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Supine Banded Elbow Mobilization With Movement, Fist Clench

IntermediateMobilityTier T2

You lie on your back with a wide flat band wrapped round your forearm just below the elbow and round a post. The band pulls sideways on the forearm while you clench and relax your fist.

Targets: Elbow

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

resistance_bands

Home Options

  • resistance band

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Wrap one end of a wide flat band once round your right forearm just below the crease of the elbow and the other end round a fixed post out to your right.
  • Lie on your back with your right arm flat on the floor beside your body, palm down, so the band pulls straight out to the side at a right angle to your arm.
  1. A man lying on his back with his right arm flat on the floor, a wide band round the forearm running taut to a post at the side, and the right hand open on the floor.

    Step 1 of 3

    Lie on your back with your right arm flat on the floor beside you, palm down, and a wide band wrapped round your forearm just below the elbow crease, pulling sideways. Let your hand rest open.

  2. The same man in the same position with the band still taut to the post and the right hand now closed in a fist.

    Step 2 of 3

    Keep the band pulling sideways and your whole arm flat on the floor, and close your right hand into a fist.

  3. A man lying on his back with his right arm flat on the floor, a wide band round the forearm running taut to a post at the side, and the right hand open on the floor.

    Step 3 of 3

    Lie on your back with your right arm flat on the floor beside you, palm down, and a wide band wrapped round your forearm just below the elbow crease, pulling sideways. Let your hand rest open.

Safety Information

This technique may not suit a person's elbow and should be dropped if there is no clear relief. See a doctor or other rehabilitation professional if the elbow cannot fully straighten, gets stuck, pops or clicks painfully, or neck pain. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.