11/21/2023 0 Comments Youtube tennis elbow exercisesI recommend starting off with Kettlebell Swings three times a week for 50 repetitions.īut over time, as you get stronger and your tennis elbow starts to fade, increase this by 25 reps each progression. When you perform a swing, you load up posteriorly and at the top, you can see it’s driven by the hips.īut the arm is staying in this extended position and the wrist is staying in this extended position, which is creating that stress: the good form of stress to that extensor tendon wad up here and the elbow and maintaining the mechanics in the support from below. You can see that we need to have this neutral wrist position, which requires activation of the extension of the forearm. If you don’t have the proper strength and mechanics through your shoulder blade and scapula to eccentrically decelerate your arm, guess what’s going to try to kick in and do the job? WRIST EXTENSORĪthletes who focus on throwing – the tennis server, the football player, the baseball player, etc. If you could reposition this shoulder in the right place, maybe you’ll still have the adequate strength in that forearm to not have caused that in the first place because once you restore the normal length-tension in there, you’ll be alright. If you don’t fix this posture, it’s never going to really help to counteract what’s going on at this forearm. Remember what happens when we have prolonged stretch? We get weakness. If you have this prolonged internal rotation or flexor pronator tightness, you’re going to get a prolonged stretch on the outside of the extensors on the opposite side. The internal rotation of the arm creates a pronation at the forearm. It creates an internal rotation of the arm. This is called the rounded shoulder posture. Guys with bad posture are internally rotating their shoulders. And what could be happening is bad posture. Whatever’s mechanically happening here is going to have a carry-over effect into what the joint does below that. You might wonder, “Jeff, how could the shoulder have anything at all to do with what’s going on here at the elbow?” A lot! The shoulder and elbow are attached.
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