Having trouble viewing? View on YouTube.
✖️ Elbow Pain – 3 Exercises that may help!
👉🏽 I’ve noticed over the years a lot of elbow issues are a result of inadequate elbow and shoulder mobility.
👉🏽 When assessing your active range of the elbow, if you can’t completely supinate (palm facing upwards) or pronate (palm facing downwards) then you should not be working with a straight bar/barbell because you’re forcing the joint into a range your tissue doesn’t own.
👉🏽 Much like the shoulder, if you can’t actively externally rotate your shoulder in a way that places your hands behind your head and your elbows behind your torso, you shouldn’t be jumping under a barbell for exercises like squats until you can actively get into that position. Forcing yourself into these positions and grips is potentially what is aggravating your elbows!
👉🏽 Remember, our muscles get a decent amount of blood flow but our connective tissue (tendons/ligaments) doesn’t. It’s the rotational component in these exercises that promotes blood flow to the connective tissue!
👉🏽 Zottman DB Curls – 3 x 8 @3010 tempo
👉🏽 Dowell Pronation / Supination – 3 x 10 reps
👉🏽 External Rotation – 3 x 12 @3010 tempo
Any questions please comment below 🙂
😊 I offer external services to these weekly mobility videos. If anyone is ever interested in a movement analysis or strength & conditioning 1 on 1 training or online programming, please feel free to reach out!
Mobile: 0421 773 105
I work from a gym in Brookvale called J-Train Athletic Performance.
Check out my LinkedIn Profile for my experience and certificates if interested.