Ulnar Collateral Ligament Injury of the Elbow Exercises

Your healthcare provider may recommend exercises to help you heal. Talk to your healthcare provider or physical therapist about which exercises will best help you and how to do them correctly and safely.

You may do the stretching exercises right away. You may do the strengthening exercises when stretching is nearly painless.

Stretching exercises

• Wrist active range of motion, flexion and extension: Bend the wrist of your injured arm forward and back as far as you can. Do 2 sets of 15.
• Wrist stretch: Press the back of the hand on your injured side with your other hand to help bend your wrist. Hold for 15 seconds. Next, stretch the hand back by pressing the fingers in a backward direction. Hold for 15 seconds. Keep the arm on your injured side straight during this exercise. Do 3 sets.
• Forearm pronation and supination: Bend the elbow of your injured arm 90 degrees, keeping your elbow at your side. Turn your palm up and hold for 5 seconds. Then slowly turn your palm down and hold for 5 seconds. Make sure you keep your elbow at your side and bent 90 degrees while you do the exercise. Do 2 sets of 10.
• Sleeper stretch: Lie on your injured side with your hips and knees flexed and your arm straight out in front of you. Bend the elbow on your injured side to a right angle so that your fingers are pointing toward the ceiling. Then use your other hand to gently push your arm down toward the floor. Keep your shoulder blades lightly squeezed together as you do this exercise. Hold the stretch for 30 seconds. Repeat 3 times.

Strengthening exercises

• Shoulder flexion: Stand with your arms hanging down at your sides. Keep your arms straight and lift them in front of you and up over your head as far as you can reach. Hold this position for 5 seconds and then bring your arms back down in front of you and to your sides. Do 3 sets of 10.
• Mid-trap exercise: Lie on your stomach on a firm surface and place a folded pillow underneath your chest. Place your arms out straight to your sides with your elbows straight and thumbs toward the ceiling. Slowly raise your arms toward the ceiling as you squeeze your shoulder blades together. Lower slowly. Do 2 sets of 15. As the exercise gets easier to do, hold soup cans or small weights in your hands.
• Wrist flexion: Hold a can or hammer handle in your hand with your palm facing up. Bend your wrist upward. Slowly lower the weight and return to the starting position. Do 2 sets of 10. Increase the weight you use when this exercise is easy to do.
• Wrist flexion with ulnar deviation: Hold a can or hammer handle with your palm facing up. Bend your wrist upward and toward the pinky side of your hand. Slowly return to the starting position. Do 3 sets of 10. Increase the weight you use when this exercise is easy to do.
• Grip strengthening: Squeeze a soft rubber ball and hold the squeeze for 3 seconds. Do 3 sets of 10.
• Forearm pronation and supination strengthening: Hold a soup can or hammer handle in your hand and bend your elbow 90 degrees. Slowly turn your hand so your palm is up and then down. Do 2 sets of 10.
• Resisted elbow flexion and extension: Hold a can of soup with your palm up. Slowly bend your elbow so that your hand is coming toward your shoulder. Then lower it slowly so your arm is completely straight. Do 3 sets of 10. Increase the weight you use when this exercise is easy to do.