REHAB SERIES: Elbow Level 1
Upper Body
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11m
Are you struggling with nagging elbow pain that just won't quit? Whether from overuse, injury, or strain, finding relief and building strength is crucial for returning to your regular activities pain-free.
In this first video of our elbow series, we’ve got you covered with a series of exercises designed to settle down the pain. This is so important as most elbow injuries are overuse injuries that need to rest before we can start gradually loading them back up. From simple stretches to targeted self-massage techniques, you'll learn how to soothe those aching muscles and tendons, allowing your elbow to find some much-needed relief.
Tools: lacrosse ball, very light resistance ban, access to wall
1 x 45sec
Active wrist extension and flexion
Active wrist circles
Passive wrist extension hold
Passive wrist flexion hold
Pronation and supination with no weight
Isometrics with light band palm up (elbow close to body)
Isometrics with light band palm neutral
Isometrics with light band palm down
Passive wrist extension hold with added twist at end
Gentle self massage with lacrosse ball on wall
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REHAB SERIES: Elbow Level 2
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Tools: 1-2lb dumbbells, very light resistance band
1 x 45sec
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REHAB SERIES: Elbow Level 3
If you’ve made it this far, your elbow feels much better, and you can do most day-to-day activities with minimal discomfort. You want to start lifting weights again, but every time you try, it flares up again! If this sounds like you, this 3rd video in our elbow series is the one for you!
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