22 Best Elbow Mobility Exercises to Reduce Pain and Boost Strength

You probably don’t think about your elbows very often—until they start to hurt. If you've ever experienced nagging elbow pain, you know how this discomfort can affect everyday tasks. Opening a jar, typing on a keyboard, or shaking a friend's hand can become painful challenges. Elbow mobility exercises can help restore pain-free movement and enhance elbow strength so you can confidently and quickly perform daily activities and physical exercises. This guide offers valuable insights to help you get started.

Pliability’s mobility app is a valuable tool for helping you restore pain-free movement and enhance elbow strength so you can confidently and quickly perform daily activities and physical exercises. It offers easy-to-follow video routines targeting elbow mobility and strength that can help you achieve your goals.

What Is Elbow Mobility?

Elbow mobility is the ability of your arms to bend and straighten at the elbow. It’s essential for many activities, including throwing, swinging a bat, or lifting something overhead. These activities can be difficult or painful without proper elbow mobility. If any of these actions are complex, you need to stretch and exercise to improve the mobility of your elbows, wrists, and shoulders. Regular practice gives you more movement control and reduces joint pain and tension. 

Elbow Mobility Exercises: What Are They? 

Elbow mobility exercises are specific movements designed to improve mobility and strength in elbow joints and external and internal rotation. These exercises are crucial since they promote flexibility and reduce inflammation. Strength and stamina are also improved, and general joint health is enhanced. Including it in your routine will improve your coordination, increase your athletic performance, and reduce your risk of injury.

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Why Do You Need Elbow Mobility?

The Significance of Elbow Mobility for Daily Life and Athletic Performance

Elbow mobility is critical in athletic performance and daily activities like reaching and lifting. With good elbow mobility, you can perform everyday efforts with less strain on your joints. This is especially important for athletes and active individuals who perform repetitive upper-body movements. 

Elbow Mobility Exercises Reduce Pain

Elbow mobility exercises can help reduce elbow pain and discomfort. Many activities, such as lifting weights or playing sports, can cause pain and tightness in the elbow joint, so regular mobility exercises can help alleviate this discomfort. 

Elbow Mobility Exercises Prevent Future Injuries

Another great reason to incorporate elbow movement exercises into your daily routine is to prevent future injuries. By regular elbow stretches and strengthening the muscles and ligaments around the elbow joint, you are helping to maintain flexibility and range of motion, which can help reduce the risk of injury. This is especially important if you participate in any sports or activities that require repetitive movements with your arms, as these can cause tightness and increased pain in the elbow. 

Elbow Mobility Exercises Improve Overall Performance

Finally, elbow agility exercises can help improve your overall performance. Solid and flexible elbows can help you move more efficiently and with greater power, improving your performance in daily activities or sports. Elbow activity exercises can also help you reach a wider variety of positions and angles with your arms, which can benefit many types of activity. 

If you feel limited by pain or the ability to move, Pliability aims to complement your fitness routine and help you move better. Sign up today to get seven days absolutely for free on iPhone, iPad, Android, or our website to improve flexibility, aid recovery, reduce pain, and enhance range of motion with our mobility app.

What’s Causing Your Elbow Pain?

Understanding the Elbow Joint and Its Role in Bodyweight Training

The elbow comprises two forearm bones—the radius and ulna—that form a hinge joint to the upper arm (humerus). Like the knee joint, its primary actions are flexion and extension. Unlike the knee, though, the elbow is primarily used in open-chain movements for grasping and manipulating objects versus being fixed on the ground or another object, as the knee is. 

We are more used to open-chain actions, while bodyweight exercise often places our upper body in closed-chain positions. This may be one reason people have problems when beginning bodyweight training. That’s why we emphasize proper warm-ups and preparation in every session of our bodyweight movement program, Elements. 

The Elbow's Role in Bodyweight Exercises

When starting bodyweight training, there are all sorts of new strains and forces on the hands, wrists, and elbows. These movements tend to differ from those used in daily activities. The elbow is vulnerable to sprains and strains when abnormal or excessive traction forces occur from falls or other violent stress, such as quick pulls or impacts to the forearm that pull on the elbow joint. 

It’s important to ease into actions with stresses outside the “normal” plane of flexion and extension (bending and straightening). That’s not to say we should avoid these motions, but simply that they should be practiced and built up deliberately. When people force these actions too quickly, they’re much more prone to injury. 

