Die 5 BESTEN Übungen für den Golferellenbogen (evidenzbasiert)

Die 5 BESTEN Uebungen fuer den Golferellenbogen evidenzbasiert armbar

Holen Sie sich unser Pro­gramm hier: https://​store​.e3re​hab​.com/​p​r​o​d​u​c​t​s​/​g​o​l​f​e​r​s​-​e​l​bow Was sind die bes­ten Dehnungs‑, Kräf­ti­gungs- oder ande­ren Bewe­gungs­ar­ten für den Gol­fer­el­len­bo­gen? Nun, wir wür­den stark argu­men­tie­ren, dass die­se 5 die bes­ten sind! Die­se 5 basie­ren auf einer Über­prü­fung der aktu­el­len For­schung zum Gol­fer­el­len­bo­gen und den ver­schie­de­nen damit ver­bun­de­nen Fak­to­ren. Mit die­sen 5 Übun­gen spre­chen Sie die loka­le Kapa­zi­tät des Gewe­bes um den media­len Epi­kon­dy­lus an, wäh­rend Sie gleich­zei­tig die gesam­te kine­ti­sche Ket­te ent­wi­ckeln und die Ober­kör­per­funk­ti­on maxi­mie­ren, die zur Funk­ti­on der media­len Ell­bo­gen­struk­tu­ren bei­tra­gen kann. Wenn Sie der Mei­nung sind, dass es ande­re Bewe­gun­gen gibt, die wir als “bes­te” Übun­gen dafür ein­stu­fen soll­ten, kom­men­tie­ren Sie unten und tei­len Sie uns Ihre Mei­nung mit! Tei­len Sie uns außer­dem in den Kom­men­ta­ren mit, für wel­che Art von Patho­lo­gie oder Zustand Sie möch­ten, dass wir in Zukunft die bes­ten Übun­gen behan­deln! Ein­füh­rung (0:00) Übung 1 – 2:08 Übung 2 – 3:57 Übung 3 – 5:50 Erklä­rung der Schul­ter­mus­kel­über­lap­pung – 7:19 Übung 4 – 8:43 Übung 5 – 9:55 Zusam­men­fas­sung – 10:45 – — Refe­ren­zen: https://www.researchgate.net/publication/332745179_The_Impact_of_Tennis_and_Golfer’s_Elbow_on_Shoulder_External_Rotators_and_Abductors_Peak_Torque https://​www​.sci​tech​nol​.com/​p​e​e​r​-​r​e​v​i​e​w​/​s​p​o​r​t​-​s​p​e​c​i​f​i​c​-​a​d​a​p​t​a​t​i​o​n​-​i​n​-​r​o​t​a​t​i​on-ran­ge-of-moti­on- in-the-élite-golfers-shoulder-zpeM.php?article_id=4824 https://​pub​med​.ncbi​.nlm​.nih​.gov/​1​9​8​2​2​7​69/ https://www.researchgate.net/publication/316352273_Isokinetic_Parameters_of_Shoulder_Joint_in_Tennis_Elbow_Versus_Golfr’s_Elbow – — Haf­tungs­aus­schluss: Die prä­sen­tier­ten Infor­ma­tio­nen sind nicht als medi­zi­ni­scher Rat oder als Ersatz für eine medi­zi­ni­sche Bera­tung gedacht, son­dern die­nen nur zu Unter­hal­tungs­zwe­cken. Wenn Sie Schmer­zen haben, suchen Sie bit­te den ent­spre­chen­den Arzt auf.

golfers elbow,medial epicondylitis,epicondylitis,golfers elbow treatment,golfer’s elbow treatment,golfer’s elbow exercises,golfer’s elbow stretches,golfer’s elbow pain,golfers elbow pain,elbow pain,armbar,golfer’s elbow brace,golfers elbow brace,flexbar,simien armbar,simien golfer’s elbow brace,simien,physical therapy,lifter’s elbow,elbow pain exercises stretches,stretches for elbow pain baseball,stretches for golfers elbow pain,E3 Rehab

Edu­ca­ti­on: %Video­Cap­ti­ons%

317 thought on “Die 5 BESTEN Übungen für den Golferellenbogen (evidenzbasiert)”

  1. Hel­lo guys thanx for such a infor­ma­ti­ve video 🙂 i have pain&grip weak­ness in my both arms. My doc­tor said medi­al epi­con­dy­li­tis occu­red both arms. I had pul­lups and skip­ping ropes on my rou­ti­ne exer­ci­ses with high repe­ti­ti­on. May this the rea­son trig­gers pain whenever i work­out and cau­ses golferelbow?

    1. Alt­hough we can­not pro­vi­de a dia­gno­sis, exer­ci­ses that invol­ve grip­ping can crea­te sen­si­ti­vi­ty in the forearm/elbow regi­on. If it’s just the high repe­ti­ti­on, or volu­me, you could always start with simp­le modi­fi­ca­ti­ons like redu­cing the over­all amount as needed.

