The Start Of A Completely Pain-Free Elbow
This is for you golfers and tennis players, but also anyone who has pain and inflammation (golfers elbow, tennis elbow, tendonitis) in your elbow… we may be able to help you!
Some people we have met in the past were skeptical at first. So, to give you some results in advance, follow the exercises below to alleviate some of your symptoms. Then when you’re ready, if you want to speed up your results, book an appointment with one of our doctors today and we’ll tell you in a matter of just a few minutes if we can help you.
Find One Of Our Clinics Near You
If you’re in Amarillo, Texas, we have two locations now. One on Soncy Rd, and one on Paramount Blvd. Click the link to get directions to the one most convenient for you!
DISCLAIMER: First consult your doctor to ensure no break, infection, tumor, tear or organ involvement.
If severe pain = 1 hour. For slight pain = 20 mins. At least once in the morning. Do exercises daily until pain stops for 24 hours. Once your pain is gone, continue with the menu for 1 week, then start into the overall conditioning supportive program.
Time Frame: Hold position for 3 minutes.
Why: This re-engineers joint links between heels and shoulders.
How: Stand up on step with heels edged off step. Hold onto rail for support. Let body weight press down into heels to engage the backside leg muscles. Don’t bend knees. Hold for 3 minutes.
Time Frame: Hold position for 1 minute.
Why? Turns off compensating hip muscles, restores the normal low back arch.
How: Kneel on all fours, shoulders directly over hands. Let back and head relax toward floor so shoulder blades come together. Let belly button push toward floor so there is a pronounced arch in back. Keep elbows straight, shift hips forward 6-8 inches in front of knees. Hold 1 min.
Time Frame: Do 2 sets of 30 circles for each arm in each direction.
Why: This restores ball-and-socket function to shoulder that has frozen into a forward hinged position.
How: Bent over a bench or chair, Hold a 5 lb weight lightly in free hand – as you gently pendulum weighted arm in a small circle. Let momentum carry arm through the circle. Circle 30x clockwise, and 30x counterclockwise, then repeat on other arm. Do 2 sets of 30 for each arm.
Time Frame: Hold each position for 1 minute.
Why: Unlocks shoulder blades.
How: This is a 3-position move. If 3rd position aggravates elbow, only do position 1 & 2 then try again after two days.
- Position one: Face wall, feet pigeon-toed up against the wall. Place arms over head in 12-O’Clock position, and hold for 1 minute. Elbows straight, while shoulders rotate away from the wall, with the thumbs pointing away from the wall. Hold 1 minute.
- Position two: Same pigeon-toed stance. Place arms at 10-and-2-O’Clock position. Hold for 1 minute.
- Position three: Same pigeon-toed stance. Place arms at quarter-to-three position. Hold for 1 minute.
Supine Groin Stretch
Time Frame: Hold position for up to 10 minutes per leg.
Why: This turns off compensating groin muscles.
How: Lie on back, one leg bent 90 degrees resting on chair. Other leg extends straight out on floor. Prop both feet so toes point upward. Hold until extended leg is completely relaxed, then switch leg position and repeat. Use Thigh Test to determine when leg is completely relaxed.