Learn the top exercise for tennis elbow so you can decrease pain by 81%, increase strength by 71% and improve function by 76% according to the study.
#tenniselbow #lateralepicondylitis
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Links to buy a flexbar:
Red (light resistance): [ Ссылка ]
Green (medium resistance): [ Ссылка ]
Set of three: [ Ссылка ]
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Top Exercise for Tennis Elbow
If you are suffering from tennis elbow, or lateral epicondylitis, and you have pain with gripping, twisting and using your hand in general you’re probably very frustrated with the pain. It can take a year or longer to go away, but it doesn’t have to take that long. There are a lot of exercises you can do but not all of them are going to help out all that much. I’m Dr AJ Ludlow, in this video I’m going to show you the number one research backed exercise that can reduce your pain by up to 80 percent in just a matter of days and eventually eliminate the pain all together. It also happens to be one of the least expensive and easiest treatment options because you can do it at home on your own.

In the study people with tennis elbow did this exercise in addition to standard physical therapy treatment for 6 weeks and they had a 76% improvement in function, 81% improvement pain, 79% reduction in tenderness and 71% improvement in strength, while the standard physical therapy treatment group saw very minimal improvement.

Multiple studies have proven that a very specific type of exercise helps tendons heal more quickly. It’s called an eccentric exercise which is a slow and controlled lengthening of the muscle and tendon. It’s a simple exercise but it does require a rubber bar, which fortunately, doesn’t cost very much. I’ll put a link for the one they used in the study in the description and at the end of the video.

To do the exercise you hold one end of the bar with the injured arm with your wrist fully extended. Then you grab behind the bar with your other hand and give it a good twist. You want a lot of tension on the bar. Then you straighten out both arms while keeping the bar fully twisted. Now slowly untwist the bar with your injured arm. The slow untwisting motion should take 4 full seconds.

For the best results you’ll need to do 3 sets of 15 every day for 6 weeks so you can fully heal your tennis elbow and get back to doing what you want without pain. In the study they used a rest period of 30 seconds in between sets.

It’s a little awkward at first but after the doing it several times it gets easier. A little pain or discomfort is ok and you should notice that it will get easier and feel better as you go. In fact the study started with a lighter resistance rubber bar then progressed to heavier resistance when they no longer had discomfort and the exercise got easier.

If you’re going to do this exercise to improve your tennis elbow, and I highly recommend that you do, then you’ll want to start with a lighter resistance bar. The red bar should be good for most people but if you have a lot of pain that is easily flared up you may need to start with the yellow. The green bar provides quite a bit of resistance and would be good to start with if you are already pretty strong and think you can handle it but most people would do well to start with red then progress to green when you’re ready.

If this has been helpful, make sure to give this a like and subscribe to the channel. I wish you the best in recovering from tennis elbow, stick with it and you’ll do great!

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