How to Fix Elbow Pain (ONE SIMPLE EXERCISE!)
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- Опубликовано: 9 май 2018
- If you experience elbow pain when you work out then you need to watch this. In this video, I’m going to show you not only the real cause of the pain and discomfort you’re feeling in your elbows that is wrecking your workouts, but how to fix it once and for all. It starts by stopping your focus on the elbow itself. Let me explain.
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The elbow, much like the knee in the lower body, is a hinge joint that is heavily influenced by the actions and conditions of the joints above and below it. In the case of the knee we are talking about the ankle and the hip. We know that dysfunction at either of these joints will cause the knee to torque in unnatural ways which will lead to eventual breakdown and injury. Even though the wrist is not the same weight bearing joint that the ankle is, the situation still applies and can rear its ugly head if not addressed.
In order to fix elbow pain once and for all you need to really start focusing on improving the stability of the shoulder and wrist joints while increasing the strength of the forearms. This can actually be achieved in one simple exercise sequence that anyone can do regardless of their ability level in the gym. All it takes is a bar to hang onto and position your body below with your feet on the floor.
It starts by setting the bar at about chest height and getting behind it. Grasp the bar with two hands to get yourself in a slightly reclined position with your feet flat on the floor. With your shoulders completely level, squared up and parallel to the bar, place one of your hands in the middle of the bar and release the other. From here, work hard to prevent your torso from dropping even a millimeter to the side of the released hand. That is what your body will want to do, especially if you are lacking stability through the wrist and or shoulder on that side.
See if you can hold this for up to one minute without moving. If you can, you will move onto the next progression but not before testing the other arm and making sure that your strength is symmetrical. If so, then you now want to widen your grip so that the hand that holds the bar is now more in line with your shoulder than the center of the bar. This just makes the challenge of keeping your torso parallel that much more difficult.
If you can do these again then you’d want to move onto the more difficult version of the challenge by getting your bar lower under the bar and more subjected to the force of gravity as a result. Same thing goes for the hand position. Start with one in the center and then move them to the outside. Finally, if you want to turn this into more of a dynamic challenge for your elbow pain and start to fix it once and for all, do the hand swap shown at the end of the video.
All in all, the key to fixing elbow pain lies in the shoulder and wrist/forearms. If you are lacking strength and stability in the shoulder or wrist as well as the surrounding muscles then you can almost guarantee that you will likely see the end result of that issue wind up causing pain in the elbows. This can be fixed. Simply add this one exercise to your routine about 3-5 times per week at the level of challenge that is appropriate for your given state.
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the bit that sticks out from the elbow it has a bit of muscle or something that seems out of place, when i move it and compare it to my other arm, the elbow has some kind of thing moving on it, it's hard to explain but basically something is popping up and down
ATHLEAN-X™ my pain is not in the elbow but in the break part of the elbow. Would this exercise help that? Please advise
Hi i sub to you because i have elbow pains because to do too much push-ups to me oops thanks for your tips anyway.
Is there any way to perform a preventative exercise without this equipment,?
ATHLEAN-X™
Very informative unlike other channels...
My outside right elbow has been killing me the last couple weeks, having to take ibuprofen just to get through workouts....
His voice haunts me because I only hear it when I’m injured
Conrad Myers Same here bro I always look to Jeff when I injure myself! Guess it’s time we start doing our research before we workout, I’m learning how to prevent injuries now before I even enter the gym. Stay safe brother!
Jesus Rodriguez you stay safe too.
Yup😆
So true, but his demeanour is calming and reassuring
Conrad Myers HOWLING at this🤣🤣🤣🤣 SAME
Guys this is legit. I’ve had golfers elbow for 7 months! I’m talkin EVERY day constant tightness in my forearm, constantly rehabbing it, literally all day every day rubbing and massaging the inner part of my elbow because of constant tightness. Finger tingling and cold feeling in my hand. Literally all my fingers started acting up. I was concerned I had nerve damage and was done lifting. I couldn’t do pull-ups for 6 months without constant tightness in my tricep which caused elbow pain. I have done this exercise at the end of every work out. 2-3 sets of 30 second holds. No joke my pain is cured. No tingling. No tightness. I can do heavy pull ups again. This dude literally saved me. Much love man.
