January 2024
- Expiry Date: January 2026
Disclaimer
Not all exercises are suitable for everyone, and while every precaution was taken in selecting these exercises, they do not come without risks. If you have any concerns regarding injury, or whether or not you should partake in the exercises, then you should consult your General Practitioner (GP) or Physiotherapist prior to commencing any exercises shown here.
It is quite normal to feel some discomfort following exercise, but it is important that this discomfort eases within 2 hours of finishing the exercise and doesn’t have an overall negative effect on your symptoms.
The exercise plans shown here are designed to be used as a guide and a point of reference; they are not exhaustive and can be modified and progressed under the supervision of your physiotherapist.
Instructions
- Aim to do the exercise plan 3 to 4 times per week, with at least 1 day off in between to allow for recovery.
- The number of repetitions is a guide and can be increased or decreased according to pain levels. If the exercise causes pain that lasts for more than 2 hours after finishing the exercise, then decrease the repetitions.
- Complete each exercise slowly and in a controlled manner; you should take your time and not rush. Take 30 seconds rest in between each set.
Contact the Physio department if you find the exercises are making your pain worse overall.
Contact Information
Leigh Health Centre
Telephone: 0300 707 1597
Email: wwl-tr.leighphysio@nhs.net
Platt Bridge Health Centre
Telephone: 0300 707 1772
wwl-tr.mskphysio-bostonhouse@nhs.net
Wigan Health Centre, Boston House
Telephone: 0300 707 1113
Email: wwl-tr.mskphysio-bostonhouse@nhs.net
Therapy Department- Wrightington Hospital
Telephone: 01257 256305
Email: wwl-tr.therapyadmin@nhs.net
Elbow Level 3 – Exercises 1 to 5
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Ideally use a kettlebell if you have access to one, but if not, a bag containing some water bottles can do the job just fine. Start with the weight between your knees and using a thrust action from your hips swing the weight forwards. A good height to swing the weight to is the height of your head. Add speed to the swing with every swing. Lower the weight and relax back to the starting position; don't slow down the speed with your hands. Repeat 10 times. Sets 3. |
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Stand tall or sit in a chair. Hold weights at shoulder height with your elbows pointing to the sides. If you don’t have any dumbbells, then bottles of water can be used instead. Press the weights up to straight arms. Return to the starting position in a controlled manner. Note:
Repeat 10 times. Sets 3. |
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On your knees, fall forwards landing on your hands and softening the landing by bending your elbows and lowering your chest to the floor. Lift yourself back into a kneeling position and repeat. Repeat 10 times. Sets 3.
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Start on your hands and toes, with your body in a straight line. Lower yourself down onto your elbows trying to keep your back as straight as possible. Push yourself back up onto your hands. Repeat 10 times. Sets 3. |
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On your hands and knees, hands slightly wider than shoulders. Buttocks and trunk active, body in a straight line. In a controlled manner, lower your chest close to the floor. Push back up. NB: If you can manage, you can do this in the full press up position, rather than on your knees. As shown in the 2nd photo. Repeat 10 times. Sets 3. |
