Elbow - Flexion

Improve elbow joint flexibility and range of motion with this simple bodyweight elbow flexion stretch.

BeginnerUpper Arms Body weight

Movement: Isolation
Force: Static
Per set: 30s
Rest: 10s

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Variations of Elbow - Flexion

Isolation

Elbow - Extension

Upper Arms · Body weight

Beginner

Isolation

Elbow Flexor Stretch

Upper Arms · Body weight

Beginner

Description

Elbow flexion is a simple exercise that helps in increasing the flexibility and strength of the elbow joint and muscles. It involves bending the arm at the elbow and bringing the hand towards the shoulder.

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How to do Elbow - Flexion

01
Setup
Stand or sit tall with good posture, allowing your arms to hang relaxed at your sides.
02
Setup
Keep your shoulders relaxed and your upper arm still, positioning your palm to face your body or up.
03
Slowly bend one elbow, bringing your hand towards your shoulder as far as comfortably possible without pain.
04
Hold this fully flexed position for the prescribed duration, feeling a gentle stretch in the biceps and forearm.
05
Gently release the stretch by extending your arm back to the starting position.

Tips

Focus on controlled, slow movement, avoiding any jerky motions to prevent injury.
Keep your shoulder stable and avoid shrugging it up, ensuring the movement originates solely from the elbow joint.
Breathe deeply and consistently throughout the stretch to help relax the muscles and improve flexibility.
You can gently assist the stretch with your other hand by applying light pressure to the forearm if more range is desired, but never force it.

Common mistakes

Forcing the stretch beyond a comfortable range can cause strain, so only move as far as you can without pain.
Allowing the shoulder to shrug or the upper arm to move excessively takes tension away from the elbow, so keep the upper arm still and shoulder relaxed.
Holding your breath while stretching can increase muscle tension, so remember to breathe deeply and steadily throughout the hold.

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Questions

Is Elbow - Flexion good for beginners?

Elbow - Flexion is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Elbow - Flexion?

You need Body weight to perform Elbow - Flexion. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Elbow - Flexion?

Focus on controlled, slow movement, avoiding any jerky motions to prevent injury. Keep your shoulder stable and avoid shrugging it up, ensuring the movement originates solely from the elbow joint. Breathe deeply and consistently throughout the stretch to help relax the muscles and improve flexibility. You can gently assist the stretch with your other hand by applying light pressure to the forearm if more range is desired, but never force it.

What are common mistakes when doing Elbow - Flexion?

Forcing the stretch beyond a comfortable range can cause strain, so only move as far as you can without pain. Allowing the shoulder to shrug or the upper arm to move excessively takes tension away from the elbow, so keep the upper arm still and shoulder relaxed. Holding your breath while stretching can increase muscle tension, so remember to breathe deeply and steadily throughout the hold.