– Hi, Dr. Todd Sullivan from NOVA Chiropractic & Acupuncture. One common condition we treat
in the office is tennis elbow or also known as lateral epicondylitis. Lateral epicondylitis is when the muscles that attach on the back of the wrist and go to the elbow
there, they become tight and then they become
inflamed and irritated and it causes pain any
time you’re gripping or anytime you’re using that right arm. I’m going to show you three exercises that we can use to fix
that lateral epicondylitis. The first exercise we’re gonna do is called an isometric exercise. And in this exercise
what we’re going to do is we’re basically, if I
wanna treat my right side, we’re going to put the
wrist into extension. what I’m going to do is I’m
gonna apply a little pressure on the back of my wrist, as
if I’m trying to pull my wrist down but I’m not going to
allow my wrist to move. And so what I’m going to do
is I’m gonna apply about 10% of my power trying to push my wrist down, but again, I’m not going
to let my wrist move. what that’s going to do, it’s
going to help to strengthen the tendon of the elbow
right where it attaches. And so again, I’m just going to apply the pressure for 20 seconds, hold. Good, not allowing my wrist to move, just maintain that pressure
for 20 seconds and then relax. And then I’m gonna repeat that again and do this isometric again. We’re gonna contract for
20 seconds and then relax. Next what I wanna do
is, as that feels okay, there should be no pain
while we’re doing that, then I’m going to bring my
wrist into slight flexion a little bit further down and now this is the new starting point. So again, 20 seconds here, hold, hold, and then relax. And then repeat that
again, contract, relax. Now, you maybe only go to this point before it start to cause
pain and that’s fine, so that’s your starting point. But eventually we wanna get to a point where we’re all the way flexed forward and then resisting at that point. That’s gonna be the most
stressful for that elbow is when you’re fully flexed
and even extended out, that is even more difficult. But what I want to do is
I want you to start here and then slowly kinda work in angles as you go further and further down. The second and third
exercise are gonna use what is called a FlexBar and
you can buy this on Amazon and it’s by a company called TheraBand. And it comes in different strengths, it’s yellow, red, and green. And what I would recommend
is either the yellow or the red one depending on your strength you have in your forearms. And so what we’re gonna
do is we’re gonna use this to eccentrically stretch
out this part of the tendon. And so what we’re going to do
is we’re gonna twist the bar, which is going to add some load to it and then we’re going
to straighten our arms and then we’re going to slowly
let the right arm relax. And what it’s going to
do is it’s going to pull that wrist down into flexion, which is going to help to stretch out this part of the tendon. Actually it feels really good. Again, so you’re going to
start with a neutral grip. We’re going to kind of twist the top part to load some tension into the bar. And then we’re going to slowly
let that right arm relax and it kinda goes along for
the ride and flexes forward. And then again, I feel a real good stretch right here in the tendon. So that’s the second
exercise and what I would do is I would do two sets of 10
repetitions with this one. And again, we don’t want to do this if this causes any sharp pain. So if you’re feeling pain,
just discontinue the exercise and wait til it’s healed up to a point where you can actually do this. But this is a great preventative
exercise that you can do. The third exercise, we’re
going to loosen up the jar and we’re going to tighten the jar. So in this case we’re gonna
turn the FlexBar vertical here, and then we’re going
to try to pry that cap off that jar like that. And we’re going to do two
sets of 10 in this direction. And again, you’re just basically trying to turn that bar towards you, try to release that cap on that jar, good. And then if we wanna tighten the jar, we’re gonna go the opposite way. And again, what this is doing is it’s strengthening that tendon right here so it can repair itself and loosen up and take the pressure off that area. Good, and then we’re
going to two sets of 10 in going in this direction. Again, I should not be feeling
any pain at this point. If you are, just discontinue the exercise and then build it back in
once you don’t have pain. So those are three
exercises that you can use to help fix lateral
epicondylitis or tennis elbow. If you have any questions, give my office a call at 703-912-7822 or you can schedule online
NovaChiroWellness.com.

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Dennis Veasley

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