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Elbow Mobility

Let’s focus on the elbows!

Instructions

  1. Sit with a table in front of you for support. Rest one elbow on the table and point your fingers up to the ceiling
  2. With the palm facing up, slowly lower the arm down onto the table (extension) and and return it to an upright position (flexion).
  3. Repeat 10-15 times and switch sides. Repeat everything for 1-3 sets.
  4. Place both forearms on the table with your palms down. Slowly rotate the hands so that palms are up, and slowly rotate back so that palms are down
  5. Repeat 10-15 times for 1-3 sets
  1. Sit with a table in front of you for support. Rest one elbow on the table and point your fingers up to the ceiling
  2. With the palm facing up, slowly lower the arm down onto the table (extension) and and return it to an upright position (flexion).
  3. Repeat 10-15 times and switch sides. Repeat everything for 1-3 sets.
  4. Place both forearms on the table with your palms down. Slowly rotate the hands so that palms are up, and slowly rotate back so that palms are down
  5. Repeat 10-15 times for 1-3 sets
  1. Sit with a table in front of you for support. Rest one elbow on the table and point your fingers up to the ceiling
  2. With the palm facing up, slowly lower the arm down onto the table (extension) and and return it to an upright position (flexion).
  3. Repeat 10-15 times and switch sides. Repeat everything for 1-3 sets.
  4. Place both forearms on the table with your palms down. Slowly rotate the hands so that palms are up, and slowly rotate back so that palms are down
  5. Repeat 10-15 times for 1-3 sets

Make it your own

  • Try these elbow movements while standing

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Omar

May 19, 2025

Tried the Seated Marches during my Zoom call. My knees usually lock up after 30 minutes; today I stood up and walked to the printer like a normal human. Small miracle!

Dave

May 19, 2025

Did the Wrist Circles routine before breakfast – took maybe 90 seconds – and I opened the peanut-butter jar without begging my husband for help. Zero twinges!

Matt

May 19, 2025

Today I was doing Hip Stretches on Just One Move. I was super sore before hand but now I am feeling some relief. I think I'll add this to my habit builder!

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