Filed Under (Elbow Pain) by Rick Kaselj on 20-09-2011
I have not talked much about elbow pain exercises on the blog.
Well, today I am going to.
Here you go.
3 Exercises for Elbow Pain
I hope you liked the video.
Kind of funny that I get called an “Injury Specialist” video.
Injuries are my focus and passion so I will take the label.
Let me expand on things in the video.
Exercises that Irritate the Elbow
As Shawna had mentioned, a lot of times pulling movements will irritate the elbow. The examples she had mentioned were pull ups and the “Human Flag”.
A few things will happen.
The pulling movements will lead to increased tension in the upper body which affects the movement in the upper body and the length in the muscles in the upper body. You can see this when I try to get Shawna to straighten out her arm.
Most of the pulling movements done in the gym are done with a power grip. This puts more stress on the elbow.
Let me expand on what you can do about that elbow pain with a focus on three exercises that you can do.
#1 – Decrease the Power Grip
The power grips is that same grip you use to grab a dumbbell.
If you want to decrease your elbow pain, look at what you do during the day when it relates to the power grip and try to do it less, or eliminate it.
Decreasing how often you do the power grip throughout the day will decrease how much stress is on the elbow and in turn, decrease the pain.
#2 – Self Massage of the Elbow
I am a huge fan of self massage to help with injuries.
I highly recommend it for Achilles tendinitis.
It is also excellent for elbow pain.
It helps improve circulation, move metabolites from that area and decreases tension in the muscles.
#3 – Deep Stretch
A lot to times the fascia in the arms will shorten up.
This could be due to injury, posture, repetitive movements, prolonged static posture or excessive pulling and curling movements.
The point before will help but you also want to stretch the fascia.
I describe a stretch that I recommend in the video.
It is easy and I find it is excellent for people with elbow pain plus I find a lot of people can benefit from it.
If you want more great information on fascia, make sure to take a look at Dean Sommerset’s presentation in MIRU.
I think that is it.
Have a great day.
Rick Kaselj, MS
If you are looking for more information on what to do about elbow injuries, you can check out Exercise Rehabilitation of the Elbow and Wrist.
.
DESCRIPTION:
