ReliefApp

Do you have Golfers elbow? Give these movements a shot for some

1) Manual release of radiobrachialis (1 minute each side)
Instruction: Dig thumb into muscle on the outside of the elbow, and bend and extend the elbow 3-5 times. Move thumb up and down in the area to find more tenderness, then repeat the elbow bending on all other tender spots.

2) Manual release of Bicep (1 minute each side)
Instruction: Pinch your bicep looking for a tender area. once you find it, hold the pinch, then bend and extend the elbow 3-5 times. Repeat on all tender areas in the bicep.

3) Stretch wrist extensors (hold for 30-60 seconds each side)
Instruction: Straighten your elbow and grab your fingers with the opposite hand. Pull your fingers upward towards the same side elbow, looking for a stretch in the outside of the forearm.

4) Stretch wrist flexors (hold stretch for 30-60 seconds)
Instruction: With both knees down, plant the palms of your hands on the floor with your fingers pointed back towards your knees. Keep your arms straight and rock your hips back for a greater stretch.

5) Stretch biceps, thumbs down grip (hold for 30-60 seconds each side)
Instruction: Face away from a door frame or vertical bar. Reach back and grab the bar with a 'thumbs down' hand orientation. Raise your chest up and step forward with the same side leg.

Complete this sequence 1-2x daily for 2 weeks. As long as you don't reaggravate the area through golf, tennis, or other activities, your elbow should be feeling much better.

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