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Exercise handout — move better, feel better.
Elbow Bend and Straighten
Simple active range of motion exercise for the elbow. Gently move your elbow through its full range to maintain or improve mobility.
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
15
Reps / Time
30 sec
Rest
2 up / 2 down
Tempo
Step-by-Step Guide
Set up
- Sit or stand comfortably
- Let your arm hang relaxed at your side
- Keep your shoulder relaxed
Step 1 of 5
Slowly bend your elbow all the way up
Step 2 of 5
Bring your hand toward your shoulder
Step 3 of 5
Hold for 1 second
Step 4 of 5
Slowly straighten your elbow completely
Step 5 of 5
Hold for 1 second
Breathing
- Breathe normally throughout
- Don't hold your breath
Form Cues
- Move smoothly
- Keep shoulder relaxed
- Don't force the movement
- Breathe normally
Common Mistakes to Avoid
- Moving too fast
- Shrugging the shoulder
- Forcing through pain
- Not going through full range
Safety Information
Stop if you feel sharp pain. Mild discomfort (0-3/10) is acceptable.
Progressions
Hold a light weight while moving
Regressions
Reduce range of motion if painful
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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.