Elbow - Extension
Gently extend your elbow to stretch the triceps and improve flexibility. This simple bodyweight movement helps release tension in the upper arm.
Description
A movement that increases the angle between the ulna and the humerus, extending the elbow joint.
How to Do Elbow - Extension
- 1Setup
Stand or sit tall with a neutral spine, allowing your arm to hang relaxed by your side or bent at 90 degrees in front of you.
- 2Setup
Ensure your shoulder is relaxed and down, not shrugging towards your ear.
- 3
Slowly straighten your elbow, extending your arm forward or out to the side until it is fully straight, feeling a gentle stretch in the back of your upper arm.
- 4
Hold this fully extended position, maintaining a comfortable, mild tension in the triceps muscle.
- 5
Breathe deeply and consistently throughout the hold for the prescribed duration.
- 6
Gently release the stretch by bending your elbow and returning your arm to the starting position.
Tips
- Focus on a smooth, controlled extension without using momentum or bouncing, which can lead to injury.
- Coordinate your breath by exhaling as you extend your arm and deepening the stretch, then maintaining steady breaths.
- If you struggle to feel a stretch, you can use your opposite hand to gently press the back of your extended hand or forearm to increase the range of motion slightly.
- Keep your shoulder blade pulled down and back to maximize the isolation of the triceps stretch and prevent shoulder tension.
Common Mistakes
- ×Forcing the elbow extension beyond a comfortable range can strain the joint; instead, extend only to the point of mild, tolerable tension.
- ×Shrugging the shoulder during the stretch diminishes the focus on the triceps; keep your shoulder relaxed and away from your ear.
- ×Holding your breath while stretching can increase muscle tension; remember to breathe slowly and deeply to promote relaxation and flexibility.
Variations
Barbell Lying extension
Sculpt powerful triceps with the barbell lying extension. This effective isolation exercise strengthens your upper arms by extending the elbows against
Elbow - Flexion
Improve elbow joint flexibility and range of motion with this simple bodyweight elbow flexion stretch.
Elbow Extensor Anconeus Stretch
Effectively stretch your anconeus, a small elbow extensor muscle, to improve flexibility and reduce tension in your upper arm. Enhance elbow health.
Related Exercises
Arms Stretch On A Support
Lengthen and relax your arm and upper body muscles with this gentle stretch using a stable support. Improve flexibility and reduce tension safely.
Extension Of Arms In Vertical Stretch
Improve flexibility in your shoulders and triceps with this simple vertical arm extension stretch. Enhance range of motion and reduce tension.
Elbow Flexor Stretch
Stretch your elbow flexors and improve arm flexibility with this simple, effective bodyweight stretch. Enhance range of motion and reduce muscle tension.
Elbow Extension And Supination - Pronation Forearm Stretch
Improve forearm flexibility and elbow joint mobility with the Elbow Extension and Supination-Pronation Forearm Stretch.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
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