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How to Fix Elbow Pain (ONE SIMPLE EXERCISE)

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Rating: 4.0; Vote: 1

If you experience elbow pain when you work out then you need to watch this. In this video, I-m going to show you not only the real cause of the pain and discomfort you-re feeling in your elbows that is wrecking your workouts, but how to fix it once and for all. It starts by stopping your focus on the elbow itself. Let me explain. The elbow, much like the knee in the lower body, is a hinge joint that is heavily influenced by the actions and conditions of the joints above and below it. In the case of the knee we are talking about the ankle and the hip. We know that dysfunction at either of these joints will cause the knee to torque in unnatural ways which will lead to eventual breakdown and injury. Even though the wrist is not the same weight bearing joint that the ankle is, the situation still applies and can rear its ugly head if not addressed. In order to fix elbow pain once and for all you need to really start focusing on improving the stability of the shoulder and wrist joints while increasing the strength of the forearms. This can actually be achieved in one simple exercise sequence that anyone can do regardless of their ability level in the gym. All it takes is a bar to hang onto and position your body below with your feet on the floor. It starts by setting the bar at about chest height and getting behind it. Grasp the bar with two hands to get yourself in a slightly reclined position with your feet flat on the floor. With your shoulders completely level, squared up and parallel to the bar, place one of your hands in the middle of the bar and release the other. From here, work hard to prevent your torso from dropping even a millimeter to the side of the released hand. That is what your body will want to do, especially if you are lacking stability through the wrist and or shoulder on that side. See if you can hold this for up to one minute without moving. If you can, you will move onto the next progression but not before testing the other arm and making sure that your strength is symmetrical. If so, then you now want to widen your grip so that the hand that holds the bar is now more in line with your shoulder than the center of the bar. This just makes the challenge of keeping your torso parallel that much more difficult. If you can do these again then you-d want to move onto the more difficult version of the challenge by getting your bar lower under the bar and more subjected to the force of gravity as a result. Same thing goes for the hand position. Start with one in the center and then move them to the outside. Finally, if you want to turn this into more of a dynamic challenge for your elbow pain and start to fix it once and for all, do the hand swap shown at the end of the video. All in all, the key to fixing elbow pain lies in the shoulder and wrist/forearms. If you are lacking strength and stability in the shoulder or wrist as well as the surrounding muscles then you can almost guarantee that you will likely see the end result of that issue wind up causing pain in the elbows. This can be fixed. Simply add this one exercise to your routine about 3-5 times per week at the level of challenge that is appropriate for your given state. For a complete program where we overlook none of the important details of training, head to and get the ATHLEAN-X Training System. Start using the same workouts used by today-s top athletes and start looking and feeling like an athlete in no time
Date: 2022-04-22

