This is the most comprehensive video I've seen on this topic on TH-cam by far. Best wishes for your channel and your PT practice. I can tell how much knowledge and passion you have for your patients just from how well you have laid this information out.
I’ve had tennis elbow for 2+ years and recently started doing therabar exercises. They really have helped loosen up the muscles and haven’t felt this good so far. Your video has been really helpful too! Thanks
This is by far the best in-depth video involving the uses of the theraband flexbar; especially for explaining the functions of the exercises and demonstrating the supination and pronation exercises. Thank you for your thorough work!
Thank you so much! 42 years of doing upholstery. Bad tennis elbow in both arms right now due to overdoing my work in the yard preparing for my Granddaughter's wedding at my home. God bless and thanks again. Just got the red one, but I may have to move to green in a while.
Very helpful and simple. I've been fighting this Tennis elbow for almost two years. It's a jiujitsu and lifting show stopper. From their goes the mental health when you're used to being active. Thank You!
I really appreciated breaking out the difference between if you are conditioning or rehabbing a current elbow problem. Coming back from a four month hiatus from playing Pickleball.
Great video! I’ve dealt with tennis elbow off and on for 23 years. I just learned about these bars a couple of days ago. This video was a tremendous help. Thank you!
Hello, I am a PTA and new to the OP world so i am trying to touch up or learn new exercises using the thera bar that you are using. Thank you so much for doing this video, it has helped me a ton!
I'm using the flex bar for osteopenia in my left forearm and for general fitness. It's great!! Thank for the exercises! This flex bar gives a great work out!
This seriously has to be one of the most well done videos I've ever seen, and I watch a lottttttt on rehab work and exercise stuff. Honestly I learnt a lot about how muscles and tendons function, and your explanations on what movements target which area of the arm/elbow were so easy to follow! I had an ulnar nerve operation where its been put over the elbow so its more in the forearm rather than in its own grove on the side of the elbow, and some forearm muscles were a bit cut up to be able to move it. Have had so much tightness haha. this seems to help a lot. I couldn't put my palm flat on a desk when I tried to turn my hand over, now I can get it flat on the desk :) Thank you, very excited. subscribed for sure! can definitely tell you're a teacher :)
What routine do you recommend when doing the Tyler twist for rehab? You mentioned holding a normal twist for 30 secs for 4 reps twice a day. would you do both of those twists? Thank you for the great video!
Honestly I understand my tendons so much more than before I found this video. Thank you for your explanation, and thanks for the exercises, I have the medium and I can already see how it'll help
Great exercises! I just bought the red one. Having some tennis elbow issues from pickleball and weights with my exercises. Had to get a shot because the pain was too much. Slowly rehabbing now. Your videos are very helpful.
Love your video. Thanks for all the awesome tips! The FlexBar really makes a difference with Tennis Elbow and the instructions that come with it leave a lot to be desired. Thank you!
the hold can be in different parts of the range of motion to progress- start in early range (close to neutral) and progress over days/weeks towards midway to end range. thx for watching!
Thanks, some of the exercises at the end were really useful. Another thing i use mine for is foam rolling my forearm aswell. I makes a great mini foam roller.
I'm not a climber but I found this video really helpful. I would love your thoughts on achilles tendonitis too and what exercises you recommend for that. Stretching and massage of the tendon seems to be the wisdom from physios in the UK but it hasn't worked for me and seems to make it worse. Anyway, I'm going to get a Flexibar and see if my elbow improves. Many thanks
thank you for watching! I have a great achilles tendonitis video planned with some very actionable exercises that are super effective. Stay tuned and best of luck
Great video. I’ve been suffering from tennis elbow for about 4 months. I think it’s because of over gripping playing golf. Been to other PTs done acupuncture with no good results. Going to get myself some Flex Bars.
One of the best videos on the use of the Flex bar. For the maint exercises. How many reps should a person for each set? I know you mentioned 2-3 times per week.
I'm enjoying your videos very much, Burke. Thanks for creating them! I have a couple of questions regarding using the flex bar for tennis elbow. In the video, you first give clear indications of the isometric method of use (four reps, 30 seconds each, twice a day at least six hours apart). That part was great. However, when you demonstrated the eccentric (Tyler Twist) method, you showed how to do it, but did not indicate how often to do it, how many reps, or even how many seconds one should take to release the tension when doing this movement. I would like to know those things (about how to correctly do the Tyler Twist). Also, should a person be doing both types of exercises with the flex bar (isometric and eccentric), and if so how would I space them? Finally - the other exercises (pronation, radial deviation, etc.) - are they part of the tennis elbow regimen, and if they are, how would one work them into the routine?
Scientific studies say that you should use the Tyler Twist as follows: 3 sets of 15 reps resting about 20-30 seconds between each set twice a day. I use it for tennis elbow so I only use it as an eccentric exercise. However, when I first began I used the yellow (light) and I could only do 2 sets. Eventually I could do the 3 sets. Just begin slowly and work up. Never give up... it takes time to produce results. May I also say that everyone is different. For some, it could be 2 sets of 10 twice a day. You will know if it is too little or too much. Reference: www.ncbi.nlm.nih.gov/pmc/articles/PMC2971639/
Do you have a video for the flex bar that will help with a shattered elbow (9 pins, 1 plate) that was broken a year ago last July? My daughter recommended the flex bar to me, and I want to be sure that I am treating it correctly. I need to strengthen not only my elbow but my wrists and my fingers, my forearm. I did go to rehab a couple of months after my surgery and it was helpful (one or two of the exercises were with a flex bar). Can you help me find one of your videos that will be of benefit in the rest of my healing? Thank you. I am going to use this video.
Excellent video! Very in-depth explanation of what tennis elbow is and how to use the theraband for both recovery and maintenance. One question: if I am trying to heal my tennis elbow (still painful when in use), should I only do the Tyler Twist, or should I also be doing the other exercises you showed towards the end of the video? Thank you!
thank for watching! it depends on your tissue tolerance - how much is the right amount without irritating the tendon too much. This often takes a bit of trial and error - the goal is finding the right dose - i generally suggest starting with just the Tyler's twist for at least the first 4-5 days and only adding the other exercises if the twist is going well and pain levels aren't rising. good luck!
