Whether you're suffering from an acute tennis elbow (lateral epicondylitis) or a chronic weakened tennis elbow (epicondylosis) regardless, you need to be working on strengthening to get it right.
Here I break down the three components from strengthening the tendon, to elbow and shoulder work with an open palm grip to then shoulder stability, which tackles some of the causes of tennis elbow in the first place. Take note of the dialogue throughout this video, so you understand what you should be doing with grip or no grip, especially in the open palm section where you are pushing, pulling and doing elbow strengthening work.
It’s important to make sure the movements are pain-free for the elbow injury, and then progress your strengthening with the closing of the grip over a period of 6-12 weeks within increasing load as tolerated. Tennis elbow is an RSI (repetitive strain injury) and is usually caused from overload in the form of lack of rest or recovery - meaning that it may not necessarily be how much load you’re putting through your elbow when you grip it may be that it is too much loading overtime without enough rest between. This can happen because you are playing or doing too much with your arm in a short period time as well as the elbow doing too much to make up for the shoulder.
1. Eccentric Wrist Extension
2. Pronation and Supination
3. Open Palm Exercises
4. External Rotation
5. One Arm Scap Presses
To get the band in this video head to:
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If you need shoulder strengthening programs go to to physiorehab.com/programs
Physio Fitness | Physio Rehab
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