How long did it take
Hello Mr. White, I too have been struggling with golfers elbow and it's taken a serious toll on me, mentally and physically reading your comment really gives me hope of finally getting rid of this horrible problem
Peter Taylor honestly I felt relief immediately but I’d say consistently doing it every workout had me at 99% in about 3-4 weeks. But you have to do it exactly as he says. Keeping the shoulder back. I do 3 sets of 30 seconds on each arm. And occasionally will do a set or two of 45 seconds.
Jordan good to hear man. Just stick to it and don’t rush back into workouts that caused the pain. I would also recommend getting wrist wraps while you are recovering. It helped me get back into a groove with pull ups and pull down variations without putting a lot of strain on my forearm while still being able to properly hit my lats
@@Jordan-sr9gy how is the progress going my man? any luck or find another exercise that helps?
This guy save me from my back pain years ago. Now his saving my elbow! Thank you!
how are you doing now my friend?
Great video content! Sorry for butting in, I would appreciate your thoughts. Have you researched - Kiyaria Yanenry Rule (do a search on google)? It is a great one of a kind product for unlocking the secret to get rid your tennis elbow without the hard work. Ive heard some interesting things about it and my old buddy Taylor finally got excellent success with it.
Now his most papular video. My back pain disappeared instantly just a superb video.
@@Far-cw8sh papular 👍
True
100% LEGIT. I had throbbing pain for the last few days and it has severely diminished after one exercise (3 sets). This will be a part of my daily routine. Thanks Jeff!!!
The most educational fitness dude on YT
yes
Heck yeah!! Without a doubt!!
Because he actually went and got an education
And that's a fact
Adam Siegel For sure
Jeff you are the man!! 6 months of elbow pain, not even cured by cortisone injections. I then do this exercise for 3 days and the pains gone!! It's now a permanent part of my routine. Can't thank you enough.
Peter Adams Hello sir i just wanted to know if there are any updates on this
Can you tell me how much sets you did this per day and for how long was one set?
@@emanueldolo started around 2 sets of 30s and built up to 1 min.
Peter Adams hi Peter, did you start doing this while you had elbow pain? Wouldn’t this aggravate the elbow pain? Thanks!
@@gothrockatwork I did have elbow pain but I found that the hanging didn't aggravate it. But I suppose it would depend on where you were in the healing process.
I suffered from tennis elbow type pain for almost a year, couldn't even lift a cup of coffee without elbow pain. I tried all the usual forearm/hand/finger stretches, icing, strengthening etc. with no improvement. I watched this video, installed a pull-up bar at chest level in my doorway and began these exercises. Immediate improvement! After several months, I'm 99% pain free and back to lifting weights, etc. I've made this exercise part of my warm-up routine (great overall core strength move too) and will continue it faithfully! Thank you!
How many times a week do you do these?
Jeff this is saving me. Started having bad elbow signals a few days ago and it is astonishing how much of an effect this has from the get go. Wouldnt have thought that it wouldve been so easy to injure oneself just after having started doing chinups; this stuff is priceless, thank you immensely
I can't wait to give this a try in one of the three squat racks in my crowded gym
Use TRX to do it if they have it, and nobody will bat an eye.
Surely you mean the curl rack.
I do this on the smith machine, nobody ever uses it anyway lol
I use a cable machine (one of the ones where the cables are closer together, if that makes sense). I use a bar attachment that fastens one end to each cable and put each side at the highest weight it can possibly go. Voila, an adjustable straight across bar. Hope this made any sense at all lol
smith macine.
Dudes just need to stop hating on this man, every single video I have watched, has helped me out. He is a guru when it comes to the body anatomy.
Nah my man guru is a water balloon and killed all the Albion namekians its dende healing power's
Nobody hates Jeff. Yes, sometimes people make fun of some of his stuffs when he's too strict about something. I've done it too. But that's just because I love him and watch his videos almost everyday. Jeff is the only guy I can trust with my eyes closed when it comes to fitness training.
