Hello everyone! This is Andefit. A channel to help you achieve your health and fitness related goals. This video will be on exercises to relieve elbow pain.
Tennis elbow lateral epicondylitis and golfer’s elbow medial epicondylitis are the common terms for pain on the outside of the arm or pain on the inside of the arm (Point to the arm while you are talking). Sports often put repetitive stress on the elbow and wrist muscles. Obviously anytime a person has pain they should consult with a physician to make sure that there is nothing serious going on. And always consult with your physician before you begin an exercise program. The exercises I am going to show you should not cause pain above a manageable 3 on a scale from 1 to 10. Please consider the idea that the pain could be coming from somewhere else in the kinetic chain (Point to my shoulder and rotate it forward and back). Shoulder position is super important when swinging a racket, throwing a ball, or just sitting at your desk typing. When your posture is correct you are strong. When you hunch forward extra stress is put on the body resulting in pain. Here’s some exercises to correct your posture and hopefully release the pain in the elbow.
Standing Chest Opener: 20 reps on each side
Hand firmly pressed on the wall
Keep the elbow straight
Rotate your arm from the shoulder
The hand does not move throughout the entirety of this exercise
This exercise helps with strengthening the elbow and shoulder realignment.
Overhead extension: 30 seconds
Feet shoulder width apart on your toes
Head looking up
Arms arms out over your head
Hands are touching with the palms facing up
Doing this exercise will strongly activate the stabilizer muscles in the shoulder, elbow and wrist. It will also open up the rib cage.
I suggest doing these exercises during the day and as a warm up before an activity. Our body and our brain work together to help us grow and thrive. Sometimes the brain hangs on to the pain in order to protect the body from further injury. Gently ask your brain to relax its efforts to protect your elbow. Give yourself encouraging words that as you breath in and breath out during the exercises you can feel the pain releasing and the body healing the area. Positive thinking and visualizing healing will help overcome the fear of recurring injury by strengthening the elbow. By visualizing the elbow getting stronger and more connected and in concert with the shoulder, the neck, and the rest of your body. See your elbow as part of a powerful and integrated kinetic chain of muscle and bones under the watchful command of your amazing mind.
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