Both inner elbows are wrecked every time after jiu jitsu. I believe a lot of it is from gripping the training partners gi (mostly the collar area) and controlling them with these tight grips. Bought a flexbar, going to try these exercises but if there were any additional thoughts or advice, it’d be greatly appreciated.
there is a very good video of a salesman in a convention discussing how to use it properly, grip it lightly in your bad hand, and make sure your wrist is cocked either back or forward fully (depending on tennis / golfers elbow) for full range of motion. I was gripping to hard and actually not starting with my wrist back (same as the guy in this video to be honest). Once I started doing it correctly i noticed a proper response (less pain more of a delayed muscle sorness pain). search for video "One Product to Heal Them All: Treating Elbow Pain with the TheraBand FlexBar"
I would REALLY love to see something specific guitar players / musicians. I injured my elbows/forearms some how during my last West Coast tour and I haven't been the same. Id really love some tips that would prevent the issue from recurring. For instance: When is a good time to begin doing these exercises and not re-injure things?
I'm in the exact same boat for the last couple of weeks. Having a shit time. I payed 50$ for this dudes rehab program, because there is pretty much nothing online for guitar tendonitis injuries. It basically involves repetitive icing and massage, for about 2 hours a day. Then when you start playing and the pain comes back, more treatment. Fuck that. Strength training has got to be the way to go for this, I really don't want to have this injury forever. As for the question about when to start training, it's not really agreed upon by physios. Some will tell you to start when you have no pain, some will tell you it's ok to start when you have a small amount of pain. Let me know how you go with it man.
@@beanzthumbz Damn man that really sucks. How long ago did you injure yourself and how long did you rest the injury? I too have to think there is something I can change either in my posture / technique in in tandem of proper rest and stretching. So many questions and not great answers for us guitarists. Hope you find something out soon. If I do Ill forward it here. Cheers.
@@jcspaziano I started to notice pain about for weeks ago when I was practicing like a maniac every day. Since then it has been getting better or worse every day depending on what treatment I have tried to do to it. Try to have good posture for sure when you play. And you also need to eliminate tension from your playing, having tight muscles over time will put strain on the tendons. You can take some magnesium supplements to get your muscles more relaxed. Make sure you’re eating healthy too, processed sugar and fats will make the inflammation worse. I rested mine for a few days before trying this Physio’s bullshit rehab plan, that if anything made it worse. Rest and flex bar is what I’ll try this time for rehab.
@@jcspaziano also don’t stretch at the moment. The microfibres in your elbows are torn and stretching will make them worse. If you’re gonna stretch do it when you are not in pain and don’t push it too far. I think stretching too much before and after practice is partly why I’m in this situation right now. You’re better off doing some light massage and dynamic stretching before you practice, imo
Can you provide more exercises for tennis elbow as well as exercises post PRP injection for tennis elbow. Time frame for exercises and intensity would be helpful. You have a great channel.
Thanks for this awesome video! Were all of the exercises you did at the end of the video for tennis elbow? You mentioned one was for conditioning, and I'm not sure what you meant by that?
thanks for watching! the forward/backward slow rolls are for tennis/golfer's elbow, and the rest are to make forearms strong for general purpose, sports etc. Enjoy your flexbar!
Love your videos! I have tennis for 2 years now! It really hurt me after work day, when I rest it less pain, should I start doing the theraband everyday before and after work? And which exercise should I start first and how often? Thank you so much!
Hello nice detailed video thank you. In terms of Tyler Twist for Tennis Elbow, your advice of 4 repetitions at 30 second holds is in contrast to many other videos recommending 3 sets of 15 repetitions. Those other videos are much older, years older. So have studies shown that 4 repetitions at 30 seconds holds is more effective? I used to have Golfers Elbow years ago and swear by these flex bars. Now, in despair, I have been struck down with Tennis Elbow last few weeks. I have been watching videos again hence why I am seeing contrast in advice about repetitions.
thx for watching! yes, there's been advances in understanding how mechanical forces (like exercises ) best stimulate collagen synthesis and cell growth and longer hold isometrics are key. There is not yet consensus on amount of time and number of reps but I've used 4x30 seconds for some time and have found it effective. Good luck!
I'm dealing with golfers elbow. Trying to get my twice a day workout figured out. Check on 30 sec isometric hold, 4 reps. How about the reverse tyler twist? Some say 3 sets of 12 reps, 2x daily - sound right? Also, i think the supination bend to a U will help. Reps? No idea
with the addition of the iso holds, i'd back off on sets/reps for the reverse twist to give your body time to adapt, program could look like iso holds twice daily 30 seconds x4; reverse twist 1 set of 10, progress up to 3 sets of 10 as tolerated; supination bend i'd start with the long holds 30 seconds x2, progress to x4, start once daily and up to twice once you've reached 4 reps. good luck!
Red theraband pull aparts, focusing on the contraction from the back. With your arms outright in a suppinated position, pull apart the band using your back. Hold for 10 seconds for 1 rep. Do 3 x 10 of these with a minute rest inbetween. On all fours grab a 1, 2 or 3kg dumbbell with one side. Bring your arm out to the side using your back. You'll feel tension in your posterior delt and a bit of your lats. Hold for 5 seconds for a rep. Do 3 x10-15 of these. Facepulls. Look up a tutorial for this. Side raises - 1 or 2kg. Again look up a tutorial for this. Progressively try to load either by 1kg or increase the duration of the hold by 5 or 10 seconds.
If one elbow has elbow tennis, how ofter should we do in the other? Twice a week on the good and twice a day in the injuried one? Super thanks for the video
My pain is on the outside of the elbow, now inside, is that tennis elbow? I got it from heavy bench press in my 20s and the pain comes and goes every so often, it hurts to just hold a heavy dumbbell and let it hang, but it doesn’t hurt to press the weight up.
Hello Sir! I'm struggling with wrist pain and golfer's elbow. Will this exercise help me heal? I have the red one, and I must admit that I feel certain amount of pain while doing these exercises. I'm confused if I'm healing, or if it's getting worse.
Okay, what I noticed is that the lengthening of that muscle is more relaxing, and less painful. For me, shortening causes a bit of pain. Is shortening productive for golfers elbow?
Hi me again.. so the exercises have definitely helped, thank you so much for you guidance.. the top of forearm significantly better...avoided another shot for now for sure.. the tip of elbow still has quite a tender small spot.. Any thoughts?
that's encouraging! that tip of elbow pain is often where the triceps attaches - there's a bursa there and that whole complex is very sensitive to compression. I'd generally recommend working diligently to keep from sustaining bent elbows esp when sleeping and start some triceps work for a few weeks to see if you can make a difference. good luck!
