How to do it
No equipment needed - just a bit of space.
Sit at a table with your upper arm resting on the table and your forearm and hand free to move over the edge, palm facing up. If that is awkward, rest the arm on a pillow on your lap.
- Slowly bend your elbow, bringing your hand up towards your shoulder as far as it comfortably goes.
- Pause for a moment at the end of the movement.
- Slowly straighten the elbow as far as it comfortably goes.
- Let the arm relax at each end rather than pushing hard against the stiffness.
Form cues
- Move only into a gentle stretch feeling, never into sharp pain.
- The bending and straightening are slow and smooth.
- Keep the rest of your arm and shoulder relaxed.
Common mistakes
- Forcing into a hard stretch, or letting someone crank the elbow for you.
- Hanging a weight from the hand to force the elbow straight.
- Skipping days and then doing a lot in one go.
Safety: Stop and message your physio if the elbow becomes hot or swollen, feels like it is blocking, or gets noticeably stiffer over a few days.