Common Causes of Elbow Pain

Like most other pathology classifications, the conditions at the elbows are usually diagnosed by the affected tissue, whether it is tendonitis, muscle strain, ligament sprain, bursitis, or even stress fractures. But unless you had a particular trauma such as a fall or other impact injury, these diagnoses are more descriptive than very helpful. For instance, lateral and medial epicondylitis are the most prevalent overuse/repetitive strain pathologies, “Tennis,” and “Golfer’s” elbow. 

Unfortunately, these terms don’t tell us why you might have these problems when another person doesn’t, even with doing the same volume and intensity of activity, or why you were okay with these same activities a year ago, but now they are creating difficulties. If you’re dealing with an actual inflammatory issue, a 2-3 weeks rest should be enough to resolve the condition. Yet, most of us have to deal with pain and dysfunction lasting much longer than that, even after rest and what we think of as a gradual return to training. 

It can lead us to believe some activities are inherently wrong or dangerous. Whether that may genuinely be the case for some people and their peculiar body structure, more often, it’s simply a case of needing some additional preparatory training and a slower progression of the main activities to keep the elbows healthy and adapt to your exercise sessions appropriately. 

A Note on Elbow Hyperextension 

Hyperextension in the elbows is quite joint, particularly amongst female trainees. This is not “bad,” and does not mean something is “wrong” with your elbows. It means you have to be more aware of how your elbows behave and feel during different exercises. It’s common for people with elbow hyperextension to experience some discomfort when performing hand-balancing exercises, particularly in the handstand. 

One way to combat this is to contract the biceps slightly while in the handstand. For people without hyperextension, a biceps contraction would bend the elbow, which is not what we want. However, with hyperextension, a slight biceps contraction can correct the hyperextension in the handstand position, relieving some of that pressure.

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How Much Range of Motion Do You Need?

Elbow Range of Motion: What’s Normal? 

The elbow has three degrees of freedom, meaning it can move in three different planes, making it a complex joint that plays an essential role in overall arm function. The optimal range of motion for elbow flexion is between 130 and 150 degrees, while for elbow extension, the ideal range is at least 0 degrees. It may impact your daily activities and exercise performance if you can't fully extend your elbow. For example, limited elbow extension can affect how well you perform pushing movements like bench presses and push-ups. Elbow supination and pronation also have standard ranges of motion. 

The ideal range for supination is between 80 to 90 degrees, while it’s the same for pronation. Restrictions in these motions can affect how well you can perform rotational movements of the forearm, such as turning a doorknob or using a screwdriver. Elbow supination and pronation are crucial for optimal bicep and wrist curl performance. 

Why Is It Important to Assess Elbow Range of Motion? 

It is recommended you get assessed by a licensed healthcare provider. However, there are some simple strategies for measuring your elbow range of motion at home to document progress. Take a picture or video of yourself from the side while standing for flexion and extension. Flexion – Bend your elbow as far as you can comfortably, and if needed, apply gentle overpressure at your end range. Extension – Straighten your elbow as far as possible without moving your shoulder. 

Measure the angle between your shoulder's and wrist's middle for each motion. For supination and pronation, take a picture or video of yourself standing from a front view with your elbow bent to 90° and your thumb pointing up. Hold a pen or pencil in your hand to make the measurement easier. Supination – Rotate outward so your palm is facing up. Pronation – Rotate inward so your palm is facing down. Measure the angle between the middle of your shoulder and a line parallel to the pen or pencil. 

Elbow Function Impacts Your Neck, Shoulders, and Wrists

No body part or joint acts in isolation, and the elbow is undoubtedly no exception. The prior exercises are suitable local strengthening activities for the elbows, but there is a significant interrelationship between the elbows, the wrists, the shoulders, and the neck. Popular mobilizing techniques with bands and wraps are temporary fixes if underlying causes are not addressed. This usually includes poor muscular capacity (grip, wrist extension, shoulder girdle) or impaired nerve conduction from the brachial plexus or cervical nerve root. 

Elbow Relationship to the Shoulder

Lack of shoulder girdle strength and mobility can transfer undue stress to the elbows. If you cannot correctly position your shoulder for a particular movement or exercise, that force will transfer to other body parts. Since the elbow is the next joint in the chain, it often takes the brunt of that force. 

Elbow Relationship to the Wrists

Similarly to the shoulders, if the wrists aren’t solid or mobile enough to handle pressure from hand balancing exercises or pressing movements, the elbows, as the following link in the chain, will often take more strain than they should. This is something to be careful of, especially when you’re just getting started with bodyweight training. 

