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Exercise handout — move better, feel better.
Table Slide Elbow Flexion
Use a table to assist elbow bending. The table takes weight off the arm, making this gentle for sore or stiff elbows.
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
Home Options
- table or counter
No equipment? Try: Smooth countertop
Dosage
2
Sets
12
Reps / Time
30 sec
Rest
3 in / 3 out
Tempo
Step-by-Step Guide
Set up
- Sit at a table or desk
- Place your forearm flat on the surface
- Put a towel under your arm if needed for smoothness
No image for this step. Follow the written instruction.
Step 1 of 5
Slide your hand toward your body
No image for this step. Follow the written instruction.
Step 2 of 5
Bend your elbow as far as comfortable
No image for this step. Follow the written instruction.
Step 3 of 5
Hold for 1 second
No image for this step. Follow the written instruction.
Step 4 of 5
Slide your hand away from your body
No image for this step. Follow the written instruction.
Step 5 of 5
Straighten your elbow completely
Breathing
- Breathe normally
- Exhale as you bend
Form Cues
- Let the table support your arm
- Move smoothly
- Don't force the bend
- Keep your shoulder relaxed
Common Mistakes to Avoid
- Lifting arm off table
- Forcing through pain
- Moving too fast
- Shrugging shoulder
Safety Information
This is a very safe exercise. Stop only if sharp pain.
Progressions
Progress to unsupported elbow flexion
Regressions
Use a towel for smoother sliding
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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.