  2. Can I start the­se exer­ci­ses while it still hurts or do I have to rest until it doesn’t hurt befo­re I start the exer­ci­ses? I’m not good at rest…

    1. @Andi.Gabriel Colt nah not on pain . Find what’s giving you the pain . For me its work pan . When I grab it I bare­ly use my Index and midd­le fin­ger so the weight goes to my last fin­gers. Also car­rys over to my pull ups and pul­ling exer­ci­ses. Thus I pull exer­ci­ses with grasping with index and midd­le. The pain has reci­ded allot. I get it when I work pains sec­tion at work or i hang /pull from last weights cau­se of weak grip

    2. @Andi.Gabriel Colt cor­rect the pro­vo­ca­ti­ve beha­vi­ors. Oft­en­ti­mes the way we grip bars during pul­lups, bar­bells, and dumb­bells is wrong. Ath­le­an X has a gre­at gol­fers elbow video exp­lai­ning why. I can try to para­phra­se it here though from memo­ry: in the con­text of pull-ups, let­ting the bar slip a bit hel­ps us cheat reps by shif­ting a lot of the load that should be going through the lat to the ten­don that hel­ps move the ring fin­ger. It’s a simi­lar sto­ry for other pul­ling moti­ons. Beco­me con­scious of how to pro­per­ly grasp bars/weights, espe­cial­ly if you’re going to try to train through the pain a bit. 

      I’m not 100% yet but I’ve made a lot of pro­gress by stop­ping doing pull ups (neu­tral grip lat pull downs don’t aggra­va­te me at all), fixing my grip by not let­ting weights slip (which gets the load off that pro­blem ten­don and onto the mus­cles you’re actual­ly try­ing to build), and decre­a­sing pul­ling volu­me over­all. Been able to do hea­vy push days with 0 pro­blems. When my sym­ptoms were at their worst I couldn’t even bench without pain. I’ve also been thro­wing in tho­se cross sec­tio­n­al mas­sa­ges and typi­cal fin­ger exten­si­on stret­ches (make sure you ful­ly extend the fin­gers out in order to start stret­ching that pro­blem tendon). 

      Hope some of the­se tips help!

  3. i smas­hed that like but­ton. I have a ques­ti­on. Can you tell me if the­re is anything about computer/mouse use that can effect this pro­blem? I am sus­pi­cious of this on my right arm.

    1. Working with mou­se for long peri­ods has a huge impact on arm/wrist pain yes. I mys­elf expe­ri­en­ced it. Do some fore­arm exer­ci­ses and redu­ce long dura­ti­on mus­cle use

    2. Try rol­ling your fore­arm on a ten­nis ball or lacros­se ball would be even bet­ter. It breaks up any adhe­si­ons in the­re. I swe­ar by it. I’d look at your posi­tio­ning when you are at your com­pu­ter too. Some­ti­mes chan­ging up how you are sit­ting in rela­ti­on to the key­board could help.

  4. A video on kine­tic chain for ten­nis elbow would be fan­tastic! Or should the same one work? I have chan­ged my kick ser­ve recent­ly and picked up gol­fers elbow but gues­sing it comes from the shoulder

  5. What about dry need­ling in addi­ti­on to the­se excer­ci­ses for healing the golf elbow. Would it heal the stress in the tis­sue? Or is it more effec­ti­ve on muscle?

  6. This pain lasts a long time
    First of all total rest ice then ultra­so­no­gra­phy tend and trans­ver­se massage.also fascia­the­ra­py and osteopathie
    Eat cur­cu­ma ome­ga 3 ananas.avoid pro­ces­sed and fries foods

  7. it can also be a com­mon inju­ry in boxing, when boxing ser­veral hard hook pun­ches if not war­med up properly.
    Why i am here xD
    Love the vid, gre­at tips mate.
    Keep upp the good work!

    1. @DATA WOLF You know after 3–4 weeks doing this exer­cise hel­ped me out tre­men­dous­ly, I was only doing 5 days a week & pain is gone, Thank you 🙏

  8. Thank you for making this video, I got a bit of bone sti­cking out from my inner elbow
    Got it from wrong boxing tech­ni­que over­ex­ten­ding my arm, this video real­ly hel­ped me

  9. I have deve­lo­ped this “golfer’s elbow “ pain through swim­ming. Can I con­ti­nue to swim (I have redu­ced my meters and fre­quen­cy of my swim­ming) while I do the­se exer­ci­ses to streng­t­hen the ten­dons and shoulders?

  10. Gre­at video guys, as an aeria­list and yogi this is such an issue and no one talks about it! I need to be more con­sis­tent with some of these.

  11. hey ‚if anyo­ne else wants to unco­ver how to cure ten­nis elbow at home try Freds Elbow Hel­per (Have a quick look on goog­le cant remem­ber the place now ) ? Ive heard some awe­so­me things about it and my co-worker got gre­at suc­cess with it.

