Wrist and Elbow Recovery Exercises: Reduce Pain and Improve Function

Why do Wrist and Elbow Recovery Exercises if the Pain Just Comes from One Spot?

Your wrist and elbow are very closely connected, so weakness or injury in one can lead to pain in the other. For example, the median nerve responsible for carpal tunnel pain runs through the elbow as well, so the pain may radiate there and impact function. 

The forearm muscles help control movement in both of these joints - so by strengthening them, you’re hitting two birds with one stone. 

What You’ll Need for This Recovery Routine

To complete these exercises, you will need a resistance band, a wrist roller, a small dumbbell, and a weighted disk or bean bag. You’ll also need to be near a chair and a table, as some of the exercises in this list require a resting surface for your forearm or are best done seated.

The Best Elbow and Wrist Recovery Exercises

The ideal routine consists of exercises that challenge the strength and mobility of your elbow and wrist without causing further damage.

Banded Wrist Extension 

1. Sit down and loop your resistance band around the bottom of your foot, and grip it with the hand to be exercised. 
2. Place the forearm of the arm to be exercised flat against the top of your thigh, with the palm facing downward and the wrist hanging off your knee. 
3. Secure your forearm in place by pressing it with your free hand
4. While gripping the resistance band, extend your wrist as far as is comfortable - bringing the top of your hand closer to the top of your forearm. 
5. Briefly pause at the top of the motion before slowly returning your wrist to the starting position. 
6. Perform both the upward and downward motions in a controlled fashion. 
7. Complete three sets of 8 reps or as advised by your clinician.

Banded Wrist Flexion

1. Sit down with your forearm placed on a table, the arm of a chair, or your leg. Your elbow should be bent at 90 degrees, and your palm facing up.
2. Start with your palm aligned with your forearm, then slowly bend your wrist and lower your hand as far as you comfortably can.
3. Slowly bend your wrist in the other direction, lifting your hand as comfortably as possible. 
4. Complete three sets of 8 reps or as advised by your clinician.

Catch and Release

1. Stand near a chair or bench.
2. Bend forward at the waist and protect your back by supporting the weight of your upper body with the arm not being exercised.
3. From this position, slightly toss your disk or bag in the air by pulling your shoulder blade back and bringing your elbow up toward your ribs. 
4. Quickly snatch the bag out of the air before it falls to the ground. 
5. Complete three sets of 8 reps or as advised by your clinician.

Wrist Roller Extensions

1. To complete this exercise, you will need an elastic band and a plastic or wooden dowel.
2. Wrap a small portion of the band around the dowel, securing it in place so it doesn’t slip off. Step on the free end of the band to secure it in place, too.
3. With the dowel held out in front of the body, alternately roll the dowel in each hand. Each roll of the dowel increases the tension in the band and the resistance applied to your movements.
4. Once you have completed the upward repetitions, roll the band back out. Perform 15 upward and 15 downward repetitions.
5. Complete three sets of 8 reps or as advised by your clinician.

Eccentric Wrist Extension

1. Sit with the forearm of your affected arm resting on your thigh, with the palm facing down and the hand hanging off the knee.
2. Grip a light dumbbell in that hand. 
3. Using your opposite hand, gently lift the affected hand, bending the wrist upward as far as is comfortable.
4. Brace your hand and forearm muscles, then let your affected hand go.
5. Slowly lower your affected hand as far as you comfortably can.
6. Complete three sets of 8 reps or as advised by your clinician.

Banded Triceps Extension

1. You can anchor a resistance band to your chest with your free hand or attach it to a stable anchor point above your head.
2. Take a neutral grip over the band. 
3. Slowly pull the band downwards by flexing your biceps, and keep going until your elbows almost lock. However, do not lock your elbows completely to maintain the tension in your triceps.
4. Your shoulder blades should not tilt forward.
5. Return it to the starting position.
6. Perform all movements in a controlled manner.
7. Repeat for 8-12 reps.

Bicep Curls

1. Sit on a chair or workout bench holding dumbbells appropriate to your ability (e.g., ones you can lift for ten reps while maintaining good form).
2. Keep your shoulders relaxed and upper arms stable. Your palms should point upwards, and your wrist should stay locked in a neutral position throughout the movement.
3. Engage your biceps and bend your elbows, bringing the dumbbells to your shoulders.
4. Bring the dumbbells back down. 
5. Perform this exercise with slow, controlled movements.
6. Repeat 10 times in 3 sets.

Wrist and Elbow Safety Tips

Remember, if an exercise is painful to do, take a break, notify your clinician, or make some modifications. You can lower your rep count, reduce your resistance, wear a brace for extra support, or slightly decrease your flexion range.

Support Your Recovery

EpiTrain Elbow Support

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Elbow and wrist supports are a great way to relieve pain and support movement during these exercises and beyond. The compression knit fabric and viscoelastic pads of the ManuTrain Wrist Support and EpiTrain Elbow Support will massage tense and painful areas, stimulate the muscles, and boost circulation to injured tissues.