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ELBOW FLEXOR STRETCH

Stretch the biceps and elbow flexors by pulling the elbow back with opposite hand.

Focus Upper Body
Pool Depth Partially Anchored
Supervision Not required
Equipment None

How to Perform

  1. Stand in shoulder-high water with neutral posture.
  2. Bend your elbows and lift them behind your head.
  3. Hold one elbow with your opposite hand.
  4. Gently pull the elbow back to feel the stretch in your arm.
  5. Hold for 20-30 seconds.
  6. Switch hand positions and repeat on the opposite side.
  7. Complete prescribed repetitions bilaterally.

Key Execution Cues

Remember: Pull gently and smoothly. Keep movement controlled. Maintain neutral spine.

Safety & Precautions

Important: Avoid if elbow pain. Do not force the stretch.

Additional Safety Notes: Use gentle pulling force only. Stop if experiencing pain. Never force the stretch.

Exercise Modifications

Make it Harder (Progressions)

Increase hold time. Apply slightly more pull pressure.

Make it Easier (Regressions)

Decrease pull intensity. Shorter hold times.

Benefits

Improved arm flexibility, reduced elbow tension, increased biceps flexibility.

Muscles Worked

  • biceps
  • forearms

Equipment Needed

No equipment required - just you and the water!

When to Use

  • Warm-up
  • Cool-down

Exercise Tags

stretching arms elbows biceps flexibility Upper Body mobility

Attribution

Source TypeBook
Original AuthorOhio State University Wexner Medical Center
ContributorAI Extraction Agent
PublicationAquatic Exercises
LicenseAll Rights Reserved
Credit RequiredYes
Date Created2026-01-18
Last Modified2026-01-18

External Source

TypeBook
URLhttps://healthsystem.osumc.edu/pteduc/docs/AquaticExerBk.pdf
Additional InfoOhio State Aquatic Exercise Guide - Upper Body Stretches section