  12. I’m not sure but ‚if anyo­ne else wants to unco­ver how to cure ten­nis elbow at home try Freds Elbow Hel­per (just goog­le it ) ? Ive heard some awe­so­me things about it and my bro­ther in law got excel­lent results with it.

  13. The­se exer­ci­ses have not been enough for me to over­co­me chro­nic gol­fers elbow. I have long arms is the­re anything else I can try? Pull ups and curls hea­vi­ly infla­me the injury

    1. As someo­ne who had sur­ge­ry after ner­ve dama­ge fol­lowing this: Avoid exer­ci­ses that puts your arm at the 90 degree ang­le. If you want to train chest, do cable work. When trai­ning your back, stick to rows (bear in mind the 90 degrees, so do par­ti­al reps). Over­head move­ments tend to aggra­va­te the inju­ry, so stop tho­se unless you can do them with neu­tral grip (shoul­der press with machine).

  14. Seven years alrea­dy pas­sed when I star­ted out play­ing and all tho­se years were brim­ming with prac­ti­ces and trai­ning les­sons. Lear­ning the­se golf swing secrets , Jοm­tοnο Naha (Go ogle it) aut­ho­ri­zed me to taken a 75 after a cou­p­le of buckets. I was able to beco­me more know­led­ge­ab­le about many golf ide­as like grip, ball posi­ti­on as well as through swing drills. My han­di­cap is begin­ning to decre­a­se also from 13. This par­ti­cu­lar gui­de is fantastic!

  15. Gre­at video.
    Mas­sa­ging the top of my fore­arm, pro­na­tor inser­ti­on / ori­gin with my free elbow hel­ped releave and free up my swol­len bel­ly of fore­arm and the pain at my medi­al elbow. Simp­le cure after 6 years of struggling des­pi­te see­ing the best docs and physio.
    👍🏻 the voo­doo band and graston technique

  16. Hi

    If Im having clicks with pain when cur­ling the arm without weight, just cur­ling the elbow, is it a golfer’s elbow or a ten­nis elbow?


  17. Nice video.
    The only golf les­son you will ever need

    4 Easy Steps to Gre­at Golf

    The GAPP tech­ni­que exp­lai­ned – The­se quick refe­rence eBooks will ans­wer the most com­mon ques­ti­ons asked by gol­fers rela­ted to the game:
    •What do I do at the tee box?
    •How do I hit this shot?
    •What is the right set­up for my shot?

    You will find the ans­wer to ‘GAPP’ and avoid the usu­al frus­tra­ti­ons asso­cia­ted with play­ing the game.

    Whe­ther you are new to the sport of golf or have been play­ing recrea­tio­nal­ly for years, you will come away with results.

    The ans­wer to this ques­ti­on+ my GAPP 4‑step pro­cess and much more.
    *Inclu­des prac­ti­ce prin­ta­bles to help track your pro­gress during the season. *

  18. I have a lot of pain in my medi­al elbow when doing pul­ling exer­ci­ses espe­cial­ly when doing over­hand late­ral pull­downs. Is this likely gol­fer elbow?

    1. @Meditation Moun­tain By Ris­habh Singh Loom­ba Weird­ly enough, I star­ted doing under­hand grip back work­outs and the pain is near­ly gone.

    2. This is most likely becau­se you are try­ing to pull yourself up by your wrists. Try and relax your wrists and keep them out of the move­ment, you might find the pain goes away.

  19. How often should you do the flexor and pro­na­tor streng­t­he­ning exer­ci­ses? Can i do it every day, or it will be nega­ti­ve for recovery?

  20. Hel­lo, just wan­ted to say thank you for the gre­at video. I have been dealing with Gol­fers elbow off an on for some time. It ori­gi­nal­ly star­ted when I was have some shoul­der issu­es. After using many of the tech­ni­ques men­tio­ned here for my shoul­der and elbow, my shoul­der pain and gol­fers elbow were addres­sed. Fast for­ward to the pre­sent and my gol­fers elbow has retur­ned with a ven­ge­an­ce. I have star­ted incor­po­ra­ting the same tech­ni­ques in hopes the issue will be cor­rec­ted. This inju­ry pre­vents me from com­ple­ting some of the exer­ci­ses I enjoy in the gym, such as pull ups and cer­tain bicep based exer­ci­ses. For someo­ne who is very much into strength and hyper­tro­phy based trai­ning, this type of inju­ry can be super frustrating.

    1. @E3 Rehab I have a golf elbow, but the­re is not that much pain. I’m allo­wed to do any upper budy exer­ci­ses how long I don’t use palm up? For examp­le can I con­ti­nue to do Dead­lift? From tomor­row I will use your exer­ci­ses and hope­ful­ly I will be full reco­very on no time. 😊

  21. The best exer­cise to eli­mi­na­te the pain immedia­te­ly is to car­ry a sand­bag. My elbows are bul­let pro­of from this. Go to a store and car­ry a bag of bird­seed , sun­flower seed or hor­se grain. You’­re for­ced to use your fin­gers to grip the bag. Zero leverage from a solid object.

