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ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Elbows Back

BeginnerMobilityTier T1

Stand tall and place your hands on your lower back with the fingers pointing down. Gently pull your elbows back, aiming to bring them together. Hold briefly, then release your hands down.

Targets: Shoulder

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

none

Home Options

  • bodyweight

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand tall.
  • Place your hands on your lower back with your fingers pointing down.
  1. She stands tall and square, feet planted hip-width, arms relaxed at her sides before placing the hands.

    Step 1 of 5

    Stand tall before placing the hands.

  2. Her hands are placed on her lower back with the fingers pointing downward, the elbows flared out to the sides and her trunk still tall.

    Step 2 of 5

    Place your hands on your lower back with your fingers pointing down.

  3. Her elbows are drawn back toward each other behind her, the shoulder blades closing while her hands stay on her lower back and her chest opens.

    Step 3 of 5

    Gently pull your elbows back, aiming to touch them together.

  4. She has eased the draw and released her hands back to her sides, the elbows relaxed and the trunk still upright.

    Step 4 of 5

    Hold the position briefly, then release the hands down.

  5. She stands tall and square, feet planted hip-width, arms relaxed at her sides before placing the hands.

    Step 5 of 5

    Stand tall before placing the hands.

Safety Information

The elbows point out to the sides and are gently pulled back aiming to touch them together. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the elbow draw gentle and avoid a forced pinch or cranked chest. 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.