Procaryote
Elbow · Stretching

Mill's Stretch for the Elbow

Mill's stretch, 3 sets, 30 seconds each, 30 seconds rest between sets

Illustration of the Mill's Stretch for the Elbow exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per stretch

Rest: 30 seconds between each set

Description: Extend your arm forward, palm facing down, then slowly tilt your wrist downward while keeping the arm straight to stretch the back of the elbow. Hold the stretch position for 30 seconds, then gently release.

Tips: Perform the movement slowly and without jerks to avoid pain. Breathe deeply and relax during the stretch.

Progression: Gradually increase the stretch duration by 5 seconds each week if no pain is experienced.

At a glance

Goal
Stretching
Level
Beginner
Equipment
None
Starting position
Standing or sitting, arm extended forward, palm facing down
Clinical goal
Improve flexibility and reduce tension in the elbow area
Also known as
Mill's Stretch, Elbow Extension Stretch, Mill's Manipulation

Precautions

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

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Similar exercises — Elbow

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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.