Elbow Relationship to the Neck

And because the nerves that supply the arm are made up of nerve roots that stem from the neck, if there is decreased nerve conduction from the plexus or cervical nerve root, you may experience pain, discomfort, and reduced strength in any part of the arm (including the elbow). Improving your neck function can go a long way to resolving issues throughout the arms (whether in the elbows, shoulders, or wrists). If you’ve struggled with elbow issues, improving your strength and mobility in these other joints might be a big part of the answer.

22 Best Elbow Mobility Exercises

Elbow mobility is essential for enhancing performance and decreasing injury risk to the elbow joint and surrounding structures. Improving elbow mobility is especially vital if you’ve suffered an injury or had surgery. Elbow range of motion exercises can help restore movement, reduce stiffness, and promote healing. 

1. Banded Distraction 

This exercise involves placing a band around your elbow and stretching it to the side. Your elbow joint should feel somewhat stretched. Before letting go, maintain this posture for 30 seconds—ten times each on both arms.

2. Elbow Circles 

This exercise involves making circles with your elbow bent at 90 degrees. Remember that your shoulder blades are back and downwards while doing this exercise. Do ten circles in each direction. All of these exercises are simple yet effective at improving elbow mobility. You may enhance your overall performance in any activity or sport by including them in your everyday life, which will assist in keeping your elbows solid and flexible.

3. Passive Elbow Extension with a Dowel 

Lie on your back, with your elbow at your side and a towel under your arm. Holding a stick or dowel, use your non-involved side to push the elbow into more extension gently. Hold your end position for 2-3 seconds. Use as much assistance from the uninvolved side as needed. Perform 2-3 sets of 15-20 repetitions, 2-3x/day, every day.

4. Low Load Long Duration 

Either sitting or lying down, simply let gravity help straighten your elbow. If the extension is improving and you need to intensify the stretch, add weight onto your wrist or forearm. Perform for 10-15 minutes, 2-3x/day, every day.

5. Active Elbow Extension 

Actively move your elbow through your full range of motion, emphasizing trying to straighten the arm as far as possible. You can do this standing, sitting, or lying down. Perform for 15-20 repetitions, 2-3x/day, every day.

6. Band-Assisted Elbow Extension 

Anchor a band to an object, and while on your hands and knees, place the band just above your elbow. Then, rotate your arm inward until your elbow crease points straight ahead. Move your elbow from a bent position to as straight as possible. Start with a lighter band, and increase the resistance over time if needed. Perform for 2-3 sets of 10-15 repetitions every day.

7. Bicep Curl with Eccentric Emphasis 

Support your upper arm on a preacher bench, the arm of a couch, or a barbell with a pad in a squat rack, as shown here. Slowly lower the weight for 3-4 seconds, trying to straighten the arm as far as possible. Pause at the bottom for 2-3 seconds and repeat. You can use the opposite arm to help lift the arm back to the start if needed. Perform for 2-4 sets of 6-10 reps every other day.

8. Passive Elbow Flexion 

Use your other hand to bend your elbow into as much flexion as tolerated. The goal is to keep your involved side as relaxed as possible and let your other arm do all the work. During each repetition, hold the end position for 2-3 seconds. Perform for 15-20 repetitions, 2-3x/day, every day.

9. Active Elbow Flexion 

Actively move your elbow through your entire range of motion, emphasizing trying to bend the arm as far as possible. Perform for 15-20 repetitions, 2-3x/day, every day.

10. Single Arm Skull Crusher 

Lie on your back with your arm pointing straight up toward the ceiling. Keeping your shoulder at 90° of flexion, slowly bend your elbow as far as comfortable, pause at the bottom for 2-3 seconds, then straighten your arm back to the starting position. Perform for 2-4 sets of 6-10 repetitions every other day, using a slow tempo: 3-4 seconds lower and 2-3 second pause at the bottom.

11. Active Supination and Pronation 

With your elbow at your side and bent to 90°, rotate your palm up, then slowly turn your palm facing down as far as tolerated. Perform for 15-20 repetitions each, 2-3x/day.

12. Weighted Supination and Pronation 

Hold a stick, hammer, or the bottom of a dumbbell and slowly rotate your forearm in one direction and then slowly rotate in the other. Pause at your end range for 2-3 seconds during each repetition. Perform for 2-4 sets of 6-10 repetitions each, every other day.

13. Forearm Supination 

The ability to turn your wrist over so your hand faces up is called supination, and this motion occurs at both your elbow and your wrist joint. Perform the forearm supination ROM exercise to improve your ability to supinate your hand. 