Great info👍I strained a tricep 2months ago doing Standing overhead Tricep extensions. Tricep still slightly tender... main issue is elbow pain, both Tennis AND Golfers elbow. Ive done Physiotherapy but it makes it worse so trying 2weeks of full rest (again) My question is... 'Is this elboy/forearm pain consistent with a Tricep Strain ?
Thank you for sharing this! With the Tyler Twist for tennis elbow, do you hold the twisted bar position for 30 seconds, or the flexed-wrist “final” position for 30 seconds?
Thanks for watching! I generally recommend doing a set of 10 dynamic, without the hold, and then doing 2 to 4 longer holds. For the hold, hold the twisted position for 30 seconds.
yes some pain is normal during the twists but it should not increase as a result of the exercise or increase afterwards in any lasting way. Pain should also clearly improve in a week-over-week progression as you cont the exercise. good luck!
05:04 if I’m just starting out, should I just stick with this exercise? Or should I also do the u-bends? Not sure if that’s too much strain. I’ve had tennis elbow for one month.
For most people I would recommend keeping it simple at first and taking at least a week or two to let those tissues adapt to the load by just doing the one exercise. Great question and good luck!
If I understand it right for tennis elbow - should I do Tyler Twist twice a day (6 hours apart) and 4 sets of 30-second holds? Not sure, if I can do Tyler Twist for 30 seconds. Or were these sets just for conditioning?
thx for watching! these are two separate but related strategies - i would start with just one at a time first - Twists without any holds x15 twice daily, OR holds at whatever intensity you can manage even if it's light at first. do that one strategy for at least 5+ days and then reassess. good luck!
What would be the suitable resistance for a male trying to heal their tennis and golfers elbow (and once healed maintain the health, as well as use for other strengthening exercises)?
I have tennis elbow for months now, 3 shots.. ugh.. you stated 2x/day 30 sec hold... but not sure which exercises based on what you displayed.. the twist.. hold 30 sec? thank you - great videos!
thanks for watching! i like to do a warmup set of twists (8-12) then do a set of 4 longer holds under maximum twist with a neutral wrist (use opposite hand to control amount of twist), and i hold 30 seconds. good luck!
@@focusrehab if you wouldn't mind another input.. thoughts on electro-stim or anything else to help facilitate healing [not worried about the pain, just the healing] - thanks again.
Electra stim can be a good additional treatment, but I build the program like a pyramid with the most important things prioritized in the base and that is the right amount of load to rest and recovery. Stem and other modalities are at the top in smaller doses. If golf was a trigger, then it will come later in the rehab and in controlled amounts, three holes progressing to six progressing to nine etc. and only after tissue tolerance is established with the flex bar and other strength moves, weightlifting, etc. Good luck!
Question: I cannot even straighten my tennis elbow affected arm without pain, can I keep it slightly bent and do this exercise? Thank you for this amazing video, I’ve watched so many of these on TH-cam & this one wins them all! Very informative, you are obviously very knowledgeable. Great job! I have heard of Platelet Rich Plasma injections to help in healing of this issue. What are your thoughts on this?
thx for watching! It would be safest to work on getting your motion back before using the bar doing gentle range of motion and other techniques for inflammation. If you get stuck definitely consult with someone local - things should settle within a few days if you are using good active rest and recovery techniques, and if they don't you may need a doc or physio to take a look. I do think there is a role for PRP but usually start with basic rehab first since it's often not covered and may not be necessary with the right program and some time. best of luck!
Thanks for this video. I got the green Flexbar to work on golfers elbow and I can do most of the exercises I’ve seen described here and on other videos reasonably well. The ones I have real trouble with are the pronation and supination exercises. There is no way I can get that bar into a U shape. The best I can do is a very weak L. Should I get a less rigid bar or can I continue with the green one? Thanks again for being s good source of help and information!
I thought the Tyler twist would be the best exercise for me but I found when doing the twist using my fingers it activates the part that hurts the most for me. Could it be something different than tennis elbow and do you recommend me doing the twist with fingers everyday instead of the Tyler twist? If it helps the pain is in my right elbow on the inside between the two bones. No pain throughout the day unless I try to workout or climb. I took a 2 week break from climbing but still hurts the same as the day I injured it. Not sure how long I shouldn’t climb for but I’m losing my progress doing nothing 😭😭😭
Good Lord the info on the net is crazy varied concerning tennis elbow. But NO ONE has addressed a very basic question. Should I do therapy exercises (tyler twists.squeeze ball,,,etc) when it causes pain. Not discomfort but pain. Like a little above moderate pain. Sharp pain. Why does no one address this?
it's a very reasonable question and topic, pain and injuries are tough because they don't always correlate - someone could have pain through the roof with a very 'minor' tendinosis, while someone else could have very little pain but massive tissue injuries and tearing. Sharp pain could be a sign of a more severe tendinosis or a tear, so most physios would pump the brakes and proceed cautiously and ideally get imaging first to make sure there's minimal risk if you pushed through that pain. Another strategy is to monitor your symptoms during and especially after exercises. Sharp pain during exercise that goes back to baseline, and over 5-10 days it's at least no worse and ideally showing improvement would be a way to move forward based on symptoms. good luck
How do you know where to start. Don't want to go too fast on the rehab. I plan on starting with 1 set,10 reps for concentric, then do eccentric exercises with the bar every other day, hopefully. I was doing the stretches 3x/day then Supination/Db, palm down, wrist extensions, palm up then supernator curls, and then finally a easy bicep curl. Just 1 set ,10 reps. Is this too much too soon. I'm so confused on how to start so I can feel better. Thank you. By the way I have a Orange flex bar os that a good starting spot.
Wow great video… I’ve been using this wrong smh. Would you advise using this if you have upper tendinitis/tendinitis in both arms? It’s hard for me to Tyler twist since it equally strains each arm.
Question for the therapeutic use: at what point should one begin the isometric hold? You say that it exists, then show the eccentric release for Tennis Elbow, but don’t really demonstrate the hold. I’m wondering if we’re supposed to hold at the most “twisted” spot, then let it go eccentrically, or if we twist, extend, and hold out as far as we can (I suppose this may also be relevant for strengthening, which I intend to do once my elbow feels better…)
while there's no definitive research on this nuance, what I have had success with is a set of regular 'tyler's twists' followed by 4 isometric holds in the fully twisted position. best of luck!
