Easy exercises to improve elbow flexibility at home
What's the story
Maintaining elbow flexibility is essential for performing daily tasks with ease. Regular exercise can help keep your joints healthy and flexible, reducing the risk of injury. Here are five effective exercises that can improve elbow flexibility. They are simple and can be performed at home without any special equipment.
Tip 1
Wrist flexor stretch
The wrist flexor stretch targets the muscles on the underside of your forearm. To do this exercise, extend one arm in front of you with your palm facing up. Use your other hand to gently pull back on the fingers until you feel a stretch along the forearm. Hold this position for about 15 to 30 seconds before switching arms.
Tip 2
Triceps stretch
The triceps stretch helps loosen the muscles at the back of your upper arm. Raise one arm overhead and bend it at the elbow, so that your hand touches the opposite shoulder blade. Use your other hand to gently push down on the bent elbow until you feel a stretch along your triceps area. Hold for 15 to 30 seconds before repeating on the other side.
Tip 3
Bicep stretch
A bicep stretch helps loosen up the muscles at the front of your upper arm. Stand with feet shoulder-width apart and extend one arm straight out in front of you with palm facing downwards. Using your other hand, gently pull back on extended fingers until you feel a stretch in your bicep area. Hold for 15 to 30 seconds before switching arms.
Tip 4
Elbow flexion extension exercise
This exercise improves both flexion and extension movements of the elbow joint. Start by standing or sitting comfortably with both arms at your sides. Slowly bend one elbow so that your hand moves towards your shoulder, then straighten it back out again without locking at any point during movement. Repeat this motion several times before switching to the other arm.
Tip 5
Forearm pronation and supination exercise
Forearm pronation and supination exercises enhance rotational movement capabilities in the elbows. Start by holding an object like a small weight or rolled towel tightly between both hands. Rotate wrists inwardly, then outwardly, repeatedly. This improves rotational flexibility over time. Practicing regularly ensures better overall joint health and function.