    1. Basi­cal­ly it’s an iso­metric hold that hel­ps slow­ly elon­ga­te the ten­don which is very healt­hy for its rehab (as appar­ent­ly the­re is no spe­ci­fic rese­arch that sta­tes con­centric or eccentric is any bet­ter than iso­metric but just tho­se slow hard endu­ran­ce exer­ci­ses in gene­ral are the key). Well done for fin­ding this by hap­py accident

    1. I’ve been noti­cing a lot of peop­le advo­ca­ting for high fre­quen­cy. Like ever­y­day high fre­quen­cy. Sca­le it to your tole­ran­ce level. A litt­le pain is necessa­ry to heal but if it’s not get­ting bet­ter after a week or two, try to sca­le back the volu­me, not the frequency

    2. @Carlos Lei­va no pro­blem. I know how frus­tra­ting it can be. If you’­re still dealing with this, soft tis­sue work does won­ders befo­re the streng­t­he­ning por­ti­on of the exercises. 

      A lacros­se ball only cos­ts $2-$3 and it’s a won­der­ful tool. In gol­fers elbow, the wrist exten­sors, the biceps, the lats, the pecs and the sub­s­ca­pu­la­ris tend to be tight mus­cles pul­ling things out of whack. Spen­ding 3 minu­tes at a time on each pro­blem area with a lacros­se ball or soft­ball ever­y­day real­ly does help. Not only does it help loo­sen tight­ness, but it also hel­ps mus­cles func­tion the way they’­re sup­po­sed to by taking load off of others and redu­cing compensation. 

      If you don’t feel like doing all of that, a sports mas­sa­ge the­ra­pist can get in the­re and knock it out in under an hour. It’ll cost you around $75 though but imo it’s worth it. Then you could use the soft tis­sue work to com­pli­ment and main­tain all the work they did on you. 

      Good luck to you 👍

  22. Thanks for pos­ting. My inner elbow has been bothe­ring me for several mon­ths. I real­ly feel it when doing bicep curls. I will defi­ni­te­ly try the­se exercises👍🏾

  23. If you wish to learn about golf swings in details, you will learn about the tech­ni­ques and secrets of cor­rect golf swings through the , Jοm­tοnο Naha (Go ogle it). Half­way down the gui­de­li­ne and I am real­ly impres­sed. I‘ve obtai­ned Three strai­ght low 80s rounds after rea­ding this par­ti­cu­lar e‑book..

  24. I have a serious question..I had a bad acci­dent back on Octo­ber bro­ke my elbow and tea­red my ten­dons and liga­ments , I smas­hed my elbow with a com­pres­si­on machi­ne it’s been almost 4 mon­ths sin­ce them and I’m not all the way clea­red from it ..my exten­si­on is pret­ty good but my fle­xi­on it’s at 125 from 148 ..should I try this exer­ci­ses or should I be soft ? I real­ly want my fle­xi­on to how it was before

  25. Gre­at video guys , I have gol­fers elbow in bot arms and when I lift some­thing sub­stan­ti­al and hea­vy from the ground it is ok until I get to waist height then my elbows real­ly hurt and also I get pains in my biceps and I was thin­king that my elbow pro­blems must be cau­sed by shoul­der and upper back pro­blems and you have con­fir­med this with your hel­pful video

  26. Does having long arms rela­ti­ve to the body/torso incre­a­se the risk of an elbow inju­ry (espe­cial­ly gol­fers elbow)?
    I still suf­fer from gol­fers elbow AND I have very long arms. A friend of mine who has also long arms has the same pro­blem as me. On the other hand, I know a few peop­le who have pret­ty short arm and don;t have any elbow pro­blems at all.

  27. My pain sounds very simi­lar to golfer’s elbow. Got it from doing hand­stand pres­ses and plan­che with wrists that are not cur­r­ent­ly mobi­le enough to hand­le the stress pla­ced on the ten­dons when doing the­se skills

  28. Thanks so much for this. Been trai­ning in calis­the­nics for 2 mon­ths and juts got this pian. How many sets should be do or is it just 1 of each on the same day?

  29. Should the­se exer­ci­ses be done while you are in pain, or should you wait and do litt­le moti­on until the pain is gone, then move on with the­se exercises?

  30. I’ve had golfer’s elbow for 10 mon­ths now and I am pray­ing that this video pro­vi­des me with a hel­pful arse­nal. I’ve had phy­si­cal the­ra­py but my appoint­ments were even­tual­ly can­ce­led. It’s A LOT bet­ter than it ever was, but it’s such a slow pro­cess and I’m not sure when I’ll ever lift again

    1. Don’t quit man. 

      I’ve had gol­fers elbow for about 3 months.

      I Work around it.

      I don’t even train my tri­ceps or biceps anymore.
      Just train fore­arms & every other body part.

