Fix Golfers and Tennis Elbow Pain FAST with these 4 Unique Exercises
Standard exercises for golfer’s elbow or tennis elbow not solving your elbow pain?
Learn to activate the muscles crossing the elbow joint that control function, strength, and stability. Stretching won’t work. It doesn’t correct muscle compensations or dysfunctions, leading to the wear and tear that eventually cause medial epicondylitis or lateral epicondylitis.
Instead, you need all of the muscles from the shoulder down to the wrist to be strong and stable, surprisingly, including the biceps and triceps. One of the elbow pain exercises even helps improve shoulder function and posture. Who knew good posture can help solve elbow problems?
Start with doing these exercises 3 - 4 times a week.
If you don’t have a strength band for exercise 4, don’t worry. You can use anything you have lying around the house for a little resistance, from a pair of sweatpants to a jump rope.
We’re trying to get out new content every week updated with the newest medical research. Don’t forget to click the like, subscribe, and notify buttons if you found this helpful!
IN THIS VIDEO
00:00 - Intro
01:30 - Do static stretches work?
02:40 - Our approach
THE EXERCISES
03:45 - ASMR: Wrists
06:15 - Extended Elbow Wrist Fl-Ex
09:20 - Shoulder ER - Supination Ratcheting
11:47 - Pronator Quadratus
14:20 - Next Steps
RESOURCES AND LINKS MENTIONED
Get on the Elbow Pain Solution waitlist here: https://www.precisionmovement.coach/elbow-pain-solution/waitlist/
Wake Up This “Hidden” Muscle to Fix Hunchback Posture (AKA Kyphosis): https://www.youtube.com/watch?v=iLOryGxlssI
3 Top Exercises to Wake up the Serratus Anterior: https://www.youtube.com/watch?v=aYx8xK2Vb58
ROM Coach app (free!): https://www.precisionmovement.coach/rom-yt - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
Standard exercises for golfer’s elbow or tennis elbow not solving your elbow pain?
Learn to activate the muscles crossing the elbow joint that control function, strength, and stability. Stretching won’t work. It doesn’t correct muscle compensations or dysfunctions, leading to the wear and tear that eventually cause medial epicondylitis or lateral epicondylitis.
Instead, you need all of the muscles from the shoulder down to the wrist to be strong and stable, surprisingly, including the biceps and triceps. One of the elbow pain exercises even helps improve shoulder function and posture. Who knew good posture can help solve elbow problems?
Start with doing these exercises 3 – 4 times a week.
If you don’t have a strength band for exercise 4, don’t worry. You can use anything you have lying around the house for a little resistance, from a pair of sweatpants to a jump rope.
We’re trying to get out new content every week updated with the newest medical research. Don’t forget to click the like, subscribe, and notify buttons if you found this helpful!
IN THIS VIDEO
00:00 – Intro
01:30 – Do static stretches work?
02:40 – Our approach
THE EXERCISES
03:45 – ASMR: Wrists
06:15 – Extended Elbow Wrist Fl-Ex
09:20 – Shoulder ER – Supination Ratcheting
11:47 – Pronator Quadratus
14:20 – Next Steps
RESOURCES AND LINKS MENTIONED
Get on the Elbow Pain Solution waitlist here: https://www.precisionmovement.coach/elbow-pain-solution/waitlist/
Wake Up This “Hidden” Muscle to Fix Hunchback Posture (AKA Kyphosis): https://www.youtube.com/watch?v=iLOryGxlssI
3 Top Exercises to Wake up the Serratus Anterior: https://www.youtube.com/watch?v=aYx8xK2Vb58
ROM Coach app (free!): https://www.precisionmovement.coach/rom-yt – our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
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Thank you! Been battling elbow pain for months, these exercises helped tremendously!
Thank you for your helpful videos
11:58 … activate a muscle known as pronator quadratus
13:09 … shut off the pronator quadratus
Please provide clarification; are we trying to activate or shut down pronator quadratus with this exercise #4 ?
Thanks
How often should these be done?
When healthy what is the best way to fit them into a training routine before, after or on a separate day from training?
These exercises are excellent! Huge thanks, Coach E. I’ve abandoned the traditional exercises for lateral epicondylitis and replaced them with these, and I’m getting immediate relief. Feeling more opened up throughout the shoulders also. 🙏🏼
this is golden!
I just developed tenis elbow, since I started coaching peewee hockey goalies and being the assistant coach, so moving pucks and shooting a lot was not part of my day to day as goalie…I'm used to be on the other end of the shot.
With the extended elbow wrist flex i notice when i fire up my bi and tri my whole arm starts shaking while I'm moving my wrist. After 3 days its lessened but still there.
Thanks! Working through golfers elbow now!
Do you ever use taping for mobile (loose) shoulders?
So happy I found this channel… I have been struggling with medial epicondylitis for over a year. I went to an orthopedist, had a cortisone shot and physical therapy, but it only relieved it a small amount. I am excited to try these different exercises and appreciate the thorough explanation of why the other muscles in the arm need to be involved. One question.. can or should I use a counter force brace while doing these exercises if they are initially painful?
Hoping this routine will end my pain!
Every time i finish the exercises from your videos the pain disappears. I have avoided stretching my forearms but when i do a little stretching like holding onto a broom stick with a tight grip while twisting with the other hand it feels really good. Should i avoid stretching regardless of whether it feels good?
how often should i train?
this is super helpful, thank you very much!
I love that you walk through why and how an exercise in beneficial to healing. I just had a moderate case of golfers elbow flare up. I'm 47 and have always been active, not sure what precipitated this injury but its curretnly keeping me from cycling… which is a bummer. So far these exercises have felt very good.
Been suffering from golfer's elbow for about 4 months now… I've watched about every video there is and this one is my favorite…. I lift weights 4 days a week and I'm an auto body technician… I've been skipping biceps for quite a while now and can do some back without pain. How do you know when it's safe to go back to pull-ups and doing certain lifts when every time I think it's okay if I go backwards again?
Great information and demonstrations! Thanks!
thanks a lot your videos are so helpful i've used them and they worked very well for me. keep the work up!
Worked great thank you.
In my field of aircraft maintenance a lot of mechanics have been getting tennis/golfers elbow as of late. Mostly I think to the wear and tear of torque with wrenches and ratchets. We started a stretch n flex program before work to help counter some of these issues and prevent others. I will definitely bring some of your knowledge to the group thank you 🙏
I have both tennis and golfer’s elbow from overuse (drawing, piano, guitar, and work). If I do these strengthening exercises, should I refrain from doing my hobbies so I don’t overdo it on my arm and wrist? For now, my physical therapist just told me to stretch/ice/wear a brace for my condition but I’m not sure if that’s enough. She also said I could resume my daily activities as long as it doesn’t hurt my elbow/wrist, but I can’t go more than an hour without getting fatigued. Thanks for the video.
Thanks for the great content as always! Any hints on how to deal with musculocutaneous nerve problems?