To do the exercise

Stand or sit with your arm at your side and your elbow bent about 90 degrees. Keep your elbow at your side and turn your wrist and hand over so your palm faces up. To add pressure to the stretch, use your opposite hand and reach underneath the forearm of your supinated arm. Grab your wrist and gently add pressure by turning your hand into supination. Hold the position for five to 10 seconds when a stretch is felt. Repeat elbow supination ROM for ten repetitions.

14. Forearm and Elbow Pronation 

Forearm pronation refers to your ability to turn your hand over so your palm faces the floor. This motion is significant in performing tasks such as pouring coffee or playing the piano. To stretch the forearm pronation ROM, Stand or sit with your elbow bent 90 degrees and tucked in at your side. Turn your hand and wrist over as far as possible, then reach your other hand over your forearm. Grab your wrist, and turn your arm further into a pronated position. Hold the position with pressure for five to 10 seconds, then release the stretch. Repeat the pronation ROM stretch ten times.

15. Wrist Turn 

Bend your elbow at a right angle and hold out your hand, palm up. Turn your wrist slowly so that your palm is now facing down. Hold for five seconds, and then slowly release. Try to do this 30 times with a break after every 10.

16. Elbow Bend 

Stand up straight and lower your arm to one side. Bend your arm slowly upwards so your hand is touching your shoulder. Hold for 15-30 seconds. Repeat ten times. This exercise can also be done with a lightweight.

17. Palm Lift 

Place your palm on the table and lift your fingers. Place your other hand across the knuckles at 90 degrees and push down as the bottom hand tries to pull up. You should feel the muscles of your forearms contracting. Swap hands and repeat. This is a practical essential exercise for tennis elbow.

18. Wrist Lift (Palm Down) 

Bend your elbow at a right angle. Hold a lightweight (for example, a tin of beans), palm down. Bend your wrist slowly towards you, and then slowly release. Do three sets of 15 repetitions twice a day. This valuable tennis elbow exercise must be done for 8-12 weeks.

19. Wrist Lift (Palm Up) 

Bend your elbow at a right angle. Hold a lightweight, such as a tin of beans, with my palm facing upwards. Bend my wrist slowly towards you. Hold for five seconds, and then slowly release. Try to do this 30 times with a break after every 10.

20. Triceps Smash 

Like your quads locking down and causing knee pain, the triceps can get tight and wreak havoc on your elbows. An excellent place to start your new mobility routine is with this muscle group, which handles a lot of work, no matter your sport of choice. 
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• Put a barbell in a squat rack at about shoulder height 
• Get your left arm over the top of the bar and drive the top of your left triceps into it 
• Maintaining downward pressure, extend and flex your left arm 
• Move the bar down the back of your left triceps, stopping just above the elbow. You can bias the lateral or medial seams by moving your palm outside or inside. Turning your wrist is another way to change the stimulus. 
• Switch sides

21. Forearm Tack and Floss 

Every time you pick an object up, throw something, or even grip a door handle, you’re activating your forearms. Despite the number of times we activate this area daily, when was the last time you saw someone mobilizing their forearms? Probably never. Yet when this arm part gets gristly, it will tug on the elbow. This is likely one of the reasons you’re having an issue with a golfer’s elbow or tennis elbow. Let’s do something about that: 
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• Place your left arm on a counter or plyo box. 
• Turn the palm up and place a lacrosse ball between the underside of my forearm and the surface below. 
• Push down on my forearm with my right hand 
• Alternate between slowly circling my hand and moving it up and down 
• Move the lacrosse ball up the forearm until it’s just below the elbow 6. Switch sides

22. Banded Lateral Opener 

Whether you’re doing isolation work or compound movements, the price of building up your biceps is tight. This can radiate tension into the elbow, just like with tacked-down triceps. The problem is that biceps are overly sensitive, so smashing them with a roller will hurt. Instead, use a band to open the seam running along your biceps, into the front deltoid, and across the pecs. 
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• Hook one end of a medium resistance mobility band around a squat rack pole or similar anchor just above shoulder height 
• Loop your left wrist through the other end of the band 
• With my back to the anchor, take a step forward with your right foot 
• Turn my torso to the right. You can alter the stimulus by moving the band down the pole and turning your head up and away. 
• Switch sides

Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Pliability offers a fresh take on yoga tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to improve flexibility, aid recovery, reduce pain, and enhance range of motion. Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or the ability to move, Pliability aims to complement your fitness routine and help you move better. Sign up today for 7 days absolutely for free, on iPhone, iPad, Android, or on our website to improve flexibility, aid recovery, reduce pain, and enhance range of motion with our mobility app.

