Procaryote
Elbow · Stretching

Bilateral Epiondylar Stretch

Bilateral extensor stretch, 3 sets, hold for 30 seconds

Illustration of the Bilateral Epiondylar Stretch exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds

Description: Stand or sit with arms extended in front of you, palms facing down. Gently pull the fingers downward and toward you with the other hand to stretch the extensor muscles of the forearm. Maintain the position without forcing, then slowly release.

Tips: Keep the shoulders relaxed and avoid bending the elbow during the stretch. Breathe deeply to help relax the muscles.

Progression: Gradually increase the hold time up to 45 seconds as the stretch becomes comfortable.

At a glance

Goal
Stretching
Level
Beginner
Equipment
none
Starting position
Standing or sitting, arms extended in front, palms facing down
Clinical goal
Improve flexibility of the extensor muscles of the forearm
Also known as
forearm stretch, epicondylar muscle stretch, elbow stretch

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Elbow

Elbow extension stretch with body weightElbow extension stretch with body weight, 3 sets, hold for 20 seconds Epicondylar StretchEpicondylar stretch, 3 sets, hold 30 seconds per arm Mill's Stretch for the ElbowMill's stretch, 3 sets, 30 seconds each, 30 seconds rest between sets

See all elbow exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.