Elbow Isometric Exercises | Tennis Elbow | Theraband Flexbar

Jason Williams DC Chiropractic and Rehab

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Isometric exercises for tennis elbow can help relieve elbow pain, improve strength, and speed your recovery from this painful condition. I'll show you how to perform isometric wrist extension with a dumbbell, Theraband Flexbar, and round band. Patients don't need to perform all of them, but use the ones that seem to give the most pain relief and increases wrist strength. If you're having acute elbow pain in the outside (thumb side) of your elbow I recommend starting with these isometric elbow exercises. As your pain decreases and your strength improves, you can move on to eccentric exercises with the Theraband Flexbar or a Theraband flat resistance band. The last step should include concentric wrist extension exercises and sport/job-specific movements as tolerated.
Isometric exercises place resistance on your wrist/hand extensor muscles located on the lateral (outside) portion of your elbow. The muscles will contract, but there will be no shortening or lengthening of the muscles or joint movement with them. If you're rehabbing your elbow for lateral epicondylitis (tennis elbow) from the ground up, this is the first step in the rehab process. Make sure you check out the video links at the end to see the next steps, eccentric tennis elbow exercises with the Theraband Flexbar.
What causes tennis elbow? Read my blog on that subject here:
www.jasonwilliamschiro.com/wh...
How long does it take to recover from tennis elbow? Read my blog on that subject here:
www.jasonwilliamschiro.com/ho...
What's the best treatment for tennis elbow pain? Read my blog on that subject here:
www.jasonwilliamschiro.com/th...
The rehab tool I'm using here is the Theraband Flexbar. I like the green one, it gives a challenging resistance for most people, but not too challenging that it aggravates your elbow too much.
You can buy the Theraband Flexbars I use in this video AND in my clinic here:
Green (Medium) Theraband Flexbar - amzn.to/3jOC3u2
Blue (Heavy) Theraband Flexbar - amzn.to/3aihNxL
Red (Light) Theraband Flexbar - amzn.to/3qp7JZo
Yellow (Extra-Light) Generic Theraband Flexbar - amzn.to/3dedF3E
Here are some other awesome Theraband products that I like in the hand and wrist rehab process:
Theraband Hand Exercise Ball - amzn.to/3pnPAdp
Theraband X Trainer - amzn.to/3b9mh93
You can follow us on Facebook to keep up with our latest posts and content here - / accesshealthchiro
If you want to skip to a specific exercise in this video you can do that in the chapters here:
00:00 - Intro
01:12 - Isometric extension with 3 lb dumbbell
01:50 - Isometric extension with an 8 lb dumbbell
02:18 - Isometric extension with a green flat Theraband
03:05 - Isometric extension with the Therband Flexbar
04:05 - Isometric extension with a round band (with handle)

Опубликовано:

23 июл 2024

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Комментарии : 15

@MichelleRiley-of4tz Год назад

Great simple exercises for tennis elbow

@JasonWilliamsDC-Chiro-Rehab Год назад

Thanks for the kind words, hope you found the video(s) helpful!

@catherinebaker4308 2 года назад

Thank you so much for your great videos! I have had tennis elbow for a year but only just purchased a Flexbar on the advice of my tennis teacher. Can I ask whether the exercises should you done daily or less often? In reps? How long should we exercise for?

@JasonWilliamsDC-Chiro-Rehab 2 года назад

Thank you so much for your kind words! Frequency and rep schemes vary from patient to patient and I can only really give good advice when I've examined the patient. As a general rule, I try to get patients using the FlexBar daily or every other day if it's causing increased soreness afterwards. As far as reps, I advise patients to complete as many as they can until they begin to fatigue - that's when strength is built. I have a number of other videos focusing on the elbow/forearm that you can take a look at and I also always recommend finding a chiropractor that focuses on therapeutic exercises as well as manual therapy. Best of luck in your recovery!

@marcatcaffelli Год назад

These videos are great! Thank you! Do you have recommendations on how many exercises and frequency for rehab? I was injured about 10 days ago, and just started doing these today. Also to what level of pain or discomfort is acceptable on the theraband isolation exercises?

@JasonWilliamsDC-Chiro-Rehab Год назад

I typically try and get my patients (generally) to do them 1-2x/day until they feel fatigue. I generally tell them to not increase in pain over 3 points on a 0-10 scale. Thanks for the video compliments, sir!

@salleone6387 Год назад

I read somewhere that there is no settled agreement how long isometrics should be held? One site said 6-10 seconds is sufficient but another when using the therabar said hold for 30 secs 4x twice/day spaced at least 6 hours apart?

@JasonWilliamsDC-Chiro-Rehab 11 месяцев назад

The answer is, it depends... Mostly on the goals and what you're trying to achieve.

@karenkos2683 3 года назад

My Orthopedic doctor gave me a wrist brace to wear every day for my lateral epicondylitis. She said by resting the muscles will also allow the micro-tears to heal. She explained the movement in the muscle is preventing the micro-tears from healing. She also told me to purchase a Thera band and exercise it. I don't understand why I need to rest and exercise it. Won't the exercises aggravate the micro-tears?

@JasonWilliamsDC-Chiro-Rehab 3 года назад

Countertension braces can definitely be helpful, and the Flexbar exercises are pretty much the gold standard for rehabbing this injury. Sounds like you're on the right track, best of luck with your recovery!

@brettharter143 Год назад

Its about getting blood and nutrients into the damaged area. Exercise dose that

@ChaparraYay 3 года назад

I’m 23 but since I was 13, I’ve been able to hear my neck move and because of that, I’m always have to twitch it to release tension. Sometimes cracking my neck helps but then the tension sound in my neck comes right back. There’s a bone that seems to be poking out a bit right under my neck and on my spine. and I can feel it move when I move my neck. Also, that area of my upper neck is so sore to the touch, I can’t even touch it. Ice been like this for a decade be had I’ve been to scared to tell anyone. When I google it, so many different results come up. I’m always having to twitch my neck. It’s getting unbearable as I get older. What is going on? Please help

@JasonWilliamsDC-Chiro-Rehab 3 года назад

I'm really sorry to hear you're going through that. Honestly, the best thing to do is to seek out a doctor who can help, and you may have to see a few before you find the right one. There are a lot of different things that could be causing your symptoms and since you're not my patient I can't give you any advice on what's causing your issues. I wish you the best of luck in your recovery, stay positive!

@ChaparraYay 3 года назад

@@JasonWilliamsDC-Chiro-Rehab what kind of doctor should I see? Neurologist, chiropractor, etc?

@JasonWilliamsDC-Chiro-Rehab 3 года назад

@@ChaparraYay A good chiropractor is a great choice for spine complaints, otherwise, a good PT or orthopedic doctor with a spine specialty is knowledgeable.