19 Additional Tips to Achieve Healthy Elbows

1. Listen to Your Body: The Best Way to Avoid Injury

Avoiding chronic elbow conditions involves preventing acute pain. If you experience discomfort during any physical activity, don't ignore it. If you are working out, reduce the resistance immediately. If the pain persists, stop the exercise and train another body part that doesn't stress your arm. Pushing through the pain can escalate acute inflammation post-workout, exacerbate symptoms, and prolong recovery. Remember, your body's signals are there for a reason, so heed them to avoid long-term issues.

2. Stretch Before Exercising: It’s a Game Changer 

Before starting a workout or any elbow-intensive physical activity, stretch your forearm extensors, flexors, and triceps to promote flexibility and alleviate muscle stiffness. You can try this forearm stretch by RedBoxFitness or the overhead triceps stretch. It is also essential to stretch between your working sets when exercising. This practice keeps the muscles lengthened for better performance and faster post-workout recovery.

3. Warm Up Properly: Don’t Skip This Important Step

Warm your arm joint and tendons with the resistance band pull-apart. This warm-up is suitable for any physical activity. 

4. Gradually Increase Resistance: Avoid Overloading Joints

If you're working out, start with two warm-up sets before incrementally increasing the resistance. This gradual progression allows your muscles and tendons to adapt and avoid sudden overload of the forearms and triceps.

5. Focus on Form and Technique: Proper Form is Essential

Learn and consistently utilize proper exercise form and technique. The American Council on Exercise and the JEFIT exercise database are good learning resources. For yoga stretches and poses, check out this YouTube playlist.

6. Widen the Position of Your Arms: A Simple Adjustment 

Push-ups are a staple upper-body exercise. If you experience discomfort during this exercise, widen the position of your arms. Wide hand push-ups isolate the chest during the movement and can help ease triceps tendon strain.

7. Consider Assisted Variations: Modify to Reduce Stress 

Most bodyweight exercises involving the arm have assisted variations. For example, kneeling or wall-assisted push-ups can alleviate tension in the forearms/triceps and reduce discomfort. Alternatively, banded pull-ups provide additional support to prevent overload of the forearms during the exercise.

8. Try Machine-Assisted Exercises: Protect Your Elbows

Stationary machines are generally better for avoiding elbow issues versus barbells and dumbbells. Stationary machines provide a guided and controlled motion, which helps reduce the strain on the joint. The fixed movement pattern promotes proper form and minimizes unnecessary stress on the joint, making it a more suitable option for individuals prone to or experiencing injuries.

9. Consider Using a Resistance Band: A Safer Alternative 

If you are prone to or recovering from an injury, consider using a resistance band instead of a barbell, dumbbell, or stationary machine. Performing exercises with a band allows you to modify the position of your arm to minimize the extension of the triceps, thereby reducing pressure on the joint. The band is also less likely to cause injury, as it does not provide the same intensity as heavy dumbbells or machine equipment.

10. Perform Partial Movements: A Simple Modification 

Consider performing partial reps, where you don't fully bend or extend the arm during the exercise. This modification can help ease discomfort.

11. Gradually Increase Training Volume: Avoid Overdoing It

Be mindful of doing excessive sets during a workout and incrementally increase your training volume.

12. Utilize Lifting Straps: A Great Tool for Grip Issues

You can use lifting straps to reduce forearm muscle tension caused by gripping machine handles, attachments, or the exercise bar.

13. Consider Compression Sleeves: Temporary Support 

Wearing elbow sleeves can provide compression and support to the tendons and joints, helping to alleviate discomfort. Compression sleeves are a bandage fix and not a permanent solution, so only rely on them if you must, for example, when training for a fitness contest or event.

14. Supplement with Magnesium: An Anti-Inflammatory Mineral 

Magnesium helps to counteract inflammation and decalcify the tendons and joints. Magnesium also relaxes muscles to reduce pain.

15. Incorporate Self-Myofascial Release: A Key Recovery Tool 

Incorporate self-myofascial release "SMR" exercises into your recovery routine. Perform SMR on the biceps, forearm extensors, flexors, and triceps at least twice weekly to keep them pliable. SMR is incredibly effective in treating pain and maintaining healthy joints.