Ricardo Rivera Truth.
Devastator 21 NAAAAIL
Who the fuck could hate this channel lmao
I’ve had golfers elbow for the past 2 months due to mountain biking. I tried few exercises that I have found online and nothing seamed to work. I have done this exercise for the past four days and it is the only time I have seen a huge improvement. Thank you very much
Having had numerous injuries throughout the years, theres always been one person i can guarantee will provide the exercises to help rehabilitate and maintain my training. Thank you so much Jeff from london, you have been an absolute legend.
but this people are always on youtube, almost never a real doctor...sad truth for me
I swear on my father's grave that today I was doing bicep preacher curls on the EZ bar and felt pain in my left elbow and thought to myself, I need to search Jeff's videos for elbow pain and then BAM - RUclips notification for this! It's creepy.
Rob S Fuck dude it was same for me i was serching as we speek and got a notification
Same here brother... elbow pain since yesterday and here is the cure by Jeff
Jeff's good like that. Happens to me too, I'll be like "I need some new shoulder workouts" and boom, it's like magic.
Rob S. Scary part I didn't say it or search it, but it was in my suggest videos
I agree, I came home yesterday form the gym and told my mom that I might have tennis elbow because when I try to curl heavier weights, the outside of my elbow started to hurt. It's crazy how there's a video on it right after.
Tried this once today and I’m already seeing an improvement in both my wrist and elbow pain. Thanks a bunch. I’ll be adding this to my workouts.
How often did you do it
THANK YOU SO MUCH JEFF, I've been suffering for 6 months with 2 x tennis and 1 x golfer's, and after just 2 sessions it's soooo much better. I tried every exercise going, including specialist straps, and Acupuncture. Even if it doesn't disappear, I'm so relieved. This approach is unique as far as I can see, s a big well done for going the extra mile mate.
Hi Jeff. How can you do this if you don’t have access to a bar/rack?
@@tracycook896 I think you can use a long wooden stick and place it on something like two chairs or tables.
@@tracycook896 most parks or even schools have something there that you could use. I think it'd be worth stopping and doing 3-4 sets three times a week to see if it would help.
Thanks Jeff from a guy in his 50's who started with weights 2 months back. I had a pinch in the outside of an elbow and did the usual rest and ice routine for 2 days. Didn't feel any improvement till I stumbled across your video. I did it twice with the beginner grip and a few reps in a 3 day period. It's really great and my elbow doesn't feel any pain nor ache and I'm planning to resume training tomorrow. Many thanks again!
Almost a year of trying to workout around this problem! Noticed significant reduction in pain/burning after doing this ONE TIME! Between this and the stretch for plantar faciatis, I'm more than grateful. No exaggeration to say this channel is the GOAT regarding exercise and nutrition.
He’s amazing. Every time I’m
Injured I come here. Great work
Thank you so much Jeff. I am an older man…53…still working for a tactical police team as an operator. I want to train but my body is holding me back. Your exercises for lower back and shoulders really helped me out. I hope I can solve my elbow issues with your expertise.
Update?
@@sonhegdeog7454he started bodybuilding, his stage name is "cbum"
Thanks for all the help Jeff
Pro tip: Don't try this at home if your rack isn't bolted to the floor (as I just did).
Jason Mattis 😂😂😂
If your gym doesn't bolt the racks to the floor, you could also do this on TRX if they have it.
Not so pro tip huh
What did you do this time
@@Greenlion781 hes at home
This is helping my elbow but it's also lengthening my whole left side body and all the way through my shoulder. This is very impressive Jeff!
I do this twice a week and it's made a massive improvement. This guy is for real. Many thanks.
Perfect timing
I’m dealing with this issue right now
Bravo to the G.O.A.T
Did Jeff read my mind? I’ve been experiencing elbow pain and planned to ask him about it just today. This guy is a god!
Same here haha
Saaaame 😂
Sameeee
same here dude
GranolaBarHero saaammmee, lol!!
