Fix Golfers and Tennis Elbow Pain FAST with these 4 Unique Exercises
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- Опубликовано: 5 июл 2024
- 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: www.precisionmovement.coach/e...
Wake Up This “Hidden” Muscle to Fix Hunchback Posture (AKA Kyphosis): • Wake Up This "Hidden" ...
3 Top Exercises to Wake up the Serratus Anterior: • 3 Top Exercises to Wak...
ROM Coach app (free!): www.precisionmovement.coach/r... - 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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I have been doing the extended elbow wrist fan for over a year and it has absolutely cured my carpel tunnel syndrome, golfer's and tennis elbows (yes, I had them all)! This new twist to that exercise is so good, I am getting new gains after two days! But the shoulder ER supination ratcheting may be my new favorite exercise. I was hit by a car 25 years ago and have a partially disabled shoulder. Coach E's other methods have really helped it, but this exercise makes me think I can get back to normal? I'm very optimistic to the point of excitement. Thank you again, Coach E!
Zaire - thanks for the feedback, so glad to have helped you thus far and continue to help you going forward! Yeah the Shoulder ER - Sup exercise is a great one. Always learning new tips and tricks and love to hear feedback from people following the journey. Keep up the great work!
These are really unique exercises I have not seen elsewhere. This hands down the best elbow pain video I have seen in RUclips.
Glad that you think so!
First time doing these exercises and my tennis elbow pain has reduced. Will be doing these regularly. Many thanks.
Great to hear!
Thanks for trying them out and keep us posted on your progress :)
- Coach Joshua, Team PM
Eric! You are a wonderful example of continuing education! Thank you for always teaching us what you've learned!
I appreciate that!
So true
Great information and demonstrations! Thanks!
You are welcome and thanks for watching :)
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. 🙏🏼
Yes!
We are so glad that you found us.
Thanks for watching and commenting :)
- Coach Joshua, Team PM
Thanks! Working through golfers elbow now!
You are welcome and let us know how it goes :)
thanks a lot your videos are so helpful i've used them and they worked very well for me. keep the work up!
You are welcome and thanks for watching :)
Thank you! Been battling elbow pain for months, these exercises helped tremendously!
Glad it helped!
this is super helpful, thank you very much!
So happy to help!
Very grateful
Awwww, thanks for that :)
Let us know if you ever need more advice or assistance!
- Coach Joshua, Team PM
Worked great thank you.
Awesome!
SUPER EXERCISES!
:)
Thank-you!!!!
You're welcome!
I absolutely loved the supination ratcheting, it gives insane shoulder cramping, now I know why I have a lot of cramping in that area when I reach for the belt before driving lol
Thanks for sharing!
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 🙏
That is an awesome thing to be doing!
Thanks for sharing our content :)
- Coach Joshua, Team PM
You have a follower.
Thanks so much.
Thank you!
My first ever bout with tennis elbow started about 3 months ago. Nothing has helped to date. After 30 minutes of working the exercises in this video and your forearm pain video, I'm already getting some relief. Pretty amazing! Will keep working these exercises and hope to be back to normal very soon. Many thanks to you!
Great job!
Thanks for trying it out and commenting.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Thank you !
You're welcome!
The Pronator Quadratus exercise looks like the missing link I’ve needed to help alleviate and resolve some forearm pain I’ve been experiencing that has stemmed from both golfer and tennis elbow. Thank you for this!
Anytime!
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.
Glad that you liked it!
Thanks for watching and keep us posted on your progress :)
Thanks for the great content as always! Any hints on how to deal with musculocutaneous nerve problems?
Hey, Ali
That class of issues is quite broad. As such there could be numerous root causes to address. Do you have anything more specific to ask about?
- Coach Joshua, Team PM
This is just what I needed for my elbow pain. Precision Movement has the effective exercises for people's problems.
Wow, thanks for that!
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Nice some of these are my exercises for bilateral cubital tunnel syndrome
That's great!
