A self-care routine for elbow pain using Voodoo floss compression, a sleeper stretch on a foam roller, and three nerve-glide exercises including diagonal arm extensions and a Batman position. Hold each glide for about 30 seconds and repeat the sequence.
Today we're going to fix elbow pain problems. You'll need a foam roller, and if you have it, a Voodoo band is optional. First step, if you have it, is to Voodoo floss band your elbow. Now the easiest way to do it is to squish it in between your bicep and your forearm and then wrap around. That way, when you're wrapping over it, this is going to create compression and new fluid for the tissues around your elbow. You're going to go from bicep down to your forearm. The first thing we're going to do is a sleeper stretch for your shoulder. Now I know what you're saying, Glenn, I have elbow pain, not shoulder pain, but the elbow is a hinge joint. It's not supposed to have a lot of rotation. The shoulder is supposed to have all the rotation. So if you're lacking rotation here, sometimes there's a rotational force in the elbow and that creates a lot of the pain. So we're going to make sure we mitigate that by working the shoulder first. You're going to lay down on your foam roller and use that as like a pillow Suck this shoulder underneath you, then you're going to move the forearm back and forth, keeping the elbow in place. Stay within your range of motion, go nice and slow. 10 reps sounds good, at least till you feel the shoulders loosen up. Next, we're going to do 3 different nerve glides to release the pain response that you have in your elbow. The first one, you're going to push your arm out at diagonal angle, twist the palm towards you, and move your head away. Do this nice and slow. As you twist your head, make sure that you're stretching your neck and your trap. Nice and slow for 30 seconds. Next, we're going to twist the palm away from us. Same thing, nice and slow for 30 seconds, stretching out the shoulder and the trap as you go. Last but not least, we're going to do the Batman symbol. If you don't have enough flexibility to get it, just go after it. A couple of times, then take your booty band off and do those nerve glides again, the same exact ones you just did, and tell me if it feels better in the comments.
Touch Your Toes in 6 Minutes | Release Muscular Guarding for Better Flexibility