Was experiencing elbow pain over the last few weeks. Tried these tips today. Wow what a difference. The pain in my elbow was significantly reduced. I was able to complete a full workout with minimal discomfort.
the world needs more people like you Jeff. Thank you for all you have done!
This is what I am suffering from... So needed this, Thanks!
I also have some pain on TOP of the elbow near the Triceps, probably tighteness there?
PLEASE MORE on safety and rehab in the gym!
I have the same problem with my lead hand (got it from boxing)
Jeff thank you, I've been doing this for like a week and my elbow is pain free. Unreal.
Unbelievable Jeff! You saved my hand! I never wrote any comment but you deserve it ! You fixed my problem in only one session!! I used to have a huge pain in my left inner elbow part (I couldn’t do any curl comfortably for almost 7 months, always in pain), i saw this video and was so skeptical (never seen your channel), I tried it since im not going to lose anything (i tried Ice/ heat/ nsaids/ other physical therapy movement) , i tried resting my arms and biceps for good 2 weeks! With no improvement. This video solved my pain in only one session i felt the difference instantly !! I end up doing 3 sessions , god bless you Jeff!
Short, simple and straight to the point. No long explanations. I'm going to give this a shot and see what happens.
I find your methodology to be practical and slightly beyond awesome. Thanks!
Thank you so much, you're explanation helped me relieve almost debilitating pain in my forearm, that essentially let me keep working my job. I thought i had an issue with my ulnar nerve, but in reality the only issue i had was muscle pain cause by carrying a water bucket wrong!!
Have had some success after watching this once, and adding it to my workouts, had to come back an watch it again. Thanks, elbow pain is going away.
Thank you man, this might be just the answer to the pain I get from playing guitar even having a neat technique which I already had checked with professional musicians and this elbow pain just wont leave me alone its been 4 years now. If this is the answer I promise to remain subscribed to your channel forever
Don't even have elbow pain..just watched it cause its Jeff!
Entertainment Central same here too!! .lol
Entertainment Central same, watch every video even if i have nothing with the video
we all do that
I haven't elbow pain either but when it starts to hurt someday I will know what to do after watching this
Same here haha
Yeah helped a lot, i was putting off researching this cuz i didn't know how long it would take. But three minutes into the video, and my elbow immediately feels better.
Thank you.
I can't tell you how grateful I am that I bumped into this video...I was really searching for something like this. I tried this the way you said and wow!!! I am so much better. For a moment I even forgot I have been in pain. It's like 95 percent better.
Watching all your videos Jeff, really good stuff, have tennis elbow myself and am getting really good tips, to help me carry on training, realising my mistakes in the past and putting them right thanks to your videos, your a life line Jeff, a big thank you 👍
Jeff, every time I need to troubleshoot my body, your videos always help. This is especially true now as I was lazy over the holidays and am starting to get back into the swing of things in the gym. This will also make recovery days more productive. Thank you, sir.
Incredible Jeff, I've been starting to have bad pain on the inside of my elbow and I'm going to give this a shot!
The man is not of this world!! It gave me instant pain relief after weeks of a messed up shoulder!!!
Looking forward to trying this exercise. Thanks for all the quality information
Jeff, please do a video on ulnar nerve subluxion at the elbow; causes, corrective exercises and stretching. You’re the best man! Thank you for all your knowledge.
hey any luck fixing this? I'm dealing with the same issue.
You are so phenomenal Jeff!!! Thank you!! Your exercise for healing heriated disc in back worked!!! I am excited to try this one for my tennis elbow!!
Did it work? I have the same problem.
This video makes so much sense, I have tennis elbow, I also have a pinched nerve in my neck. I've been over compensating with my elbow joint due to the pain in my neck and shoulder, I didn't realize. Thanks I'll be trying this exercise.
As always, straight to the point with on point knowledge. Thanks Jeff.
This five minute video solved 12 years of my elbow pain. Thx!!!!
Damn, 12 ......CONGRATS BUDDY!!!
So good! Some of my routine s incorporates this action, or move, but I never thought of isolating this exercise for my occasional elbow pain - I feel like a dork.
