ClapMove · clapmove.com
Exercise handout — move better, feel better.
Supine Elbow Flexion Extension
Bend and straighten your elbow while lying down. Gravity is eliminated, making this ideal for early rehabilitation.
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
- bed or couch
No equipment? Try: Bed
Dosage
2
Sets
12
Reps / Time
30 sec
Rest
2 down / 2 up
Tempo
Step-by-Step Guide
Set up
- Lie on your back on a mat or bed
- Point upper arm straight up toward ceiling
- Keep elbow pointed up throughout
No image for this step. Follow the written instruction.
Step 1 of 5
Slowly bend your elbow
No image for this step. Follow the written instruction.
Step 2 of 5
Lower your hand toward your forehead
No image for this step. Follow the written instruction.
Step 3 of 5
Pause briefly
No image for this step. Follow the written instruction.
Step 4 of 5
Straighten your elbow
No image for this step. Follow the written instruction.
Step 5 of 5
Reach toward the ceiling
Breathing
- Exhale as you bend
- Inhale as you straighten
Form Cues
- Keep upper arm still
- Move only at the elbow
- Control the movement
- Breathe normally
Common Mistakes to Avoid
- Upper arm moving
- Dropping the arm
- Moving too fast
- Not going through full range
Safety Information
Very safe exercise for early rehab. No resistance involved.
Progressions
Hold a light weight
Regressions
Use other hand to assist movement
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.