I am struggling with persistent pain in elbows, forearms, and wrists/hands. Do you think I should start with yellow or red? Not sure which to buy first.
that's a tough call, yellow to use movement to desensitize and bring pain levels down, red to challenge the muscles but watch for overdoing it...either way it's a great addition but start small and slow...good luck!
what if the tendon hurts a little with the exercise? Is that to be expected and okay? (since we are targetting that area). Or should it not hurt, and means it's not ready to exercise? Maybe do other exercises not necessarily meant for the particular injured area, but still getting a work out. thanks!
It should not really, really hurt. If it does, it may not be ready for the exercise or you could be using to strong a flex bar. Never work through pain. Think of a pain scale from 0 (no pain) to 10 (terrific pain). Try to get midrange (moderate) 4-6 for the exercise. My experience with using it for tennis elbow was that it should give you fatigue in the muscle (tendon) area. That is what you are looking for. If you do not get pain or fatigue after the exercise then I would upgrade your flex bar to the next strength level (I started with the lightest - yellow). Do no more than the 3 sets of 15 reps per day as per the studies recommendations. I hope this helps.
I successfully managed to clear a bout of glofers elbow using the flex bar, but the repetitive twisting caused tennis elbow to develop on both arms. I was doing 3 sets of 10 each day. I have hypermobility issues so I probably should have taken more rest days and not done it every day. Do you have any tips on if I can use it to cure the tennis elbow without aggravating my elbows further?
thx for watching, I usually do these two things to get a program back on track, 1) i rely on isometrics more than reps - instead of 3x10 I do 2 x 15 seconds and work up to 4 by 30 second holds in either wrist flexion or extension, or 2 holds in each, and 2) I dial back the program to every 3rd day till things calm down and then every other day at most and maybe every third day is better if there are hypermobility issues - more tissue recovery time. good luck!
@@focusrehab Wow thank you so much for replying! I love your videos. You have great content for climbers and are one of the only channels that addressed hypermobility. Thanks so much!
I cant find an answer. I've googled a lot. I dont see the advantage of this over using a weight and working extensors or tendons that way for tennis elbow. So you lift the dumbell with other hand then slowly lower with injured hand. What advantage does this bar have over the old school dumbell way?
great question, i'm going to do a video on this! short answer, old school also works but the flexbar allows me to create more isometric forces and control where in the range of my wrist/elbow and shoulder I want those to occur - i can recreate forces in similar positions to my activity or sport. thx for watching!
I am trying to recover from "computer elbow" caused by my desk job and I just got my flex bar and did the tennis and golf elbow exercises. Do I need to rest that arm after doing these? I normally do them at work so do I need to chill out for a bit before I start using the keyboard/mouse again?
I have both tennis and golfers elbow simultaneously. I Have been rock taping for tennis elbow before I play pickleball. Can I tape for both tennis and golfers elbow at the same time?
Hi, I'm a climber with tennis elbow (fairly mild in the other arm and a little worse in the other, so nothing too severe). I'm a male boulderer, have been climbing 8 years and typically project about V7. Do you reckon a green or blue one would be the best starting point for me?
thanks for watching! for strong male climbers I recommend working up to Blue, partly because I'm a fan of strong isometric holds and i think blue does a better job of that. Just don't try to overcome the resistance. the benefit of the green however is that you can move through your full ROM with good control. Perfect world, get both, to start with though, get green so you can use your full ROM and when it gets too easy, pass it on to a friend and get blue... Good luck!
@@burkeselbst1776 brilliant, thanks so much for your reply. I'm actually struggling to find a blue one available to buy right now (in the UK) so just going to get green for now and see how it goes!
I have tendonitis in my right arm. You stated to hold the contractions for 30 seconds, and repeat 4 times twice a day. Should I also do 4 reps of the Tyler twist twice a day?
good question. Research on the Tyler Twist had subjects doing 3x15 reps either once daily (2010 study) or twice (2014) - both had great outcomes. Good luck!
@@Anotherclevername20 If I understand it right for tennis elbow - I should do Tyler Twist twice a day (6 hours apart) and 4 sets of 30-second holds? Not sure, if I can hold Tyler Twist for 30 seconds. Or were these sets just for conditioning?
This is the most comprehensive video I've seen on this topic on TH-cam by far. Best wishes for your channel and your PT practice. I can tell how much knowledge and passion you have for your patients just from how well you have laid this information out.
Thank you so much Spencer! Glad you found the channel!
I’ve had tennis elbow for 2+ years and recently started doing therabar exercises. They really have helped loosen up the muscles and haven’t felt this good so far. Your video has been really helpful too! Thanks
what exercises helped the most
@@dmf30 this flexbar excercize is the only thing that helped
Now you completely healed with tennis elbow?
Can you come back playing tennis?
This is by far the best in-depth video involving the uses of the theraband flexbar; especially for explaining the functions of the exercises and demonstrating the supination and pronation exercises. Thank you for your thorough work!
Thank you so much! 42 years of doing upholstery. Bad tennis elbow in both arms right now due to overdoing my work in the yard preparing for my Granddaughter's wedding at my home. God bless and thanks again. Just got the red one, but I may have to move to green in a while.
Very helpful and simple. I've been fighting this Tennis elbow for almost two years. It's a jiujitsu and lifting show stopper. From their goes the mental health when you're used to being active. Thank You!
Super super appreciative for the comprehensive demonstrations and exercises with FlexBars… they have really relieved my lateral epicondylitis. 🙏🏽
I really appreciated breaking out the difference between if you are conditioning or rehabbing a current elbow problem. Coming back from a four month hiatus from playing Pickleball.
Great video! I’ve dealt with tennis elbow off and on for 23 years. I just learned about these bars a couple of days ago. This video was a tremendous help. Thank you!
Did it work?
wish you full recovery, you got this!
Itni honestly kisi ne nahi bola, thank you Doctor 🙏🙏
Hello, I am a PTA and new to the OP world so i am trying to touch up or learn new exercises using the thera bar that you are using. Thank you so much for doing this video, it has helped me a ton!
Such a good video - you answered all my questions!!
I'm using the flex bar for osteopenia in my left forearm and for general fitness. It's great!! Thank for the exercises! This flex bar gives a great work out!