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Comments and reviews: 10

Second
Hey guys, just wanting to let you know that i've tried this today. Been dealing with SO much pain in my right elbow since start august, it came after i sparkled for two days, and i was in good form, my forarms very muscular - but i ended up with tennis AND golfers elbow. Been to x-ray, CT-scan and no one knows how it can be fixed apparently. So, i'm here. trying myself. I've rested my arm for the last 4 months, a little over 120 days, and my arm is kinda stiff still and i still can't stretch it fully without discomfort. Just to give you the details around my journey so far.
I'm gonna keep updating on this comment with honest and truthful progress of how it goes. I also want to say, that i'm doing 2 other exercises,
1: grapping a dumbbell 12-14kg and walking 50 steps x 3,
2: laying my forarm with the palm of your hand facing down on a bench, with a 3-4kg dumbbell, hanging my wrist out the edge, and moving my wrist upward x 3 - Then i do it the other way, turning my forarm around on the other side, with the palm facing you, hanging my wrist out the edge, and moving my wrist upward x 3
And we will se where it takes me. not doing any other exercises untill my arm pass these tests for a bit, and if it slowly stops hurting, and i can lift more, i will. and maybe i'll go back to a -normal- workout in a few weeks, cus i'm SO god damn afraid that it becomes worse again, so i'm taking it slow. but i'll update as i go along.
Good luck to everyone, i wish you all getting over this injury. Peace
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Tee
Jeff, skip the ring during workouts.
Been working out in gyms since I was 13, so 37 years. Missed more than 2 years. shit, 3 years from GYM injuries and various surgeries.
Got my -tennis- elbow tendonosis POS climbing gym at 23 yo (gd mon doigt. Started getting -tommy john- tendonitis few years back from doing the stack / lat pulls (305#.
Going to start this exercise on 18 APR 2022. Will keep you posted.
xtra
ive been as ripped as you, not quite as lean. like 7-8% body fat. i didn't workout to workout, i worked out for rockclimbing (still workout / don't climb / quit in '07. been as low as 138#, climbed mostly at 147#. currently run 'tween 155-160#. keto since mid NOV '21 / dropped as much as 20#, mostly 17#. works. wkd beer does not.
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--------
MY FINAL SOLUTION: After I tried all sorts of pain relief and strengthening techniques (none worked, I started observing the pain patterns and realised it was mostly after the bench press. At first I thought I was pushing too hard (after all I'm 47 I'm not healing as fast anymore. But then I noticed that without realising I was extending my wrist, which, though not too much, was the source of the problem. I guess it brings the extensors carpi in a disadvantaged position to stabilise the elbow joint. After that I consciously pay attention to keeping my wrists straight and my forearms tight and the problem is gone!
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Kai
Goodness! I gave this a shot after seeing the tonnes of comments below saying how this exercise (almost) immediately helped w their elbow tendinitis and lo and behold! It really did work for me! I-ve been struggling w tendinitis for awhile now and just yesterday it hurts to even bend or straighten my arm.
I started out with using 2 hands to hang first as my elbow still felt slightly painful if I hang with one hand. After 2 sets of hanging with 2 hands, I could IMMEDIATELY proceed to 2 sets of hanging with one hand!
Thank you so much!
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John
Adding my comments to the mix. Months ago experienced shoulder pain and after doing face pulls religiously, gone in a few weeks and now shoulders feel great. Stiff back a month ago, did Jeff-s 2 back stretches and 2 other exercises and gone in a day or 2, now do them religiously. Then elbow pain flared back up from prior years. Before took 6 months of rest to rid myself. 2 days of his elbow stretch, gone. It-s as if I took a magic pill, for each of these. I-m 63, Jeff is a miracle worker that will keep me lifting into my 80s.
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Carl
Hello Jeff and Jessy
Thank you the videos. I watch them every morning when I stretch. I came across this one this morning and I have an issue with my right elbow. But what I wanted to ask was do you have a solution for wrists? My wrists are not flexible anymore and I cannot do a floor push up because my wrist won-t bend far enough. I have to use parallets. Is there a solution?
Thank you again for all your guidance and help.
Carl
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GladditsOver
I have had tendinitis all week in both elbows from hitting the heavy bag too hard without warming up and everyone tells me to massage it and ice it but I swear to god I tried this shit from Jeff and it was not only strengthening my forearm but it felt like I was legit stretching the exact spot in my arms that was hurting. Still hurts but this gives me so much relief I just need to recover and sleep now
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Mountain
Pain on inside of elbow. What i started doing for it is putting my arm up like im going to do triseps extension overhead but i only my wrist like im trying to build my forearm while in tha position using super light weight 3 to 5 lbs doing several sets of many reps every other day. One day rest in between at least. I can tell its slowly getting better. Its going to take time, but it is getting better.
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Enzo
Honestly my man Jeff gets me emotional with how much he has devoted his life to show us how to train our bodies the most effective way. Without hurting ourselves.
Posture, Jeff fixed it. Elbow pain, Jeff fixed it. Gap between my abs, Jeff fixed it. Knee ligaments issues, Jeff fixed it.
Thank you Jeff. From the bottom of my heart. Some of us only have our bodies and minds. You are empowering me.
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John
I just got this inside elbow tendon pain about 5 weeks ago from arm wrestling consistently every week. Will this same exercise help my pain as well? The JM presses with just the bar aren-t seeming to work yet. I took 2 weeks off arm wrestling so far. Would doing this exercise every day be beneficial, or just 3-4 days a week?
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