Thank Jeff for putting this out there for us. You’re the best.👍
This one actually helped! I had an elbow pain for month and a half and it wasn't get better. I did that exercise twice a day for 5 days and now I don't feel any pain during the trainings.
After suffering from tennis elbow for a month now with no improvement doing this once I already feel so much better. Thankyou
People: What’s your name?
Jeff: whatsupguysjeffcavalierathleanxdotcom
Smart. Like a one leg bridge for strengthen the stabilizing in the hip but for the upper body.
Wow this really works. Literally after doing this for 30 seconds, the pain in my left elbow is almost completely gone. I’m sure if I keep doing this, it will go away completely
Thanks Jeff
I have had this for months with no sign of it getting better.Thank you and I have started the remedy.
Thank you for the solid exercise. I'll give this a shot for my elbow
This works for me guys, I had this pain for a week and I can't use more than 70% weight I usually do, after 2 days doing this today I feel great again.
@Diego Aguila we need this answer lmao
Genius! Love this solution. As soon as my gym opens, definitely trying this.
Iv'e been having a lot of elbow issues as of late, exactly the way you described. Gonna give this a go. Thanks for uploading.
I was having so much pain in my elbow and by chance I landed here!!!
and the exercise suggested in vid actually made the pain Go in 1 day!!! 😄
Perfect timing! My guru, Jeff, posting how to fix elbow pain days after I start being bothered by "golfer's elbow"! You are THE man.
@@martinkarlsen574 Most people heal normally within a week,with this trick it could take days,but dont start lifting right away,pain might start again
This is amazing. Ive been having elbow pain for 3 months and i felt instance relief when i tried this. Recommend this highly
Been struggling with this pain for 8 months thankyou. I really hope this helps.
I've struggled with this for years and haven't been able to get myself in the shape I wanted because of it, THANK YOU for helping, great video
how are you doing now my friend? ever go away if so please share your story!
OH MY GOD. I don’t believe this! I had just started working out recently and my elbow inside is feeling uncomfortable and its really painful. So i searched this up, tried this and BOOM, its all gone like miracle. The power of science! Thank you so much!
Outstanding instruction. I have suffered elbow pain from training on punch bags over many years . I will now try this. Thank you.
I am terribly impressed with the exercises you have suggested for the back pain
This is a perfect exercise for me because I’ve had my shoulder reconstructed and my elbow is always a problem. Thank you for posting this I’m sure this will help immensely
As soon as my pain starts .... I found you uploading my topic video😂😂😂 great job man
Thank you very much jeff. I suffered from this one nearly 6 month. after doing your exercise I feel better. Thank you again..
Goodness! I gave this a shot after seeing the tonnes of comments below saying how this exercise (almost) immediately helped w their elbow tendinitis and lo and behold!!! It really did work for me! I’ve been struggling w tendinitis for awhile now and just yesterday it hurts to even bend or straighten my arm.
I started out with using 2 hands to hang first as my elbow still felt slightly painful if I hang with one hand. After 2 sets of hanging with 2 hands, I could IMMEDIATELY proceed to 2 sets of hanging with one hand!!!!
Thank you so much!!!
Jeff, this video helped me get rid of over a year of elbow pain! Thanks so much! #jeffforprimeminister!!
I can just see it now tomorrow morning half of the early birds INCLUDING myself will all be hanging from every conceivable rack and none of us will make eye contact cause we all know....
great stuff will be giving this a try and will come back and let you know how i get on
👍
Jeff thank you so much! I had elbow pain for months, and now it is gone!
Honestly my man Jeff gets me emotional with how much he has devoted his life to show us how to train our bodies the most effective way. Without hurting ourselves.
Posture, Jeff fixed it. Elbow pain, Jeff fixed it. Gap between my abs, Jeff fixed it. Knee ligaments issues, Jeff fixed it.
Thank you Jeff. From the bottom of my heart. Some of us only have our bodies and minds. You are empowering me.
Jeff: "Even when I'm not working out, I'm doing this very strenuous workout"
I've had elbow pain from towel chin ups for a while and had to stop doing them. This exercise has really helped. Thanks!
