Elbow flexion and extension is a simple range of motion exercise. You sit on a chair and slowly bend your elbow as far as it comfortably goes, then straighten it as far as it goes, over and over. There is no weight and no resistance. Physios often give it when an elbow has gone stiff, for example after a spell in a cast or sling, to keep the joint moving through the range it has.

How to do the elbow flexion and extension

Sit upright on a chair with your feet flat on the floor. Your other hand can rest on your thigh.
Let the arm you are working hang down by your side with the elbow straight.
Slowly bend your elbow and bring your hand up toward your shoulder, palm turned up. Go only as far as it comfortably bends.
Slowly straighten the elbow again, lowering your hand back down beside the chair as far as it will go.
Keep your upper arm close to your side and your shoulder relaxed. Repeat at a steady, unhurried pace.

What you should feel

A gentle stretch at the front or back of the elbow as it reaches the end of its range. Some stiffness is common, especially in the first few repetitions.

Common mistakes

Rushing or swinging the arm to get more range.
Hunching the shoulder up instead of moving at the elbow.
Letting the upper arm drift forward, away from your side.
Pushing on into sharp pain to gain a little more bend.

How often

Many programs use 10 to 15 slow repetitions, 2 to 3 times a day. Your physio will adjust this.

Stop and check with your physio if

Sharp pain at the elbow, or pain that climbs with each repetition.
New or growing swelling, heat or redness around the elbow.
Numbness, tingling or weakness in the hand or fingers.
Pins and needles in your arm or hand that do not go away after you stop, or part of your arm or hand goes numb. Get medical advice the same day. If one side of your face or body suddenly goes numb or weak, or your speech becomes slurred or muddled, call emergency services, even if it goes away.

From the clinic

Work within the range you have today. A little ache at the end of the range is expected. The elbow should not stay more painful for hours afterward.

After a broken or dislocated elbow, or elbow surgery such as a tendon repair, follow your surgeon's or physio's plan, and start this exercise only when they have cleared you. They may also set limits on how far you bend or straighten, and those limits come first. If you have just hurt your arm and have severe pain, cannot move the elbow or heard a snap, do not exercise it. Go to an urgent care center or emergency department the same day. If the arm looks a different shape or sits at an odd angle, a bone is showing, or your arm or hand tingles, feels numb or turns cold, pale or blue, go to an emergency department straight away or call emergency services, and do not drive yourself.

The video shows one arm at a time, palm turned up. Once the elbow moves freely, your physio may add a light weight, as in the biceps curl. If the wrist is stiff too, see wrist flexion and extension.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Elbow flexion and extension