Name: Playbook - Dr. Caleb Burgess - Tennis Elbow Essentials
Uploaded: 2024-05-07T12:57:01.218Z
Duration: 30 min
Description: Tennis Elbow Essentials

The best elbow routine I have ever taken, here begins my path to #1 in the world in Padel 🥎 thank you very much Dr Caleb

Mario

I have exercises from my physio. These add to and compliment them

Eugene

Really pleased to see this set of exercises. I’ve recently developed tennis elbow (never had it in the decades that I played squash) and this level of targeted therapeutic action is why I’m here. Thanks Dr CB!

Craig

This series of exercises is designed to help those with pain and/or symptoms in the outer elbow (commonly called "Tennis Elbow") and possibly into the back of the forearm, and sometimes up into the outer upper arm as well.

These exercises are some of the most common exercises that I have utilized with real-life patients/clients of mine to help them overcome their pain/symptoms and return to their normal lifestyle and activities again.

The goal of these exercises are to help with pain relief (self massage), increase strength, capacity, and resilience of the outer forearm muscles and tendons (the ones that are primarily responsible for pain in this region), as well as improve nerve mobility and sensitivity (the radial nerve that runs through this region can often contribute to pain and nerve symptoms here) and thoracic, cervical and scapular mobility (moving more often and with improved motion in these areas can again decrease any subtle nerve irritation that may be referred from the spine into this region and into the arm as a whole). Improving shoulder, scapular, and upper back strength can also help to decrease the load on the elbow when pulling and lifting.

As always, if you find that certain exercises seem to be too challenging or even uncomfortable, please don't hesitate to reach out to me via direct message (see the 3 dots at the top right corner of the app) so that I can give you a modification or alternative.

P.S. If you find that you're really struggling and need something more customized/tailored to you and your individual body and situation, send me a message to set up a 1-on-1 virtual consultation, where I'll put you through a detailed movement exam and then put together your own customized program!

*Listen/watch video for detailed description
*Perform for 3-5 minutes, focusing on the tender areas and only pushing hard enough to allow some pain relief during and/or after you finish

- If it feels WORSE after your finish and other exercises are more painful, you probably pushed too hard and should go lighter the next time

Lateral Elbow / Dorsal Forearm STM with Hand or Object

*Listen/watch video for detailed description
*Rest time is between sides
*Hold 1-3 sec at the top position and Hold 1-3 sec at the bottom position (as if reaching your elbow under your opposite armpit)

Quadruped Rocked Back - Thoracic Rotation - Hand Behind Head

*Listen/see video for a detailed description
*Hold 1 sec in the pulled back position

Standing Shoulder T with Band

*Listen/watch video for detailed description
*The goal time to hold the weight is between 30-60 seconds

- You can choose to walk with the weight or hold in place as is shown in the video

Farmer’s Hold / Walks - Dumbbells

*Listen/watch video for detailed description
*Rest time is between sides
*Take 2 seconds to curl the weight up, hold 1 sec at the top, and take at least 2 seconds to lower the weight back down on each rep
*The goal repetitions for each set is between 10-15

Reverse Wrist Curl - Dumbbell

*Listen/watch video for detailed description
*Rest time is between sides
*Take 2 seconds to turn the palm up, hold 1 sec with palm up, and take at least 2 seconds to return to a palm down position on each rep
*The goal repetitions for each set is between 10-15

Forearm Supination - Band - Horizontal Pull

*Listen/watch video for detailed description
*Rest time is between sides
*Take 2 seconds to fully extend the fingers, hold 1 sec with the fingers extended, and take at least 2 seconds slowly let the fingers come back together on each rep
*The goal repetitions for each set is between 5-10

Finger Extension - Band Around Fingers

*Listen/watch video for detailed description
*Rest time is between sides
*Hold 1 sec per rep and then immediately release
*The goal repetitions for each set is between 10-15

- DECREASE the range of motion as needed if symptoms worsen, or INCREASE the range of motion as tolerated if symptoms lessen

Radial Nerve Glide - Neck, Shoulder, Elbow, Wrist

Tennis Elbow Essentials

First day of my elbow rehab. Thank you so much for the program.

Mike

The best elbow routine I have ever taken, here begins my path to #1 in the world in Padel 🥎 thank you very much Dr Caleb 🙏🏽💪🏼

Compliments my current exercises provided by physio.

Tennis Elbow Essentials

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