A2: Elbow Flexion/ Extension “Triceps extensions”
Targeted Muscles: Triceps & Biceps
Purpose: Ensure you are strong and stable when reaching above the head and lowering objects from above.
Setup: Standing wall protocol. Raise one arm up with elbows bent at 90° and in line with the chin. Scapula retracted and depressed against the wall (shoulders drawn down and back).
Exhale: Lead with wrist as the elbow is drawn into extension (straight, but not locked).
Inhale: Lead with wrist as the elbow return into flexion.
Reminder: The shoulder remains anchored. If possible, keep the elbow and wrist against the wall. Repeat on the other side.