      Do exer­ci­ses that don’t irri­ta­te it

    2. @cleonriize That’s what I am doing now. I’m accep­t­ing now (a week ago) that this is a peri­od I will not see mus­cle gain and in fact lose. My main focus is to get over this inju­ry by tar­get exer­ci­ses for rehab and slow­ly buil­ding up tole­ran­ce with roma­ni­an dead­lifts over­ti­me (star­ting with only 50 lbs and will build up).
      I want to be able to do my weigh­ted pull ups and my hea­vy dead­lifts like I used to and I’ll keep stri­ving for it.

    3. @Matthew Stein Nice.
      Keep it up man, we’ll push through!
      I’ve come to like my phy­si­que alot more, I pre­fer the big fore­arms look.

  31. been doing wrist curls and twis­ting, fin­ger exten­sor and atleanx’s exer­cise but the pain per­sis­ted its been mon­ths 🙁 also went to PT to have mas­sa­ge for two mon­ths and iced three times per day 🙁 what do I do now..

  32. I am con­fu­sed about whe­ther it is a good idea to do the­se exer­ci­ses if I have acti­ve elbow pain from golfer’s elbow. Should wait until I am no lon­ger in pain befo­re I liter­al­ly chal­len­ge the area that is pro­du­cing the pain by per­forming the­se exer­ci­ses? For examp­le, cur­ling the wrist upward seems like it will pro­du­ce more inflamma­ti­on in the elbow.

  33. Hii! How many days a week should I per­form this exe­ci­ses? Also, I am cur­r­ent­ly working out once a week so I can let my body ful­ly reco­ver. I just do exe­ci­ses that I don´t feel pain­ful at all (dips, pike push­ups and body­weight rows). Should I stop my trai­ning event­hough I don´t feel any pain in the elbow or can I con­ti­nue as long as is pain free? Thanks a lot!

  34. Serious pain 😭! Dri­ving me nuts. Swol­len insi­de elbow bone. Good video 👍! This for after sur­ge­ry or after shots. Can’t do any of this until swel­ling pain goes away.

  35. To fix Golfer’s or Ten­nis Elbow fast, you need a FlexBar.
    Pre­vent it from reoc­cur­ring with E3’s program.
    You’­re welcome.

  36. Is it safe to still do your hea­vy lifts while doing the­se excer­ci­ces or should you do easier/lighter lifts to redu­ce the stress on the elbow while streng­t­he­ning it?

    1. @Meep Going through the same thing and final­ly star­ting to see the light and I could­n’t have done it without watching all the­se smart peop­le so hap­py to share all the good stuff!

    2. @Meep I’m now going through the same pain. What rou­ti­ne have you been fol­lowing for it to start get­ting bet­ter? Doing the­se exer­ci­ses plus trai­ning in the gym frequently?

    3. @Marko Iveša the­re are mul­ti­ple things I chan­ged so I don’t know what hel­ped spe­ci­fi­cal­ly or if its a com­bi­na­ti­on of them but the­se are the things I did. At first I went to a phy­sio­the­ra­pist and found out I have qui­te some knots in my back, I don’t remem­ber what they are spe­ci­fi­cal­ly but they basi­cal­ly are spots whe­re your mus­cles don’t relie­ve ten­si­on when you are res­ting so I mas­sa­ge my back befo­re every work­out with a ten­nis ball (push mys­elf against the wall with the ten­nis ball bet­ween me and the wall and mas­sa­ge the knots by rol­ling over them). One of the­se knots is at the back of my arm­pit bet­ween my shoul­ders and lats cau­sed some of the pain in my elbow so by mas­sa­ging them it hel­ped relie­ve some of the pain but not all. Second thing I did was doing some of the­se exer­ci­ses becau­se of the insta­bi­li­ty my wrist and shoul­ders appar­ent­ly had. 3th I bench with a wider grip now so on the lowest point my fore­arm is com­ple­te­ly ver­ti­cal. 4th I make shu­re I don’t do exer­ci­ses that put ten­si­on on my elbow side­ways (like skull crus­hers with a strai­ght bar or flys with my hand hig­her than my elbow etc.). I’m still trai­ning hard (6 times a week with hea­vy weights) and don’t have any pro­blems with my elbow right now so it’s fine to still train hard.

    4. @Meep i am kin­da did the same. I found a very good mas­sa­ge the­ra­pist who hel­ped me a lot, I thought I had a gol­fers elbow but he said it is not that luckily,but I felt pain in my elbow but not spe­ci­fi­cal­ly the inner elbow but the out­side of my elbow. I also star­ted some stron­ger joint sup­port tablets like Sci­tec Artroxon+K2 vit­amin and liquid col­la­gen and the­se 3 hea­led my elbow com­ple­te­ly. I bench 120 kg 8reps without any pain.

  37. Thanks so much for the­se tips! Are the­re any recom­men­da­ti­ons for how many days a week to do the­se exer­ci­ses? I’m para­no­id about over-doing it. Should I take a break for a peri­od of time? If so, how long?

