Relieve Elbow Pain With These Two Simple Movements
If you experience aches and pains in your elbows when curling your arm, it can make daily activities difficult and painful. As coach Tyler from we shape explains, there are two simple movements you can do to build strength and relieve elbow discomfort.
Weakness in Wrist Rotation Causes Elbow Pain
Tyler explains that "oftentimes people's aches and pains inside their elbows is because they have weakness in the internal and external rotation of their wrists." So he provides "two different movements that you can try to build strength and flexibility in that internal and external rotation of your wrist to help support your elbows."
Self-Resisted Rotation Targets Forearms
The first movement is a self-resisted rotation. As Tyler instructs, "you're going to rotate this hand towards the ground like this and I'm going to fight it with this hand creating resistance." This targets the muscles "inside the forearms and the elbow."
Go Slow and Controlled
It's important to go "slow and controlled" through the motion, providing "enough resistance to start feeling a pump inside your forearm." Tyler advises not to overdo it to avoid elbow pain.
Balance Both Sides
After 60-90 seconds on one side, Tyler says to "make sure you balance your body out by repeating the process on the opposite side." This equal training builds symmetrical strength.
Towel Twists Add Rotation
The second exercise uses a towel to add rotational movements. As Tyler explains, you'll "drive your palm towards the ground while I lift my knuckles toward the sky." The rotation enhances elbow stability.
Consistency Is Key
Tyler recommends doing "these two movements at least once per day" for 60-90 seconds each. He says "if you invest in yourself and come back and do this consistently even just for a few weeks you're going to build a lot of strength."
Stronger Wrists Equal Happier Elbows
In conclusion, Tyler explains that "the more we work on these muscles the more all those little muscles that stabilize the wrist and stabilize the elbows will grow in strength" which makes your elbows feel better.