Great video mate, thanks
This seriously has to be one of the most well done videos I've ever seen, and I watch a lottttttt on rehab work and exercise stuff. Honestly I learnt a lot about how muscles and tendons function, and your explanations on what movements target which area of the arm/elbow were so easy to follow! I had an ulnar nerve operation where its been put over the elbow so its more in the forearm rather than in its own grove on the side of the elbow, and some forearm muscles were a bit cut up to be able to move it. Have had so much tightness haha. this seems to help a lot. I couldn't put my palm flat on a desk when I tried to turn my hand over, now I can get it flat on the desk :)
Thank you, very excited. subscribed for sure! can definitely tell you're a teacher :)
Thank you for your thorough, clear teaching which is not to brief or long, just right!!!
really great video, thanks for taking the time to make it.
What routine do you recommend when doing the Tyler twist for rehab? You mentioned holding a normal twist for 30 secs for 4 reps twice a day. would you do both of those twists? Thank you for the great video!
This was helpful for my hand injury.
When you talk (5:13) about holding for 30 seconds twice a day, for healing, what exercise am I holding twice a day?
Honestly I understand my tendons so much more than before I found this video. Thank you for your explanation, and thanks for the exercises, I have the medium and I can already see how it'll help
Great exercises! I just bought the red one. Having some tennis elbow issues from pickleball and weights with my exercises. Had to get a shot because the pain was too much. Slowly rehabbing now. Your videos are very helpful.
Love your video. Thanks for all the awesome tips! The FlexBar really makes a difference with Tennis Elbow and the instructions that come with it leave a lot to be desired. Thank you!
You mentioned holding for 30 seconds - what position should the hold be? Thank you so much for a helpful video!!
the hold can be in different parts of the range of motion to progress- start in early range (close to neutral) and progress over days/weeks towards midway to end range. thx for watching!
Thanks, some of the exercises at the end were really useful. Another thing i use mine for is foam rolling my forearm aswell. I makes a great mini foam roller.
Really phenomenal video. Thank you for making this
Great. Thank you SO much! A lot of information that is neither in the official instructions or in the product video!
I'm not a climber but I found this video really helpful. I would love your thoughts on achilles tendonitis too and what exercises you recommend for that. Stretching and massage of the tendon seems to be the wisdom from physios in the UK but it hasn't worked for me and seems to make it worse. Anyway, I'm going to get a Flexibar and see if my elbow improves. Many thanks
thank you for watching! I have a great achilles tendonitis video planned with some very actionable exercises that are super effective. Stay tuned and best of luck
@@burkeselbst1776 That sounds great. Thank you!
You rock! Thank you for this great video. Using the flex at as I watch
Love all your content, finding it so very helpful. Thank you Sir.
Red & Blue here, great device..
Any exercises for tendinitis of the wrist? I really need some help. I would love to get back to work
Great video. I’ve been suffering from tennis elbow for about 4 months. I think it’s because of over gripping playing golf. Been to other PTs done acupuncture with no good results. Going to get myself some Flex Bars.
Really appreciate your video. Very helpful. Thank you!
One of the best videos on the use of the Flex bar. For the maint exercises. How many reps should a person for each set? I know you mentioned 2-3 times per week.
thx for watching! i'd start with 10 reps and build up to 15 max. if that's too easy it will be time to progress to a stronger bar
Thank you! Really thorough and well done video on the flexbar as it relates to climbers!
Great video! You've convinced me to buy a set of them.
I'm enjoying your videos very much, Burke. Thanks for creating them! I have a couple of questions regarding using the flex bar for tennis elbow. In the video, you first give clear indications of the isometric method of use (four reps, 30 seconds each, twice a day at least six hours apart). That part was great. However, when you demonstrated the eccentric (Tyler Twist) method, you showed how to do it, but did not indicate how often to do it, how many reps, or even how many seconds one should take to release the tension when doing this movement. I would like to know those things (about how to correctly do the Tyler Twist). Also, should a person be doing both types of exercises with the flex bar (isometric and eccentric), and if so how would I space them?
Finally - the other exercises (pronation, radial deviation, etc.) - are they part of the tennis elbow regimen, and if they are, how would one work them into the routine?
probably 3 sets of 10
Scientific studies say that you should use the Tyler Twist as follows: 3 sets of 15 reps resting about 20-30 seconds between each set twice a day. I use it for tennis elbow so I only use it as an eccentric exercise. However, when I first began I used the yellow (light) and I could only do 2 sets. Eventually I could do the 3 sets. Just begin slowly and work up. Never give up... it takes time to produce results. May I also say that everyone is different. For some, it could be 2 sets of 10 twice a day. You will know if it is too little or too much. Reference: www.ncbi.nlm.nih.gov/pmc/articles/PMC2971639/
Amazing video. I have a several flexbars and this is super helpful. Subscribed!!
Love the way you explain things.
Do you have a video for the flex bar that will help with a shattered elbow (9 pins, 1 plate) that was broken a year ago last July? My daughter recommended the flex bar to me, and I want to be sure that I am treating it correctly. I need to strengthen not only my elbow but my wrists and my fingers, my forearm. I did go to rehab a couple of months after my surgery and it was helpful (one or two of the exercises were with a flex bar). Can you help me find one of your videos that will be of benefit in the rest of my healing? Thank you. I am going to use this video.
Thank you. Very clear and helpful. I'm hoping my tennis elbow will disappear quickly with these exercises
Awesome video! Thank you
Excellent video! Very in-depth explanation of what tennis elbow is and how to use the theraband for both recovery and maintenance. One question: if I am trying to heal my tennis elbow (still painful when in use), should I only do the Tyler Twist, or should I also be doing the other exercises you showed towards the end of the video? Thank you!
thank for watching! it depends on your tissue tolerance - how much is the right amount without irritating the tendon too much. This often takes a bit of trial and error - the goal is finding the right dose - i generally suggest starting with just the Tyler's twist for at least the first 4-5 days and only adding the other exercises if the twist is going well and pain levels aren't rising. good luck!
superb, now get on that digital piano for us.
How about when you got tennis and golf elbow both arms?? 😢
Both inner elbows are wrecked every time after jiu jitsu. I believe a lot of it is from gripping the training partners gi (mostly the collar area) and controlling them with these tight grips. Bought a flexbar, going to try these exercises but if there were any additional thoughts or advice, it’d be greatly appreciated.
there is a very good video of a salesman in a convention discussing how to use it properly, grip it lightly in your bad hand, and make sure your wrist is cocked either back or forward fully (depending on tennis / golfers elbow) for full range of motion.