  38. Hi E3 Rehab .Your Vide­os are real­ly know­led­ge­ab­le. I am very struggling with my pain issu­es. Need your help .I am a weight ligh­ter .I had a par­ti­al rota­tor cuff inju­ry last year. I hea­led but the pain at times keep com­ing. Now i have noti­ced i got this golf elbow. Is both con­nec­ted ?,Could you plea­se gui­de me​.How can i fix both and resu­me my weight lifting.I would be very gra­te­ful to you

  39. I suf­fe­red a real­ly bad bro­ken elbow and fore­arm about ten years ago. I can’t strai­gh­ten my right elbow ful­ly, or rota­te my wrist ful­ly since. 

    I’m a keen gol­fer but my elbow can get qui­te pain­ful and stiff during and after­wards. Would you recom­mend the first two exer­ci­ses as some­thing use­ful for war­ming up befo­re golf? 

    I real­ly need to work on my gene­ral upper body strength to try and hope­ful­ly take some stress off my elbows too! 

    Gre­at video btw, real­ly appre­cia­te you taking the time to make it.

  40. hel­lo sir.. your video is real­ly good .. my gre­at uncle had a inju­ry on the elbow and from a long time was not able to per­form many tasks.. then he tried using pla­net ayur­ve­da medi­ca­ti­on and it real­ly impro­ved his ongo­ing condition..

  41. Hi – thank you- howe­ver as I am suf­fe­ring from sym­ptoms the­se exer­ci­ses exa­cer­ba­te the pain- I didn’t see any reli­ef in your video
    I rea­li­se that you are giving streng­t­he­ning exer­ci­ses but inju­ry needs atten­ti­on first, yes?

    1. Yes and no, you need spe­ci­fic exer­ci­ses for late­ral elbow pain not medi­al but the gene­ral shoul­der health exer­ci­ses should con­tri­bu­te to bet­ter elbow health

  42. Thanks for this video! Most vide­os I found (and the phy­si­cal the­ra­pist i‘m at) don‘t real­ly exp­lain the ratio­na­le behind their recom­men­da­ti­ons and don‘t back up their claims with evi­dence. May­be they think that pati­ents would be over­whel­med. Howe­ver, me and i guess many others need that infor­ma­ti­on to under­stand whats up and to work on fixing it, so i high­ly appre­cia­te con­tent like yours!

  43. The sports mas­sa­ge the­ra­pist I saw told me the exact same thing. My roun­ded shoul­ders from my poor pos­tu­re was the cul­prit. He loo­se­ned up my pecs, my lats and sub­s­cap. Immedia­te­ly noti­ced impro­ve­ment in my roun­ded shoulders.

  44. Tho­se two exer­ci­ses are bril­li­ant. After doing them the mus­cles war­med up, acti­va­ted and pain was signi­fi­cant­ly redu­ced. Real­ly good

    1. You guys are ama­zing this sol­ved my golfer’s elbow issue. Do you by any chan­ce have a video on cor­rec­ting gro­in issu­es from sprin­ting or basketball?

  45. I think you’­ve just exp­lai­ned much of what is hap­pe­ning to me at the moment due to all day, every day poor pos­tu­re as a bas­ket maker.

  46. The­se exer­ci­ses are gre­at, thanks for sharing them. In addi­ti­on to the pain at the elbow (inte­rior side) I also some­ti­mes have pain insi­de the upper arm bet­ween the bicep and tri­cep, like a string of acu­te pain run­ning all along the insi­de of the upper arm. This espe­cial­ly hap­pen when rota­ting my fore­arm and lif­ting my elbow. Is this nor­mal­ly part of the so cal­led golfer’s elbow syn­dro­me and will the­se exer­ci­ses help cure that as well? Thx!!

    1. I have the same pro­blem. I have deci­ded that the upper arm issue is tri­ceps ten­do­ni­tis, so I am doing eccentric tri­ceps exer­ci­ses (palm out) also. I think that this part of the tri­ceps (or the muscle/tendon that is causing the pain) sta­bi­li­zes and atta­ches at a point below the elbow on the inside

  47. Can this cau­se a bony lump right in the midd­le of the inner elbow? I have been dia­gno­sed with this and they also did an xray that did­n’t show any pro­blems. Hoping the pain goes away soon. 🙁

  48. Hel­lo i rup­tu­red my bicep play­ing golf im 61 and clas­sic sym­ptoms occur­red. Heard the pop around the world. Excru­cia­ting Pain through 18 holes. Next week mas­si­ve brui­sing on fore­arm on inner elbow. Have full ran­ge in my arm, no pain except the com­mon aching asso­cia­ted while healing, but ful­ly func­tio­n­al. I was thro­wing foot­ball the next day with no pain at all. I do have rever­se popeye defor­mi­ty. About 20% loss in power, palm down to palm up. I do not want the sur­ge­ry. Can i still play golf, without having the sur­ge­ry? I have been using my right arm to push the club, and want to cor­rect that, but to think i cant play golf again is trou­ble­so­me. Is the­re any gud news for me? Are the­re excer­ci­zes i can do to strengh­ten for play­ing gold with this arm?

