The Best Exercises to Ease Arthritic Elbows
An orthopaedic surgeon explains the gentle movements, stretches and grip work that keep a stiff, arthritic elbow moving — and help you stay off the operating table.
By Dr. Christian Veillette, as told for patients and families
The elbow is a joint most people never think about until it stops working properly. Then, almost overnight, it becomes impossible to ignore — you can’t straighten your arm to carry a bag, you can’t turn your palm up to accept change, and you certainly can’t reach the back of your head to comb your hair. As an orthopaedic surgeon, I see many patients who assume that because the elbow hurts, the safest thing is to keep it still. As with every arthritic joint, that instinct is understandable, and it is wrong.
Elbow osteoarthritis is often described as “wear and tear,” but that phrase is misleading. Previous trauma, fracture dislocations, heavy manual labor, and articular biology all contribute. A resting joint does not heal — it stiffens, the forearm muscles waste, and the arm becomes weaker and more painful. Crucially, the degree of arthritis on an X-ray often correlates poorly with functional disability. Some individuals with dramatic osteophytes on imaging have minimal symptoms. Treatment is guided by functional impact, not by the film.
Gentle, consistent exercise is one of the most effective non-surgical treatments available. Movement circulates the synovial fluid that nourishes articular cartilage, strengthening the muscular sleeve protects the joint, and regular stretching preserves the functional arc (30° to 130° of flexion, 50° of pronation and supination) that daily life depends upon.
The elbow has a particular mechanical design: it bends and straightens (ulnohumeral flexion and extension), and it rotates the forearm so the palm faces up or down (radiocapitellar and proximal radioulnar pronation and supination). Arthritis can restrict either arc, and the motion people miss most is the final 15 to 20 degrees of straightening — terminal extension. This routine protects all four motions.
Functional Motion Target: Biomechanical studies confirm that a functional arc of 30° to 130° of flexion-extension and 50° of pronation-supination accommodates 90% of daily living tasks. Preserving this functional window is the core goal of joint preservation exercise.
Your Routine at a Glance
Consistent, low-load motion preserves synovial cartilage nutrition without joint overloading.
Mobility & Stretches
Daily (several short bouts)
Strengthening Frequency
3 days / week (non-consecutive)
Target Sets & Reps
3 sets of 10 reps (light weight)
Timeline to Result
4 to 6 weeks for reduced stiffness
Before You Start: Essential Elbow Precautions
- Work within a comfortable range: Mild discomfort when stretching a stiff capsule is expected; sharp pain or pain lingering for hours means ease off.
- Warm up before moving: A warm shower or gently bending and straightening the arm 20 times loosens the joint. Ice for 15 minutes afterwards if sore.
- Never force terminal extension: Forcing a hard bony end-feel provokes osteophyte impingement and reactive synovitis. Gently coax the stretch.
- Watch for ulnar nerve pins and needles: Stop if you notice new tingling or numbness in your ring and little fingers, as the ulnar nerve passes directly adjacent to the arthritic joint.
7 Exercises for Arthritic Elbows
Active Elbow Bends (Flexion)
- Stand or sit tall with your arm relaxed at your side.
- Slowly bend the elbow, bringing your hand up towards your shoulder as far as is comfortable.
- Hold for 2 to 3 seconds, then lower the hand fully back down. Move smoothly, without jerky momentum.
Active Elbow Straightening (Extension)
- Rest your upper arm on a table with a folded towel under the distal humerus, your forearm sliding out in front of you.
- Slowly straighten the elbow as far as it will comfortably go, pause, then relax back to a bend.
- Repeat 10 times. Never force or slam the joint into the end of range.
Forearm Turns (Supination and Pronation)
- Tuck your elbow into your side and bend it to 90 degrees, forearm pointing straight forward.
- Slowly rotate your forearm so the palm faces up (supination), hold briefly, then turn it so the palm faces down (pronation).
- Keep the elbow glued to your side throughout so rotation occurs strictly at the forearm, not by swinging the shoulder.
Isometric Elbow Holds
- Bend the sore elbow to 90 degrees, tucked at your side, palm up.
- For the biceps, place your opposite hand under the forearm and press upward while resisting for 5 seconds. For the triceps, place your opposite hand on top and press downward.
- Use about 50 per cent effort — solid muscle activation with zero joint movement and no sharp pain.
Grip Strengthening
- Hold a soft rubber ball, rolled pair of socks, or therapy putty in the sore hand.
- Squeeze slowly and firmly, hold for 5 seconds, then release fully.
- Perform 10 to 15 comfortable repetitions. Keep the wrist in a neutral, straight position.
Wrist Curls (Palm Up and Palm Down)
- Rest your forearm on a table with the hand hanging over the edge, holding a light 1-lb weight or soup can.
- Palm up, curl the wrist upward slowly, then lower under control.
- Turn the palm down and repeat, lifting the back of the hand upward. Keep the forearm still.
Assisted Biceps and Triceps Band Strengthening
- Stand on one end of a light resistance band, holding the other in the sore hand. Keeping your elbow pinned, curl up against the band, then lower slowly.
- To work the triceps, anchor the band overhead and push downward, extending the elbow against resistance, then return slowly.
- The slow return eccentric phase matters just as much — do not let the band snap back.
3 Targeted Stretches
Elbow Flexion Stretch
- Bend the sore elbow as far as it will comfortably go, bringing the hand towards your shoulder.
- With the other hand, grasp around the forearm and apply gentle, steady overpressure to bend it slightly further.
- Hold for 15 to 20 seconds at an easy stretch — never sharp — then release slowly.
Elbow Extension Stretch
- Rest the back of your wrist and forearm on a table with the elbow extending straight in front of you.
- Use the opposite hand to apply gentle downward pressure above the joint line, easing the elbow into a fuller straighten.
- Hold for 20 seconds while breathing normally. Never bounce or push into bone-on-bone pain.
Forearm and Wrist Balancing Stretch
- Straighten the sore arm out in front of you, palm down. Gently bend the wrist downward with the other hand.
- Turn the palm up and gently stretch the wrist backward into extension.
- Hold each direction for 20 seconds at an easy stretch.
Severe Bone Spurs or Total Elbow Arthritis?
Learn how arthroscopic contracture release and total elbow arthroplasty (TEA) restore motion and eliminate refractory pain.
When to See an Orthopaedic Specialist
Exercise helps most arthritic elbows, but not every problem is simple osteoarthritis. See an orthopaedic surgeon promptly if the joint abruptly catches or locks in place (indicating loose osteochondral fragments or bone spurs requiring removal); if you are progressively losing motion despite diligent therapy; if pain wakes you repeatedly at night; or if you develop numbness or tingling in the ring and little fingers (ulnar neuropathy). For advanced arthritis, minimally invasive arthroscopic debridement (capsular release and osteophyte excision) or linked total elbow arthroplasty provide outstanding functional restoration.
Dr. Christian Veillette MD, MSc, FRCSC is Division Head of Orthopaedic Surgery at University Health Network (UHN), Associate Professor in the Department of Surgery at the University of Toronto, and an orthopaedic surgeon at the Sprott Department of Surgery and Schroeder Arthritis Institute, Toronto Western Hospital.
Medical Disclaimer: This article is general educational information and not a substitute for individual medical advice. Speak with your doctor or physiotherapist before starting a new exercise program.