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Elbow Bursitis (Olecranon) Starter Exercise Guide
A short starting program — 5 exercises drawn from the full 25-exercise program. These are the movements most people begin with.
Before you begin. This is general guidance, not a personal prescription. If your surgeon or therapist has given you a different program or different limits, follow theirs.
1. Elbow Range of Motion
What it helps: Keeps the elbow and forearm moving through their full range — preserving the bend, straighten, and rotation you use for everyday tasks.
How often: 2–3 sets of 10 each, daily.
- Bend the elbow to bring your hand toward your shoulder, then slowly straighten it all the way.
- With the elbow tucked at your side and bent 90°, turn your palm up, then down.
- Move smoothly through comfortable range; don't force the ends.
Tip: Keep the upper arm still — the movement is at the elbow and forearm.
2. Posture Training
What it helps: Trains a neutral, balanced spine for sitting, standing, and lifting — good posture takes strain off the back all day long.
How often: throughout the day.
- Sit or stand tall, stacking ears over shoulders over hips.
- Gently draw your shoulder blades down and back.
- Hold a tall, relaxed neutral position; reset whenever you slouch.
Tip: Set reminders to check your posture during the day.
3. Walking Program
What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.
How often: throughout the day.
- Take short walks at a comfortable pace.
- Increase your distance gradually as you feel able.
Tip: Use your assistive device as directed.
4. Grip Strengthening
What it helps: Builds the grip and forearm strength behind almost every hand task — and supports the tendons at the elbow that grip relies on.
How often: 2–3 sets of 10–15, most days.
- Hold a soft ball or therapy putty in your hand.
- Squeeze firmly and hold a few seconds, then relax fully.
- Work through comfortable effort; stop short of sharp pain.
Tip: Full squeeze, full relax — both matter.
5. Biceps Curls (Upper Body)
What it helps: Builds the arm strength you rely on for lifting and carrying — and for managing crutches or a walker.
How often: 2-3 sets of 5-10, daily.
- Sit tall or stand with your elbow close to your side.
- Bend your elbow, bringing your hand toward your shoulder.
- Lower slowly with control.
Tip: A light weight or a can of soup works well. Keep your wrist straight.
See the complete 25-exercise program, phase by phase.
About Elbow Bursitis (Olecranon)
What the condition is, how it's usually managed, and what to expect — read the Elbow Bursitis (Olecranon) guide.
Recovery reading
Browse all exercise guides · Condition guides · Recovery education library
These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.