16. Incorporate Sauna Therapy: Relax and Recover 

Regular sauna sessions can be beneficial in your routine to maintain healthy elbows. The heat from the sauna promotes increased blood circulation, which can aid in the recovery and healing of muscle and tendon injuries. The warmth also helps relax muscles, reduce stiffness, and alleviate discomfort.

17. Beware of Sedentary Habits: Move More

Long periods of sitting can wreak havoc on your muscles, including those in your forearms. Break up your sitting time by taking short breaks to stand, stretch, and move around. Incorporate regular movement into your day, whether walking, stretching, or doing light exercises. This practice helps prevent connective tissues from becoming tense and stiff, reducing the likelihood of developing elbow and wrist problems due to prolonged inactivity. Aim for brief activity breaks every hour to keep your body limber and your joints healthy.

18. Protect Your Elbows: Don’t Take Unnecessary Risks 

If your job, hobby, or daily routine involves frequently placing your arms on hard surfaces, consider using protective equipment such as elbow pads. This simple practice can significantly reduce the risk of exacerbating conditions like bursitis, commonly known as "pointy elbow." By cushioning the impact and reducing pressure on your arm joint, you can prevent the condition from worsening and maintain joint health in the long run.

19. Avoid Excessively Heavy Lifting: Play It Safe 

Lifting heavy weights can put undue stress on your arm joints, leading to potential damage and chronic pain. Lift within your capacity and avoid overloading your tendons and joints. Using elbow wraps to support weights heavier than your body can naturally handle is a clear sign you're engaging in excessive heavy lifting. Instead, focus on maintaining proper form and gradually increasing weights to build strength safely and effectively, protecting the joint from injury.

How Many and How Often Should You Do Elbow Mobility Exercises

Master Your Elbow Mobility Routine Like a Boss

You can structure your elbow mobility exercises to ensure you’re safely and effectively improving your range of motion and reducing pain. It’s best to adjust your routine based on your needs and preferences. Pay attention to how your elbow feels during and after exercises and make changes based on your pain levels and activity type.

Start Slowly to Avoid Further Injury

If you have elbow pain, start with one or two exercises and gradually add more to your routine as you feel more comfortable. This way, you can avoid overdoing it and causing further injury. 

Movement and Strengthening Exercises

Repetitions are how often you do a single movement. Doing 2 to 3 repetitions at a time can be helpful when starting new exercises. It’s better to do small amounts throughout the day. For example, practice your repetitions every hour. As this gets easier, and if you can, add 1 or 2 repetitions to your movements every few days. As you can do more repetitions, breaking things up into sets can be helpful. You could do more repetitions at once but do them less often throughout the day. 

For example

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• Do 8 repetitions. 
• Rest for a minute. 
• Repeat another set of 8 repetitions. 
• Repeat this 2 to 3 times a day. 
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Over time, you can increase the number of repetitions you do. Repeating these movements will help strengthen the muscles and tendons. Aim for a maximum of two sets of 15.

Stretching Exercises

A stretch aims to hold a position for a more extended period. Over time, this can improve your range of movement. When doing the exercise, you should be able to feel a gentle stretch. This shouldn’t be sore or uncomfortable. You should try to hold stretches for 20 to 30 seconds if possible. Try to focus on doing sets of exercises. For example, do 2 to 3 sets of stretches. Aim to do this 2 to 3 times a day. As you do more stretching, you should feel your range of movement improve, and you’ll be able to stretch further.

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Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Elbow mobility exercises improve the range of motion of the elbow joint. The elbow joint is a complex joint that connects the upper arm bone (humerus) to two bones in the forearm (radius and ulna). The elbow is responsible for bending and straightening the arm and rotating the forearm. Improving elbow mobility can help reduce pain and stiffness in the joint, improve performance, and decrease the risk of injury.  Elbow mobility exercises can benefit everyone, from those recovering from an injury to athletes looking to improve their performance. 

How Elbow Mobility Exercises Work  

Elbow mobility exercises improve the flexibility and function of the muscles, tendons, and ligaments surrounding the elbow joint. They also promote the production of synovial fluid, which lubricates the joint and can help reduce pain and improve the range of motion. 

Pliability offers a fresh take on yoga tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to improve flexibility, aid recovery, reduce pain, and enhance range of motion. Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or the ability to move, Pliability aims to complement your fitness routine and help you move better. Sign up today for 7 days absolutely for free, on iPhone, iPad, Android, or on our website to improve flexibility, aid recovery, reduce pain, and enhance range of motion with our mobility app.

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