I was gripping to hard and actually not starting with my wrist back (same as the guy in this video to be honest). Once I started doing it correctly i noticed a proper response (less pain more of a delayed muscle sorness pain).
search for video "One Product to Heal Them All: Treating Elbow Pain with the TheraBand FlexBar"
I would REALLY love to see something specific guitar players / musicians. I injured my elbows/forearms some how during my last West Coast tour and I haven't been the same. Id really love some tips that would prevent the issue from recurring. For instance: When is a good time to begin doing these exercises and not re-injure things?
I'm in the exact same boat for the last couple of weeks. Having a shit time. I payed 50$ for this dudes rehab program, because there is pretty much nothing online for guitar tendonitis injuries. It basically involves repetitive icing and massage, for about 2 hours a day. Then when you start playing and the pain comes back, more treatment. Fuck that. Strength training has got to be the way to go for this, I really don't want to have this injury forever. As for the question about when to start training, it's not really agreed upon by physios. Some will tell you to start when you have no pain, some will tell you it's ok to start when you have a small amount of pain. Let me know how you go with it man.
@@beanzthumbz Damn man that really sucks. How long ago did you injure yourself and how long did you rest the injury? I too have to think there is something I can change either in my posture / technique in in tandem of proper rest and stretching. So many questions and not great answers for us guitarists. Hope you find something out soon. If I do Ill forward it here. Cheers.
@@jcspaziano I started to notice pain about for weeks ago when I was practicing like a maniac every day. Since then it has been getting better or worse every day depending on what treatment I have tried to do to it. Try to have good posture for sure when you play. And you also need to eliminate tension from your playing, having tight muscles over time will put strain on the tendons. You can take some magnesium supplements to get your muscles more relaxed. Make sure you’re eating healthy too, processed sugar and fats will make the inflammation worse. I rested mine for a few days before trying this Physio’s bullshit rehab plan, that if anything made it worse. Rest and flex bar is what I’ll try this time for rehab.
@@jcspaziano also don’t stretch at the moment. The microfibres in your elbows are torn and stretching will make them worse. If you’re gonna stretch do it when you are not in pain and don’t push it too far. I think stretching too much before and after practice is partly why I’m in this situation right now. You’re better off doing some light massage and dynamic stretching before you practice, imo
Can you provide more exercises for tennis elbow as well as exercises post PRP injection for tennis elbow. Time frame for exercises and intensity would be helpful. You have a great channel.
thanks for watching! yes, i'll add a video with more exercises to my to do list. cheers and thx!
Thanks for this awesome video! Were all of the exercises you did at the end of the video for tennis elbow? You mentioned one was for conditioning, and I'm not sure what you meant by that?
thanks for watching! the forward/backward slow rolls are for tennis/golfer's elbow, and the rest are to make forearms strong for general purpose, sports etc. Enjoy your flexbar!
Love your videos! I have tennis for 2 years now! It really hurt me after work day, when I rest it less pain, should I start doing the theraband everyday before and after work? And which exercise should I start first and how often? Thank you so much!
Hello nice detailed video thank you. In terms of Tyler Twist for Tennis Elbow, your advice of 4 repetitions at 30 second holds is in contrast to many other videos recommending 3 sets of 15 repetitions. Those other videos are much older, years older. So have studies shown that 4 repetitions at 30 seconds holds is more effective? I used to have Golfers Elbow years ago and swear by these flex bars. Now, in despair, I have been struck down with Tennis Elbow last few weeks. I have been watching videos again hence why I am seeing contrast in advice about repetitions.
thx for watching! yes, there's been advances in understanding how mechanical forces (like exercises ) best stimulate collagen synthesis and cell growth and longer hold isometrics are key. There is not yet consensus on amount of time and number of reps but I've used 4x30 seconds for some time and have found it effective. Good luck!
For tennis elbow how many of the Tyler twist exercises do we do at a time?
3 sets, between 10 and 15 reps per set depending on symptoms and fatigue
I'm dealing with golfers elbow. Trying to get my twice a day workout figured out. Check on 30 sec isometric hold, 4 reps.
How about the reverse tyler twist? Some say 3 sets of 12 reps, 2x daily - sound right? Also, i think the supination bend to a U will help. Reps? No idea
with the addition of the iso holds, i'd back off on sets/reps for the reverse twist to give your body time to adapt, program could look like iso holds twice daily 30 seconds x4; reverse twist 1 set of 10, progress up to 3 sets of 10 as tolerated; supination bend i'd start with the long holds 30 seconds x2, progress to x4, start once daily and up to twice once you've reached 4 reps. good luck!
Where does buy flex bars?great video. 😊😊😊
Looking for shoulder exercises. Rotator cuff pain. Thanks
Red theraband pull aparts, focusing on the contraction from the back. With your arms outright in a suppinated position, pull apart the band using your back. Hold for 10 seconds for 1 rep. Do 3 x 10 of these with a minute rest inbetween.
On all fours grab a 1, 2 or 3kg dumbbell with one side. Bring your arm out to the side using your back. You'll feel tension in your posterior delt and a bit of your lats. Hold for 5 seconds for a rep. Do 3 x10-15 of these.
Facepulls. Look up a tutorial for this.
Side raises - 1 or 2kg. Again look up a tutorial for this.
Progressively try to load either by 1kg or increase the duration of the hold by 5 or 10 seconds.
awesome.. thank you so much!
If one elbow has elbow tennis, how ofter should we do in the other? Twice a week on the good and twice a day in the injuried one? Super thanks for the video
Hi for rehabbing tennis elbow do you hold the Tyler twist for 30 sec then release?
I don't. I do 3 sets of 10 twice a day. Don't hold it. The idea is to stretch the tendon not to hold tension
My pain is on the outside of the elbow, now inside, is that tennis elbow? I got it from heavy bench press in my 20s and the pain comes and goes every so often, it hurts to just hold a heavy dumbbell and let it hang, but it doesn’t hurt to press the weight up.
Hello Sir! I'm struggling with wrist pain and golfer's elbow. Will this exercise help me heal? I have the red one, and I must admit that I feel certain amount of pain while doing these exercises. I'm confused if I'm healing, or if it's getting worse.
Okay, what I noticed is that the lengthening of that muscle is more relaxing, and less painful.
For me, shortening causes a bit of pain. Is shortening productive for golfers elbow?
Hi me again.. so the exercises have definitely helped, thank you so much for you guidance.. the top of forearm significantly better...avoided another shot for now for sure.. the tip of elbow still has quite a tender small spot.. Any thoughts?
that's encouraging! that tip of elbow pain is often where the triceps attaches - there's a bursa there and that whole complex is very sensitive to compression. I'd generally recommend working diligently to keep from sustaining bent elbows esp when sleeping and start some triceps work for a few weeks to see if you can make a difference. good luck!