  49. I’m a gym­nast and when ever I do hard exer­ci­ses or put way too much pres­su­re on my elbow it hurts. it use to hurt from the front but now it hurts from the back I’m not sure why

  50. Thanks for the info, I’ll add the­se to my work­out pro­gram. My inner elbow star­ted pai­ning every time i lift 😩😩😩its very limi­t­ing n frustrating!!!

  51. The­se exer­ci­ses are great.
    The only addi­ti­on which I’d add, to any pro­gram addres­sing golfer’s elbow pain, is bicep curls: ligh­ter weight, hig­her reps, 5–10 sets, every other day.

  52. Thanks for the vid! I was always won­de­ring why I kept get­ting gol­fers elbow while doing boxing. Thanks for showing the kine­tic chain bit.

  53. I did 3 reps x 20 sets chin ups, it hurt but got bet­ter after a few days.. I repeated it 3–4 times and it was 95% bet­ter, this was after suf­fe­ring from gol­fer elbow for 2 years strai­ght .. the­re is resi­due pain, I don’t know how to get it to 100% but I can do pull ups again without pain, wash my hair without pain

  54. Thank you for the vide­os. I fol­lo­wed the 5 exer­ci­ses and after the first ses­si­on I felt a “pull” some­whe­re below the left col­lar bone. It has now been 4 weeks and the “pull” is still the­re. Just won­de­ring which of the 5 exer­ci­ses could have cau­sed it so that I can con­ti­nue with the other 4.

  55. Been dealing with gol­fers elbow pain for 7 mon­ths now. It star­ted with a micro tear in that ten­don and now I’ve been try­ing to streng­t­hen it recent­ly but it gets fla­red up even with 10lb dum­bell exercises

  56. If you want to build mus­cle as fast as pos­si­ble, I recom­mend the per­so­na­li­zed Ago­ge diet… I’m see­ing awe­so­me results!

  57. Hi! I have a com­ment or bet­ter said a ques­ti­on, having golfer’s elbow that pro­gres­si­ve­ly star causing issu­es on the shoul­der exter­nal rota­ti­on can con­ti­nue causing even more issu­es to tra­pe­zo­ids and neck mus­cles if not threa­ded. What I mean is that I first was loo­king into pain in the inner part of the elbow and once I saw this video I rea­li­ze what the elbow con­di­ti­on was doing to the shoul­der (which is in pain too) but I want add the the chain reac­tion does not stop on the shoul­der, it con­ti­nues all the way to your neck. My guess is that the tra­pe­zo­id and neck mus­cle are com­pen­sa­ting or picking the load of the elbow and shoul­der irri­ta­ted muscle/tendons. Any addi­tio­nal exer­ci­ses recom­men­ded for the tra­pe­zo­ids and neck? Thanks

  58. Excel­lent video! Any thoughts on wea­ring braces while doing dai­ly acti­vi­ties and work­outs that typi­cal­ly irri­ta­te the elbow?

  59. My Doc­tor dia­gno­sed gol­fers elbow when I told her I’d been working on my stro­ke a lot late­ly, but she was con­fu­sed and I actual­ly had wanker’s cramp.

  60. 8:55 Yo I just got­ta say bud­dy is cut as fuck 😂💪🏼 Appre­cia­te y’all drop­ping know­ledge the­se move­ments have defi­ni­te­ly hel­ped a lot 🔥

  61. in the exp­lai­ning shoul­der mus­cle over­lap sec­tion you dis­cuss some moti­ons peop­le with gol­fers elbow are weak at then assu­me that the weak­ness is a dri­ver of the pain rather then a respon­se to the pain. Is the­re a rea­son for this assump­ti­on that you did not sta­te in the video?

  62. From a guy who play­ed base­ball up to 35, and golf my ent­i­re life (50 years), I’m fami­li­ar with both golf AND ten­nis elbow. Gre­at infor­ma­ti­on here. Ter­ri­ble golf swing and thro­wing moti­on, but we’ll let that sli­de on account of the video con­tent wing being superb. 👍🏻

  63. An eccentric pro­to­col is the best.
    Eccentric assis­ted pull-ups, con­trol­ling the down­ward moti­on with a band to assist.
    Eccentric bicep curls.
    Eccentric cable pulls. 

    Not the­se 2 exercises.

    Yes I’m a DPT. 

    Yes, it’s from evi­dence based rese­arch and per­so­nal evidence/rehab.

    Par­ty on.

  64. I am going to tell you what worked for me„„Reverse Curls with an EZ-Curl bar…… Make your fore­arms stron­ger and the pain in the elbow will go away quickly.

  65. Gre­at video, guys. Very much appre­cia­ted! How long should I wait befo­re begin­ning the­se exer­ci­ses, fol­lowing the first pain symptoms?

