How To Do Elbow Flexion And Extension Exercise Properly

The elbow flexion and extension exercise is critical in your arm movement.

Flexion is simply bending the arm while the extension is straightening the arm. Your elbow plays a crucial role in your mobility to accomplish a wide range of tasks.

The elbow joint allows you to perform flexion-extension and pronation–supination movement.

Flexion values lie between 130°, and 154° and extension lies between –6° and 11°.

Upper arm bone radius and upper arm bone ulna form an elbow joint. The link at the lower end of the humerus’ lower end (forearm bone on the pinky side).

Here is how to do an elbow flexion and extension

FLEXION

  • Bend the elbow on your own, without the assistance of the other hand or fingers.
  • Hold your breath for three seconds.
  • Repeat for a total of ten times. Do this three times per day.

EXTENSION

  • Straighten your arm by resting it on a towel roll and putting your elbow on it.
  • Another option is to use a table and extend your arm out in front of you.
  • Hold your breath for three seconds.
  • Repeat for a total of ten times. Do this three times per day.

WHAT MUSCLES DO ELBOW FLEXION AND EXTENSION WORK?

Flexing your elbow requires the use of three muscles. They link the upper arm to the forearm.

They shorten and drag your forearm toward your upper arm as they contract. Muscles worked include the following:

BRACHIALIS

One of the most well-known muscles in the upper body is the brachialis covered by the biceps muscle.

Forearm bones humerus and ulna link up through a symbiotic relationship between these two bones.

Both the musculoskeletal nerve and the radial nerve supply energy to the muscle.

The primary function is flexing muscles at the elbow. Due to its contractile nature, brachialis makes elbow-arm movement possible.

The activities of daily living are dependent on these kinds of motions.

BRACHIORADIALIS

These muscles are in the forearm. It allows the elbow joint to flex.

Additionally, the muscle aids in forearm pronation and supination. The forearm and hand turn so that the palm faces up or down when these actions come to play.

The lateral supracondylar ridge of the humerus is the site of the muscle’s genesis.

The humeral margin is at the base of the bone. The brachioradialis then travels the length of the forearm from this point.

At the so-called radial styloid process, it enters the distal radius.

BICEPS BRACHII

We commonly refer to the biceps brachii – biceps – is a skeletal muscle that helps move the elbow and shoulder.

As the name implies, it has two ‘heads’ in the shoulder region, making it a ‘double-headed’ muscle.

The biceps brachii’s short head originates at the top of the scapula, where the muscle attaches to the upper arm.

ELBOW FLEXION AND TENSION BENEFITS

The elbow flexion and extension is simple to perform, and it has a lot of benefits.

STRENGTHENS BICEPS AND TRICEPS

During this workout, the biceps muscles on the front of your upper arm work out. It also strengthens your forearm muscles surrounding the radius and ulna.

Triceps also get stronger when bending since they work in tandem with the biceps.

HELPS OLDER PEOPLE PERFORM BASIC TASKS

Strengthening the biceps and triceps improves arm power, enabling ease of executing daily activities, especially, for older people.

Dressing, picking things, holding things, among other tasks, require strong arms and elbows.

GREAT FOR REHABILITATING INJURED ELBOW

If you sustained an elbow injury, this workout is excellent for rehabilitation.

The flexing and extension enable you to get back your range of motion and build more strength.

The strength component of the rehabilitation results from engaging the three muscles involved – brachialis, brachioradialis, and biceps brachii.

 

ALTERNATIVES TO ELBOW FLEXION AND EXTENSION

There are three primary alternatives for elbow flexion and extension. They include:

ISOMETRIC TRICEP STRENGTHENING

Throughout this exercise, you use your body weight to create continuous pressure on the triceps muscles.

You mainly work the triceps by acting as a push away force. Here are the steps to perform this exercise.

  • Sit in a chair with armrests and a straight back.
  • Maintain a firm footing.
  • Using your arms, elevate your bottom off the chair by placing your hands on the armrests and pushing up with your arms.
  • Hold for six breaths.
  • As you recline, allow yourself to sink into the chair.
  • Do ten reps

SUPINATION AND PRONATION

The process of reversing your hand so that your palm is either up or down refers to supination and pronation. Follow these steps

  • Hold a washcloth in your hands while you stand upright.
  • For six seconds, pretend to wring the towel dry.
  • Pause for 10 repetitions of this motion.
  • Change the direction in which you wring the cloth with your hands.
  • It’s best to do this 10 times over.

ISOMETRIC ELBOW FLEXION

Use this exercise to build more extensive and more muscular biceps. This workout activates muscles surrounding your radius and ulna bones.

Follow these steps

  • Hands under the table palm up and a straight spine are the proper postures for this position.
  • Raise your hands straight up as if trying to lift the table.
  • Hold this position for seven seconds
  • Repeat this 10 times.

ELBOW FLEXION AND EXTENSION MISTAKES TO AVOID

It would be best you avoid several things when doing an elbow flexion and extension exercise.

FLEXING WHILE INJURED

In cases where you have an injury of the muscles, tendons or tissues of the arm, flexing makes you feel so much pain.

You should seek medical help to control the situation as injury or pre-existing conditions hurdle flexion.

SPRAINED ELBOW

If you have a sprained elbow, keep off flexing because it becomes excruciating.

A sprain or a fracture alters the positioning of the elbow. This is what causes the pain whenever you bend or straighten the arm.

INFLAMMATION

Conditions such as rheumatoid arthritis cause inflammation of the joints. If you suffer from such, stay off elbow flexion and extension exercise.

CONCLUSION

Elbow flexion and extension is simple to perform. All you need is an armrest to get you going with this exercise.