This 4th exercise feels very effective to my elbow pain. So lot of elbow pain before this. Eric you are genius to find effective exercises!
Thanks for that and for trying it out :)
This is a lifesaver for us musicians/instrumentalists too!! Thank you so much 🎸♥️
You are welcome!
Oh so true😢. Got tenniseelbow. I started exercies today based on your advices. Hope it will be over and able me to continue working as a musician!
@@chenxie977 Thanks for trying it out and keep us posted on your progress.
Also, consider doing this program:
www.precisionmovement.coach/elbow-pain-solution-yt
- Coach Joshua, Team PM
Me too! These exercises have really given me hope that I may be able to play guitar properly again. Only a few days of doing them and I've noticed great improvement.
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.
Glad that you like it :)
I'll be doing these for sure. I've had "golfer's elbow" for so long it's been driving me nuts. Tried so many things. Some worked a bit, some not at all but in the end, it would never go away completely. I haven't been able to do pull-ups for over 6 months. I followed along with these and they felt really good so fingers crossed these knock it on the head for good. Thanks Coach E!
Thanks for trying it out!
Hi Andy, have you found any exercise that worked for you? I've had golfer's elbow for 6 months now and tried every stretch and strengthening exercise I could find.
I ruptured my Tendon about a month ago to the point I still have a small bruise. I've used ice and some daily band exercises but as of this morning I could still feel the spot around the tendon. I just completed this video and my arm and hand feel better already, much stronger too. I can pinch my fingers together and I don't feel as sensitive. I'll continue doing these exercises. Thank you for sharing your knowledge and understanding of how to strengthen your body before and after an injury.
That is awesome to read!
Thanks so much for trying out the exercises and for commenting.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
first of all amazing video, thanks for sharing some very important informations. the last exercise is impossible to me due to ellbow pain of the band dragging itself, any idea how to fix that?
You are welcome and thanks for watching.
For now, stop doing any exercise that causes pain or that you cannot modify in order to do it pain-free no matter how small the range of motion is. Focus on the exercises that you can do and reassess your progress every few days.
- Coach Joshua, Team PM
Thanks for those exercises! Finally a new approach! The Extended Elbow Wrist Fl-Ex triggered my Golferarm a little bit. So I really think you’re on to something! Would you recommend doing that exercise in my case? Or should I skip it and maybe focus on another one.
Thanks!
If it just feels like a stretch with discomfort/pain at a 4 out of 10 or less, keep on it. If more than 4 just decrease the ROM of the exercise. Let’s go!
Lots of really awesome content here. I’m a long time rock climber (50+) and experience occasional moderate elbow pain - climbers elbow! This video is both helpful and insightful! It was interesting to hear some of the form related causes for tennis and golf, but I was interested in thoughts on causes from poor form during climbing and lifting beyond just overuse. For example, are there muscles that one should think about turning on during pulling exercises - rows, pull-ups, etc.? Thanks
Thanks for trying them out and check this out next:
ruclips.net/video/YFz3cZOHuNY/видео.html
- Coach Joshua, Team PM
Great exercises. For the ratcheting, do you also focus on engaging biceps/triceps or more focused on just
the ratcheting motion? Thanks for the clarification.
Thanks!
That is a great idea to engage those other muscles.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Good advice. I had both tennis and golfer's elbow some 30 years ago. It took a long time for recovery. Thanks. P.S. Your shoulder stuff has helped me a lot. I fell off a ladder in mid-October and should have gone to emerge but we are not served well in N.Ontario. With your vidios I have gone from not being able to lift the arm to being able to raise it with a 10 lb dumbbell.
Glad that you like it :)
Any update?
I have absolutely awful golfers elbow from carrying and lifting my baby. Thank you so much for this xx
You are welcome!
Kiitos!
Thanks to you!
Yay, new exercises to add to my elbow rehab! I've had tennis elbow in the right arm for 6 months, and the left for 2 months. And I get random "funny bone" pain in both my elbows if I lift weights at the gym. I am SO messed up right now. I just want to see the light at the end of the tunnel. I want my healthy arms back. Going to do these exercises 2-3x a week along with other exercises, and hoping I see some kind of improvement
Thanks for stopping by, trying it out, and commenting.
