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Exercise handout — move better, feel better.
Wall-Assisted Elbow Extension
Use a wall to help straighten a stiff elbow. Gentle stretch to regain full extension after injury or immobilization.
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
Home Options
- wall
Dosage
3
Sets
30 sec
Reps / Time
20 sec
Rest
hold 20-30 seconds
Tempo
Step-by-Step Guide
Set up
- Stand arm's length from a wall
- Place palm flat on the wall at shoulder height
- Fingers pointing up
No image for this step. Follow the written instruction.
Step 1 of 5
Keep your palm flat on the wall
No image for this step. Follow the written instruction.
Step 2 of 5
Slowly lean your body toward the wall
No image for this step. Follow the written instruction.
Step 3 of 5
Let gravity help straighten your elbow
No image for this step. Follow the written instruction.
Step 4 of 5
Hold when you feel a gentle stretch
No image for this step. Follow the written instruction.
Step 5 of 5
Lean back to release
Breathing
- Breathe slowly and deeply
- Exhale as you lean in
Form Cues
- Don't force into hyperextension
- Keep stretch comfortable
- Let gravity do the work
- Maintain soft tension
Common Mistakes to Avoid
- Pushing too hard
- Hyperextending the elbow
- Holding breath
- Shoulder hiking up
Safety Information
Do not force into hyperextension. Stop if sharp pain at front of elbow.
Progressions
Stand closer for more stretch, or add gentle overpressure
Regressions
Stand further from wall for less stretch
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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.