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Five effective elbow exercises Aussie seniors can do at home

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Five effective elbow exercises Aussie seniors can do at home
02 JulHow-to advice

Your elbows play a crucial role in daily activities such as lifting, picking up, and carrying objects. As you age, maintaining elbow strength and flexibility is essential for preventing stiffness, reducing discomfort, and improving overall arm function.

Since some muscles that control the elbow also connect to your wrist and shoulder, it’s beneficial to include movements that support these nearby joints. Strengthening and stretching all three areas together can enhance coordination and reduce strain on your arms.

By practising these at-home elbow exercises, you can improve mobility, maintain independence, and reduce the risk of joint pain.

Benefits of Elbow Exercises

  • Improves Flexibility & Range of Motion – Helps reduce stiffness and keeps your elbows mobile.
  • Reduces Pain & Stiffness – Gentle movement helps alleviate tightness caused by inactivity and increase circulation to the area. 
  • Strengthens Arm Muscles – Supports the function of your forearms, wrists, and hands.
  • Enhances Grip Strength – Many elbow movements also engage your hands, improving grip and dexterity.
  • Promotes Independence – Strengthening your elbows makes daily tasks like lifting groceries, opening jars, and carrying objects easier.

5 Effective Elbow Exercises



*** DOWNLOAD A PDF COPY OF THESE 5 EXERCISES HERE ***


Safety Tips for Elbow Exercises


    

  • Move Slowly & Smoothly: Avoid quick or forceful motions that could strain your elbows.
    • 

  • Stop if You Feel Pain: Mild discomfort is okay, but intense sharp pain is a sign to stop.
    • 

  • Maintain Good Posture: Keep your shoulders and wrists relaxed while performing exercises.
    • 

  • Breathe Consistently: Inhale and exhale steadily to promote relaxation and control.
    • 

  • Modify if Needed: Reduce the range of motion or support your arm if necessary.
    • 



Maintaining elbow strength and flexibility is essential for performing everyday activities with ease. 


By incorporating these simple, limited equipment, at-home exercises into your routine, you can reduce stiffness, enhance mobility, and support overall arm function. For a well-rounded approach, check out our other articles:



As always, listen to your body and consult a TPC physiotherapist if you experience persistent pain or discomfort. Call us on 1300 797 793 or email [email protected]. 


 


Article written by Ella Le Hanie, TPC physiotherapist


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The Physio Co helps Aussie seniors to move more, with confidence! How can we help you (or your elderly Mum or Dad?) Contact us today on 1300 797 793 and speak with Nancy, Julia and Jess from the TPC Client Care team to discuss your situation. If they’re busy on other calls, leave a message and someone from the team will call you back for a chat!  Alternatively you can email us via [email protected]



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