We look forward to reading about your progress :)
- Coach Joshua, Team PM
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?
Thanks for watching and trying out the content.
Please continue to avoid any exercise/movement/activity that causes pain or that you cannot modify in order to do it pain-free no matter how small the range of motion is.
The first step is to rate your pain. If your pain is a 0-3 then it is safe to attempt certain exercises and assess your pain/neurological control. Let pain guide you and use the exercises to help you to retool your previously highly repetitive movements (e.g. what you do in the gym). If you don't change your techniques then you will keep getting hurt.
Make sense?
- Coach Joshua, Team PM
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!
We are happy that you found us!
Thanks for trying out the exercises.
Avoid using a brace as it will limit the neurological activity involved.
Consider doing the Elbow Pain Solution as it contains exercises for the stage of pain that you are at:
www.precisionmovement.coach/elbow-pain-solution-yt
- Coach Joshua, Team PM
thanks so much!!@@PrecisionMovementCoach
Hi! Awesome exercises! Any changes necessary for hyperextended elbows?
Glad that you like them.
Please do not move your elbow into hyperextension. Stop short of your end range :)
- Coach Joshua, Team PM
Coach E, you are a wizard. Thanks so much for fulfiling your life's task of helping weekend warriors and regular Janes and Joes fix their fitness problems without having to go to a doctorto get a referral to go to a PT, who will give you only their limited text book solutions. The exercises you have shown here are indeed unique and are helping after just one session with my elbows.
How many times per week or per day should one be doing these 4 exercises?
Edit: Never mind, saw it in the text above. :D
Thanks so much for your kind words and inspiration.
We do this for you people :)
Let us know if you have any more quesitons!
- Coach Joshua, Team PM
Should I do the pronator quadratus even though it is painful at the medial epicondyle??
Thank u for the video. Program number 4 that I'm trying! 💪
Nope. Stop doing any exercise if it causes pain unless you can modify it to do it pain-free. Modifications include moving slower and smaller.
Let us know if you need any more assistance :)
- Coach Joshua, Team PM
Okay. Thanks for the response :) appreciate it!
Sorry to veer off topic, but I want to order a peanut ball for your Forward Neck Posture routine. Any recs about which one to order? I was confused by all the choices on Amazon. Thank you for your amazing content!
Here's a good one:
www.amazon.com/5BILLION-Peanut-Massage-Ball-Myofascial/dp/B00Z65TBBI/ref=sr_1_6?dchild=1&keywords=peanut+ball&qid=1624120848&sr=8-6
Thanks for following along :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you, I just ordered!
Hi Eric. I get the tendon popping in the tennis elbow region when I do bicep curls. Can this be something to worry about, or should I ignore it?
You definitely do not want to ignore it.
This program can help:
www.precisionmovement.coach/elbow-pain-solution-yt
- Coach Joshua, Team PM
As I perform the extended Elbow Wrist Flex i am running into pain on my left side as i attempt to extend to straight. Should i Go as far as i can until the pain just begins and the do the wrist flexing and return....then gradually attempt to go further as the pain decreases? Love the exercises though....feels very good after doing them.
You got it.
Always stay pain-free and go from there.
Thanks so much for trying it out and we are happy to read that it is already helping :)
- Coach Joshua, Team PM
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.
Please focus on these exercises 2 - 3 times per week for the next 4 weeks.
Stop doing any activity/movement/exercise that causes pain unless you can modify it in order to do it pain-free.
Also, consider doing the Elbow Pain Solution program:
www.precisionmovement.coach/elbow-pain-solution-yt
Let us know if you have any more questions :)
- Coach Joshua, Team PM
@@PrecisionMovementCoachI have both tennis elbow and golfers elbow in both arms. So if I can do an exersize pain free will that make it inflamed after I do it
excellent
Thank you! Cheers! :)
I've been doing these exercises three times a week for the last two weeks. I like the supination ratcheting as I think it's restoring shoulder alignment but the last two times I've noticed headache afterwards. Should I discontinue that exercise?
