Supine elbow stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Supine elbow stretch )

View Report

–

Name of exercise  Stretch elbow ext palm up
Other names of exercise Supine elbow stretch
Description of exercise The Supine elbow stretch is a simple yet effective exercise that helps to improve flexibility and range of motion in the elbows. To perform this stretch, lie on your back with your arms extended straight above your head. Slowly bend your elbows and bring your hands towards your shoulders, keeping your palms facing up. Hold this position for 10-15 seconds, feeling a stretch in your biceps and triceps. Then, straighten your arms back above your head and repeat the stretch for a few repetitions. This exercise can also be done with one arm at a time, providing a deeper stretch. The Supine elbow stretch is great for warming up before a workout or for relieving tension in the arms after a long day.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back, with arm at side, supported on towel, above elbow, as shown.
  • Position palm up.
  • Relax arm and allow gravity to stretch.

    • –

    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Biceps
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Supination, Pronation, Abduction, Adduction, Circumduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased flexibility in the elbow joint
  • Improved range of motion in the arms
  • Reduced tension and stiffness in the shoulders
  • Strengthened muscles in the upper arms and shoulders
  • Enhanced blood circulation in the arms
  • Improved posture and alignment of the upper body
  • Reduced risk of shoulder and elbow injuries
  • Improved performance in activities that require arm movement
  • Increased relaxation and release of tension in the arms and upper body
  • Improved overall mobility and function of the arms.

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The supine elbow stretch exercise should be avoided if you have any current or previous injuries or pain in your elbow, wrist, or shoulder. It is also not recommended if you have any conditions that affect your range of motion or flexibility in these areas. If you are pregnant or have recently given birth, it is best to avoid this exercise as it puts strain on the abdominal muscles. Additionally, if you have any underlying medical conditions such as arthritis or osteoporosis, it is important to consult with a healthcare professional before attempting this exercise. It is always best to listen to your body and avoid any exercises that cause discomfort or pain.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a mat or soft surface to avoid any strain on the elbows
  • Keep the elbows close to the body
  • Maintain proper form and alignment throughout the exercise
  • Do not force the stretch beyond your comfort level
  • Breathe deeply and slowly while holding the stretch
  • Avoid any sudden or jerky movements
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional if you have any pre-existing injuries or conditions
  • Gradually increase the intensity and duration of the stretch over time.

    • Helpful in Diseases

  • Tennis elbow
  • Golfer’s elbow
  • Carpal tunnel syndrome
  • Arthritis
  • Tendinitis

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleDB wrist twist outward pullover exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleIsometric wrist bend exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR