How to Perform Flexbar Exercises for Tennis Elbow- San Diego Chiropractic

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Eccentric exercises have been shown to be very helpful in various tendinopathies. Long standing tendinopathy results in degeneration of the tendon. Loading the tendon significantly, through eccentric strengthening, causes remodeling of the tendon to increase its tensile strength.
The Theraband Flexbar is used for patients experiencing tennis elbow and golfer's elbow. Both of these conditions result from repetitive strain to the forearm muscle groups. The Flexbar exercises should be performed daily, 3 x 15 with a 2-3 second eccentric contraction each time, consistently for 8 weeks.
Performing Flexbar exercises in conjunction with manual therapy through the tight forearm extensors will help get rid of tennis elbow. We treat a variety of tendon injuries at our sports injury clinic. Schedule at www.peakformhealthcenter.com to get an evaluation and start treatment today! We are located in Mission Valley, San Diego.
*Equipment Used
amzn.to/2X4zbQc Theraband Flexbar Red
*Other Helpful Information:
Check out our blog post at www.peakformhea... for tips on treating tennis elbow at home!
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Other devices to treat Tennis Elbow:
Armaid amzn.to/3j7CsqT
Tennis Elbow Brace amzn.to/38Wmqv4
Check out these videos to learn how to use the Armaid:
• Armaid for Tennis Elbo...
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Опубликовано:

28 сен 2024

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Комментарии : 37

@PeakFormHealthCenter 2 года назад

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-T1Cjbrb5D3o.html Check out our NEW Shockwave for Tennis Elbow treatment video! We are seeing excellent results with shockwave therapy in our office!

@jaimep3432 3 года назад

Thanks. This is the only video that gets in depth. They never mention that you have to go slow and as forward as possible. You really do feel a big difference.

@PeakFormHealthCenter 3 года назад

I am happy the video helped explain the exercise a little more. I replied to your other commend regarding the sets and reps

@timc9464 3 года назад

Thanks for the great video. I recently developed tennis elbow from overuse in weight lifting and the pulling movements like weighted pullups, deadlifts, rows, etc. I'm going to back off for a while and commit to the flexbar rehab and strengthening. How long would you recommend I rehab before trying to ease back into the pulling movements? Thanks.

@PeakFormHealthCenter 3 года назад

Thanks for the comment! Everybody responds differently to tennis elbow treatment and definitely depends on severity. For specific instructions I recommend scheduling with a sports chiropractor or physical therapist who can help you out. That being said, once therapy is started, most patients can resume some pulling exercises within the first couple weeks. If it’s a real stubborn tennis elbow case and patients need to lift (training for a competition), using straps or bands around the wrist to pull can help exercise the muscles effectively without causing as much tension through the forearms. Thanks for watching, hope your elbow improves quickly!

@Benjamin_Physio 3 года назад

Good evening. From your clinical experience you believe that in tendinopathies a combination of concentric and eccentric exercises should be done or you work devotionally with eccentric loading of the muscle and the tendon?

@PeakFormHealthCenter 3 года назад

Depends on the patient/presentation. I believe and encourage eccentrics as quickly as possible due to the strengthening and remodeling of the tissues it provides. But some patients start with concentric or even isometrics to get the tissues more resilient before adding eccentrics.

@jaimep3432 3 года назад

Do we do the 3 sets/15 reps in one session or do we spread it out in a day ?

@PeakFormHealthCenter 3 года назад

Hi there! They are meant to be done in one session. Keep it up!

@drummerhq2263 10 месяцев назад

Which hand were you Assuming is the hurt one?

@PeakFormHealthCenter 9 месяцев назад

The Right

@vanillarice24 Год назад

This works guys. I used the same exercise and bands. I use the green one for more resistance.

@maximus0527 Год назад

Thank you for sharing your expertise with the world! So, I started these with the red flexbar 10 reps x 3 sets and my pain worsened. - should I tone it back to something really small like 1-5 rep a day and slowly build up? - I also have a typing-heavy job and am planning on getting a more ergonomic build -ie split and tented keyboard, vertical mouse. any thoughts on if that will help?

@PeakFormHealthCenter Год назад

We tell our patients that pain is to be expected when challenging the injured area. If the pain is 5/10 or above during the session then that is too high and parameters need to be adjusted: reps, duration, sets. If you have significant soreness/pain that lasts more than 1 day, then again looking at adjusting parameters to help avoid overloading the area. As you are consistent and able to build strength and resiliency, then you will see improvement in pain; function usually improves first before pain starts to decrease. Proper ergonomics absolutely help so experiment and find what seems to work best. (sorry it took so long to reply, your comment got filtered into "held for review")

@maximus0527 Год назад

@@PeakFormHealthCenter oh thank you for responding and no worries! Actually update, I am now performing 11 repetitions x 3 sets (I literally started with one rep x 3 sets) of the red bar. I am only doing it every other day. Im in it for the long haul and want to improve. Still on red bar but I will work up to 15 reps per set and then move to green bar and go from there.

@maximus0527 Год назад

And ok great to hear that. I have bought a split keyboard and vertical mouse as well. With all that, functionality is increasing-- less discomfort with day to day activities and the area itself just feels stronger. Faster recovery from sessions too.

@PeakFormHealthCenter Год назад

@@maximus0527 That is great! Happy to hear you turned the corner :)

@thechinmoydeka 3 года назад

Great stuff. Subscribed. Heard that Tennis elbow rehabs should start with isometrics, then eccentric before moving on to concentric. Could you suggest me some exercises for isometric holds and then eccentric and so on...

@PeakFormHealthCenter 3 года назад

Thank you for subscribing! That is the general breakdown for rehabbing Tennis Elbow. We try to get our patients to perform eccentrics as quickly as possible but depends on tissue tolerance. I will work on getting a rehab series for the proper progression of exercises for Tennis Elbow. Thank you for the recommendation!

@thechinmoydeka 3 года назад

@@PeakFormHealthCenter Yeah please do... I feel better after resting my elbow but when I return back to lifting, the issue just reverts back always. Must be something wrong in my approach...

@cybergrail 4 месяца назад

This is a really helpful video. Thank you!

@PeakFormHealthCenter 2 месяца назад

You are very welcome!

@johnvold5379 Месяц назад

Finally a simple, concise video outlining this exercise, thanks!

@PeakFormHealthCenter Месяц назад

You're welcome!

@bjbrunetti 10 месяцев назад

How do you determine which color tension flex bar to start off with?

@PeakFormHealthCenter 9 месяцев назад

99% of the time people do just fine with the red bar. I have had maybe 3 patients over 11 years use the green one

@Galaxylynx12 3 года назад

This may work but what will work better for tennis/ golfer elbow is a 6 or 7 sessions of impact wave that I had been applied in Poland. I had a tennis elbow in my right arm and impact wave completely cured it. Now I have T. Elbow in my left arm and I cannot find a Physical Therapy room that has a mentioned device to perform a wave impact.

@PeakFormHealthCenter 2 года назад

We literally just bought a shockwave machine for the office to help with stubborn/persistent tennis elbow. I shot a video of the first treatment I did with a patient and the result was amazing!

@Galaxylynx12 2 года назад

@@PeakFormHealthCenter yes I agree. This is only one and efficient treatment for Tennis and Golfer's elbow. What state are you located?? I will even travel to get a session with this machine!

@PeakFormHealthCenter 2 года назад

@@Galaxylynx12 San Diego, California! We have been using it daily on our patients since we bought it. Seeing really good results so far!

@kiinq6516 2 месяца назад

is your am supposed to burn or hurt because i feel nothing doing this with my tennis ellbow

@PeakFormHealthCenter 2 месяца назад

You should feel something especially towards the end of the set. You may need to slow down the movement, do more reps, or increase the resistance (green Flexbar).

@kiinq6516 2 месяца назад

@@PeakFormHealthCenter i accidentslly bought the black one

@benjaminbeneke1651 3 года назад

Thank you for explaining this exercise. I have tennis and golfers elbow on both arms since 7 months from bodyweight exercises. I have tried a lot since then, but it's still not possible for me to workout (at least not exercises that involve arms). Upper body physique suffered a lot. I have bought the flexbar some time ago but stopped using it, as i had the feeling when i train tennis elbow it makes the golfers elbow worse and vice versa. Do you have any recommendations? Should i give it another try? I'm grateful for any advice. Thank you!

@PeakFormHealthCenter 3 года назад

Sorry to hear you are dealing with both Tennis and Golfer's elbow in both elbows. For patients wishing to still workout when these conditions are causing a lot of pain, I recommend they use wrist straps that can connect to pulleys or bands wrapped around the wrist to do rows/pull downs, etc. Isometric exercises can be a stepping stone before the Flexbar to try and ease the muscles into the more aggressive exercise. It also needs to be done for 8 weeks for each area so that is A LOT of Flexbar work since you have the 4 common tendons involved. I would also perform a lot of stretching and self massage daily. And as always, work with a good Sports Chiro, PT, AT, who specializes in soft tissue therapy (ART, Graston, Shockwave).