Hmmmm...
I'm wondering if the headaches are a result of your posture while doing the exercises.
Try out the exercises again and make note of your head position. Try to keep your spine neutral and your head centred over your ribs.
Let us know how it goes :)
- Coach Joshua, Team PM
This has been my issues lately on the outer elbow bc I’m doing a lots of heavy cleaning..will this pain ever go away..this area is giving lots if trouble with cooking now 😢
I’ve been doing tgis technique n gives temp relieve but comes bk as soon as I overused them again..ointment/cream/heat/ice it???
Take a break from the lifting and take care of this issue. You got this.
Consider grabbing the Elbow Pain Solution program. It can help you to assess and address the root cause of your issues:
www.precisionmovement.coach/elbow-pain-solution-yt
Check it out and let us know what you think :)
- Coach Joshua, Team PM
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?
2 - 3 times per week is sufficient. Try fitting them into your off days :)
- Coach Joshua, Team PM
Hello! Do these exercises help with triceps tendonitis?
It's worth a try.
Do them 2 - 3 times weekly for 4 weeks and send a report. We are excited to read about your progress.
Talk to you soon :)
- Coach Joshua, Team PM
I have the typical golfer's elbow pain, but I don't feel the pain so much as the area from my elbow to the inside of my forearm is numb. After a few weeks of not playing padel or going to the gym, the numbness gets a little better and I feel the pain more. But when I start exercising again, the whole area is numb again for a long time. I don't know how to proceed - is it a combination of golfer's elbow and ulnar nerve irritation or are they 2 different things? At the moment I'm doing your rehab program via the ROM app and resting my arm completely, so no padel and no gym. Thanks a lot in advance
It's hard to say what the issue is from our vantage point but Elbow Pain Solution will help you to recover and do the things you love pain-free.
Keep up the fantastic work, minimize or eliminate provocative movements, and keep us posted on your progress :)
Know that I am an email away at all times at the support desk, here, or in the Facebook VIP Lab :)
- Coach Joshua, Team PM
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?
Yes. Replace the stretching with our exercises :)
- Coach Joshua, Team PM
Man this is amazing. And to think i paid $100 for Kelly starrets golfers elbow protocol that barely did anything
His loss our gain :)
How many times a week.should I do these? I stopped training upper body completely because of the pain
2 - 3 times weekly is sufficient :)
- Coach Joshua, Team PM
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.
That is normal.
The shaking indicates that the muslces are weak and cannot handle the neurological demand that you are applying. Try backing off on the ramping intensity and work at that level for a while. Eventually, you will develop more strength and endurance.
Keep up the good work :)
- Coach Joshua, Team PM
@PrecisionMovementCoach I also noticed in the supination ratcheting it feels like I'm pulling or cramping in my chest and abdomen so I back off but this one feels really good.
can i do this while sitting?
Yup!
It's always okay to make any modifications that suit your capabilities :)
- Coach Joshua, Team PM
I have tennis elbow so can I do all these exercises? Or are these exercises for both tennis and golfer's elbow?
Try them all :)
@@PrecisionMovementCoach Thanks
@Precision Movement When is your elbow control course coming out?
@@xpertvision5249 very soon :)
- Coach Joshua, Team PM
Do you ever use taping for mobile (loose) shoulders?
If necessary eg we have an athlete competing but we need to train the muscles to do their jobs correctly so try not to if possible.
My elbow pops whenever I lift weights over my head or behind . How can I fix?
Thanks
This exercises can help!
Also, consider doing this program:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
As we age do nerves die off?
Not unless you have a degenerative condition :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Im a 50 year old man and did your test with a movement result age of 48. Not sure what to get the Rom Coach app for a year or The Foundation For Movement Longevity Program, please help. Thank you.
how often should i train?
These exercises? 2 - 3 times per week :)