Procaryote
Elbow · Stretching

Epicondylar Stretch

Epicondylar stretch, 3 sets, hold 30 seconds per arm

Illustration of the Epicondylar Stretch exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per arm

Description: Extend your arm in front of you, palm facing down, then gently pull your fingers downward and toward you with the other hand to stretch the outer forearm. Maintain the position without forcing, then slowly release.

Tips: Keep the arm straight and relaxed, avoid bending the elbow or forcing through pain. Breathe calmly during the stretch.

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

At a glance

Goal
Stretching
Level
Beginner
Equipment
None
Starting position
Standing or sitting, arm extended in front, palm facing down
Clinical goal
Improve flexibility and reduce tension in the extensor muscles of the forearm
Also known as
forearm lateral stretch, elbow lateral stretch, epicondylitis stretch

Precautions

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

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Similar exercises — Elbow

Mill's Stretch for the ElbowMill's stretch, 3 sets, 30 seconds each, 30 seconds rest between sets Bilateral Epiondylar StretchBilateral extensor stretch, 3 sets, hold for 30 seconds Elbow extension stretch with body weightElbow extension stretch with body weight, 3 sets, hold for 20 seconds

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.