@@focusrehab I will do exactly that thank you so much.
Do any of the excerises address pain in the bicep. Thanks
Great info👍I strained a tricep 2months ago doing Standing overhead Tricep extensions. Tricep still slightly tender... main issue is elbow pain, both Tennis AND Golfers elbow. Ive done Physiotherapy but it makes it worse so trying 2weeks of full rest (again) My question is... 'Is this elboy/forearm pain consistent with a Tricep Strain ?
Thanks. It was a helpful.
A question. When you say 'hold the contraction for 30 seconds', do you mean hold the bar twisted for 30 seconds, or not twisted? Thanks
Thank you for sharing this! With the Tyler Twist for tennis elbow, do you hold the twisted bar position for 30 seconds, or the flexed-wrist “final” position for 30 seconds?
Thanks for watching! I generally recommend doing a set of 10 dynamic, without the hold, and then doing 2 to 4 longer holds. For the hold, hold the twisted position for 30 seconds.
@@focusrehab Perfect, thank you!
If I have golfers elbow and am doing the Reverse Tyler twists twice a day, when should i be doing stretches?
Question: how long should I rest between each isometric hold? 1 minute? Thanks!
1 minutes should be perfect
Hello. I have Tennis Elbow. Is it normal to feel slight pain when doing Tyler Twists? Thank you.
yes some pain is normal during the twists but it should not increase as a result of the exercise or increase afterwards in any lasting way. Pain should also clearly improve in a week-over-week progression as you cont the exercise. good luck!
@@focusrehab , thank you for getting back to me. Much appreciated. 🤗
05:04 if I’m just starting out, should I just stick with this exercise? Or should I also do the u-bends? Not sure if that’s too much strain. I’ve had tennis elbow for one month.
For most people I would recommend keeping it simple at first and taking at least a week or two to let those tissues adapt to the load by just doing the one exercise. Great question and good luck!
If I understand it right for tennis elbow - should I do Tyler Twist twice a day (6 hours apart) and 4 sets of 30-second holds?
Not sure, if I can do Tyler Twist for 30 seconds. Or were these sets just for conditioning?
thx for watching! these are two separate but related strategies - i would start with just one at a time first - Twists without any holds x15 twice daily, OR holds at whatever intensity you can manage even if it's light at first. do that one strategy for at least 5+ days and then reassess. good luck!
@@focusrehab got it...thanks a lot
Are these exercises beneficial for PREVENTION of tennis elbow as well?
What would be the suitable resistance for a male trying to heal their tennis and golfers elbow (and once healed maintain the health, as well as use for other strengthening exercises)?
generally speaking green would be a good choice for a male, good luck!
Can I use this for preventative?
absolutely but start small/slow with a set or two every 3rd day
when doing tyler twist do you hold for 30 seconds then begin releasing affected arm or release instantly and just do lots of reps ?
I have tennis elbow for months now, 3 shots.. ugh.. you stated 2x/day 30 sec hold... but not sure which exercises based on what you displayed.. the twist.. hold 30 sec? thank you - great videos!
thanks for watching! i like to do a warmup set of twists (8-12) then do a set of 4 longer holds under maximum twist with a neutral wrist (use opposite hand to control amount of twist), and i hold 30 seconds. good luck!
@@focusrehab if you wouldn't mind another input.. thoughts on electro-stim or anything else to help facilitate healing [not worried about the pain, just the healing] - thanks again.
you also said not to stop doing everything in an effort to heal.. i've stopped golf because of this, do you advise otherwise?
Electra stim can be a good additional treatment, but I build the program like a pyramid with the most important things prioritized in the base and that is the right amount of load to rest and recovery. Stem and other modalities are at the top in smaller doses. If golf was a trigger, then it will come later in the rehab and in controlled amounts, three holes progressing to six progressing to nine etc. and only after tissue tolerance is established with the flex bar and other strength moves, weightlifting, etc. Good luck!
@@focusrehab THANK YOU GOOD MAN!
Question: I cannot even straighten my tennis elbow affected arm without pain, can I keep it slightly bent and do this exercise? Thank you for this amazing video, I’ve watched so many of these on TH-cam & this one wins them all! Very informative, you are obviously very knowledgeable. Great job! I have heard of Platelet Rich Plasma injections to help in healing of this issue. What are your thoughts on this?
thx for watching! It would be safest to work on getting your motion back before using the bar doing gentle range of motion and other techniques for inflammation. If you get stuck definitely consult with someone local - things should settle within a few days if you are using good active rest and recovery techniques, and if they don't you may need a doc or physio to take a look. I do think there is a role for PRP but usually start with basic rehab first since it's often not covered and may not be necessary with the right program and some time. best of luck!
Thanks for this video. I got the green Flexbar to work on golfers elbow and I can do most of the exercises I’ve seen described here and on other videos reasonably well. The ones I have real trouble with are the pronation and supination exercises. There is no way I can get that bar into a U shape. The best I can do is a very weak L. Should I get a less rigid bar or can I continue with the green one? Thanks again for being s good source of help and information!
I thought the Tyler twist would be the best exercise for me but I found when doing the twist using my fingers it activates the part that hurts the most for me.
Could it be something different than tennis elbow and do you recommend me doing the twist with fingers everyday instead of the Tyler twist?
If it helps the pain is in my right elbow on the inside between the two bones.
No pain throughout the day unless I try to workout or climb.
I took a 2 week break from climbing but still hurts the same as the day I injured it. Not sure how long I shouldn’t climb for but I’m losing my progress doing nothing 😭😭😭
@7:07 - Tennis elbow. @8:20 - golfers
Good Lord the info on the net is crazy varied concerning tennis elbow. But NO ONE has addressed a very basic question. Should I do therapy exercises (tyler twists.squeeze ball,,,etc) when it causes pain. Not discomfort but pain. Like a little above moderate pain. Sharp pain. Why does no one address this?
it's a very reasonable question and topic, pain and injuries are tough because they don't always correlate - someone could have pain through the roof with a very 'minor' tendinosis, while someone else could have very little pain but massive tissue injuries and tearing. Sharp pain could be a sign of a more severe tendinosis or a tear, so most physios would pump the brakes and proceed cautiously and ideally get imaging first to make sure there's minimal risk if you pushed through that pain. Another strategy is to monitor your symptoms during and especially after exercises. Sharp pain during exercise that goes back to baseline, and over 5-10 days it's at least no worse and ideally showing improvement would be a way to move forward based on symptoms. good luck
How do you know where to start. Don't want to go too fast on the rehab. I plan on starting with 1 set,10 reps for concentric, then do eccentric exercises with the bar every other day, hopefully. I was doing the stretches 3x/day then Supination/Db, palm down, wrist extensions, palm up then supernator curls, and then finally a easy bicep curl. Just 1 set ,10 reps. Is this too much too soon. I'm so confused on how to start so I can feel better. Thank you. By the way I have a Orange flex bar os that a good starting spot.
what about for cubital tunnel pain? that's what it hurts. I think its from doing grip strength training with a gripper. thanks.