Will try this. I too have a small labrum tear and rather unusually, a fully ruptured left pec major. I get inner elbow issues from time to time. It’s took a while but I am back trying strong after injuries. I will definitely try these stability exercises. Thank you for the advice. 💪
Wow, thank you! Been struggling with a great deal of elbow pain and trying to train through it. You describe my symptoms exactly, I will be doing this today in my workout
how are you doing now my friend? ever go away if so please share your story!
This literally solved my 2 day pain in 5 minutes HOLY MOTHER OF GOD BLESS YOU
Same. Elbow pain I had for a day went away in only 3 sets of this exercise
Singh is king.... How many sets and for how long did you do this before pain went... And how r u now?
Same here, I just shocked after doing this exercise bcs since 2 days I had extreme pain on elbows
How do you do it at home?any suggestions
@@linymathew8802 Work real hard 2 weeks and only eat 100g rice a day; save up! ;)
Your videos have begun to address my hip issues after 6 years of challenge. Will work on elbow. Looks promising
Jeff this worked liked magic i did it before and during my workout saw results immediately thank you so much.
Thanks for the tips because I did a workout and my joint from forearm to bicep was really hurting and couldn’t stretch arm fully. Did this a couple days and saw major improvement.
how are you doing now my friend? ever go away if so please share your story!
Jeff! man, I'm a doing a iron working program that requires us to lift like crazy, this helped me tremendously thank you
How often did you do it
@@fappi4548 not to much, thankfully
@@Sovereignofkings I did it yesterday and this morning still not feeling better
@@fappi4548 I hope you didn't tear something
@@Sovereignofkings it only hurts when I do pushing stuff
This does help shoulder, elbow and even wrist pain, believe me I know. Did it a couple times and helped greatly, didn't even have to do 10 sets, only about 3 sets for a week or 2, did great.
Thanks Athlean x ive been suffering from this pain since 2 days and couldnt figure out what to do..but with your excercise my hands came normal after just 15 mins
This video came at the right moment!
Hi Jeff. I have had an official diagnosis of elbow tendinitis and shoulder tendinitis. My fitness has taken a huge hit, as these two issues combined have impacted every barbell compound lift. I can’t bench, can’t overhead press, can’t back squat, can’t front squat, can’t row, deadlift aggravates the elbows. The pain can be absolutely incredible.
Can you link me to your videos on shoulder tendinitis if you have them?
Do you have a comprehensive strategy for these issues?
Stephan Ralescu I am very sorry about that, I’m having elbow pain probably cuz I benched very heavy and hurt one elbow and now some pain is coming up with the left. I feel very worried for I’m young and have so much joy and adventure ahead of me in highschool but my injury’s r putting me back. I feel terrible so I understand how painful it is. I hope the best for you
I will absolutely be doing this tomorrow! Had to leave the gym early today because it was too painful to keep working out
I'm going to give this a try. Thank you for sharing.
I went to bed fine . Woke up thinking I was crippled.
Same wtf. I couldnt move my arms
This bulking season of this year i have this elbow pain bcs i lifted heavy weights for 6months..
Thank you for this vid. 💪
Aymen Fitness i hate you for saying “respect”
Will ad this to my routine. Dude, thanks for what you are doing.
UNBELIEVABLE!! Like seriously, had injections… both elbows. Op on both, PRP op that is. Still pain… tried these exercises yesterday and today woke up with NO PAIN! Thank you so much 😊
Delete all my 3,028 bookmarks, and my elbow won't hurt, if ya know what i mean.
haha stop it...
Too mch bookmarks most are educational and for my manily pleasure views also educational lol... if you get my drift MAN or are you a man?
Oh my
YOU read national geographic TOO??
LOL
Isn't he like a badass Ross from 'Friends'?
Hahaha
Lmao
As always extremely helpful. I wish you all good luck in the world!
I suffered from tennis elbow after lifting weights/ especially bicep curls for months! Tried a lot of different exercises from many physiotherapists. I wanna thank you for this one simple but tremendously effective exercise. One month in, I can lift normally again! You doing an amazing job!