Wow great video… I’ve been using this wrong smh. Would you advise using this if you have upper tendinitis/tendinitis in both arms? It’s hard for me to Tyler twist since it equally strains each arm.
Question for the therapeutic use: at what point should one begin the isometric hold? You say that it exists, then show the eccentric release for Tennis Elbow, but don’t really demonstrate the hold. I’m wondering if we’re supposed to hold at the most “twisted” spot, then let it go eccentrically, or if we twist, extend, and hold out as far as we can
(I suppose this may also be relevant for strengthening, which I intend to do once my elbow feels better…)
while there's no definitive research on this nuance, what I have had success with is a set of regular 'tyler's twists' followed by 4 isometric holds in the fully twisted position. best of luck!
I have both tennis elbow and golfers elbow, I been in pain for at least 2 months. How can I use the flex bars correctly for both aliments?
I am struggling with persistent pain in elbows, forearms, and wrists/hands. Do you think I should start with yellow or red? Not sure which to buy first.
that's a tough call, yellow to use movement to desensitize and bring pain levels down, red to challenge the muscles but watch for overdoing it...either way it's a great addition but start small and slow...good luck!
what if the tendon hurts a little with the exercise? Is that to be expected and okay? (since we are targetting that area). Or should it not hurt, and means it's not ready to exercise? Maybe do other exercises not necessarily meant for the particular injured area, but still getting a work out. thanks!
It should not really, really hurt. If it does, it may not be ready for the exercise or you could be using to strong a flex bar. Never work through pain. Think of a pain scale from 0 (no pain) to 10 (terrific pain). Try to get midrange (moderate) 4-6 for the exercise. My experience with using it for tennis elbow was that it should give you fatigue in the muscle (tendon) area. That is what you are looking for. If you do not get pain or fatigue after the exercise then I would upgrade your flex bar to the next strength level (I started with the lightest - yellow). Do no more than the 3 sets of 15 reps per day as per the studies recommendations. I hope this helps.
I have tennis elbow on the right and golfers elbow on the left. Is it possible to do both elbows at the same time?
yes in theory it should work. Both hands facing the same direction, R hand rotates back while L rotates fwd. Good luck!
I successfully managed to clear a bout of glofers elbow using the flex bar, but the repetitive twisting caused tennis elbow to develop on both arms. I was doing 3 sets of 10 each day. I have hypermobility issues so I probably should have taken more rest days and not done it every day. Do you have any tips on if I can use it to cure the tennis elbow without aggravating my elbows further?
thx for watching, I usually do these two things to get a program back on track, 1) i rely on isometrics more than reps - instead of 3x10 I do 2 x 15 seconds and work up to 4 by 30 second holds in either wrist flexion or extension, or 2 holds in each, and 2) I dial back the program to every 3rd day till things calm down and then every other day at most and maybe every third day is better if there are hypermobility issues - more tissue recovery time. good luck!
@@focusrehab Wow thank you so much for replying! I love your videos. You have great content for climbers and are one of the only channels that addressed hypermobility. Thanks so much!
I cant find an answer. I've googled a lot. I dont see the advantage of this over using a weight and working extensors or tendons that way for tennis elbow. So you lift the dumbell with other hand then slowly lower with injured hand. What advantage does this bar have over the old school dumbell way?
great question, i'm going to do a video on this! short answer, old school also works but the flexbar allows me to create more isometric forces and control where in the range of my wrist/elbow and shoulder I want those to occur - i can recreate forces in similar positions to my activity or sport. thx for watching!
I am trying to recover from "computer elbow" caused by my desk job and I just got my flex bar and did the tennis and golf elbow exercises. Do I need to rest that arm after doing these? I normally do them at work so do I need to chill out for a bit before I start using the keyboard/mouse again?
yes, i recommend at least 20' on either side of the flexbar exercises. good luck!
@@focusrehab Thank you! I really appreciate your reply.
I have both tennis and golfers elbow simultaneously. I Have been rock taping for tennis elbow before I play pickleball. Can I tape for both tennis and golfers elbow at the same time?
yes it's possible to tape both at once. maybe i'll do an elbow taping video... :-)
Hi, I'm a climber with tennis elbow (fairly mild in the other arm and a little worse in the other, so nothing too severe). I'm a male boulderer, have been climbing 8 years and typically project about V7. Do you reckon a green or blue one would be the best starting point for me?
thanks for watching! for strong male climbers I recommend working up to Blue, partly because I'm a fan of strong isometric holds and i think blue does a better job of that. Just don't try to overcome the resistance. the benefit of the green however is that you can move through your full ROM with good control. Perfect world, get both, to start with though, get green so you can use your full ROM and when it gets too easy, pass it on to a friend and get blue... Good luck!
@@burkeselbst1776 brilliant, thanks so much for your reply. I'm actually struggling to find a blue one available to buy right now (in the UK) so just going to get green for now and see how it goes!
I have tendonitis in my right arm. You stated to hold the contractions for 30 seconds, and repeat 4 times twice a day. Should I also do 4 reps of the Tyler twist twice a day?
good question. Research on the Tyler Twist had subjects doing 3x15 reps either once daily (2010 study) or twice (2014) - both had great outcomes. Good luck!
Thank you from Pakistan
Thank you
I am an Arm wrestler and my tendons very weak what can i do for strong tendons and ligaments???
5:06
Tendons
Twice a day, 6 hours apart
4 sets of 30 second holds
7:10 excersies
@@Anotherclevername20 If I understand it right for tennis elbow - I should do Tyler Twist twice a day (6 hours apart) and 4 sets of 30-second holds?
Not sure, if I can hold Tyler Twist for 30 seconds. Or were these sets just for conditioning?
After using it my forearm feels tight so can i use massage gun