  66. I’m a drum­mer, & NOW I know what the pain I’m expe­ri­en­cing when I do a cer­tain rudi­ment at a cer­tain speed. It was liter­al­ly seren­di­pi­ty, that I came across this video! Gon­na give the­se exer­ci­ses, espe­cial­ly the 1st two, a go tomor­row when I hit the gym (with light weight, of course)!

    1. Any pro­gress after four weeks? Fel­low drum­mer here dealing with the same thing. Did a two week break and some other exer­ci­ses but not qui­te hea­led. Gon­na try these.

    2. @scott2574 Sor­ry for the pro­lon­ged respon­se. Here goes: I HIGHLY recom­mend doing exer­ci­ses 1 & 2. I also recom­mend get­ting a stress ball. NOT hand grips, but stress balls. Becau­se we’­re tal­king drums, I’d recom­mend an easy/low pres­su­re ball & then inter­mitt­ent­ly do various squee­zes & holds. For instance: lay your fore­arm on the table, palms up & GENTLY squee­ze the ball, empha­si­zing your ring & pin­ky fin­ger, while rota­ting your wrist. I can’t empha­si­ze enough to do it GENTLY. Then, I would do the same exer­cise, while using ALL your digits, GENTLY. As far as reps/sets, start off doing each 10–15 times, 2–3 sets. Or, depen­ding on your line of work, do them on your breaks. Ano­t­her way to do tho­se is by adop­ting a palms for­ward approach while sit­ting or stan­ding, or in weight-lif­ting terms, the “rever­se curl”. Make sure when you do them (while squee­zing the ball) your elbows are locked to your side. Again, GENTLY squee­ze the ball as your going through your ran­ge of moti­on. As your strength & tole­ran­ce pro­gres­ses, just add to the amount of reps, not necessa­ri­ly the amount of sets. (ex: start with 3 sets of 10–15 reps, then as you pro­gress go to 3 sets of 15–20, & so on). Icing on the cake: Take Ale­ve, or OTC anti-inflamma­to­ry medi­ci­ne of choice. Hand to God, IT WORKS. Be pati­ent. It only took a week or so, to REALLY feel a dif­fe­rence. You’ll noti­ce litt­le impro­ve­ments almost dai­ly from the begin­ning. I’ve read that it’s good to ice the area also but, I haven’t done it, or felt the need. PATIENCE is the big­gest fac­tor. Good luck, bro­ther! P.S. When doing holds with the ball, start with 10 seconds at a shot, 3 sets. Bump up in 5 second inter­vals, if it’s too easy until you find a time that chal­len­ges you. There’s a dif­fe­rence bet­ween dis­com­fort, & strai­ght up PAIN. So, don’t exceed “dis­com­fort”.

    3. @Tee Oh Thanks for the addi­tio­nal exer­ci­ses and detail­ed inst­ruc­tions! I will get a stress ball for sure. 

      Note to other drum­mers: The exer­ci­ses in this video real­ly did help me. Espe­cial­ly the first two, and I’m back to play­ing without pain. The other thing that hel­ps I think is a 5 minu­te warm-up of just hands/wrists play­ing 16th note sin­gles around the set with empha­si­zed hits and ghost notes. Wha­te­ver pat­tern you like. Switch hands every mea­su­re and make fun pat­terns around the set. Or play along to music. Just warm up tho­se fore­arms and wrists. 

      The stress ball sounds like good main­ten­an­ce and ano­t­her trick to keep in the back pocket if the pain returns. You rock, bro­ther. Drum on.

  67. This is awe­so­me, I’ve been having this pain from the last cou­p­le of mon­ths. I prac­ti­ce Calis­the­nics and sin­ce I star­ted doing advan­ced move­ments such as weigh­ted chin ups and one arm chin ups, my left elbow has been kil­ling me. Thanks for sharing your know­ledge. Cheers from Colom­bia. I’m inclu­ding this exer­ci­ses in my warm up.

    1. @Alec Stouf­fer well this is just one part of the reco­very ses­si­on, I had to del­oad my work­outs. The best thing to do is to keep exer­cis­ing in a low mode ins­tead of stop­ping completely.

    2. @Andres G.A hey mate, did you not find that the­se exer­ci­ses hel­ped? did you do the first two exer­ci­ses and appro­pria­te­ly over­load them? thanks in advance.

  68. SIDENOTE NUGGET: When thro­wing a ball or object it’s best to fol­low thru with the thro­wing moti­on as oppo­sed to stop­ping it half­way like dude in this video (I used to throw like that). Pre­cia­te the time and effort u put into the video. It’s goooood!

    1. I belie­ve in col­la­gen, ever­yo­ne should take it. I do. But each body is dif­fe­rent and one size does not fit all. Wea­ke­ned rear shoul­der and rhom­bo­id mus­cles con­tri­bu­te hea­vi­ly towards this ailm­ent. I’ve lear­ned this recent­ly through other TY vide­os, tho­se also which point to the sci­ence to sup­port this theo­ry. Best wishes!

  69. Had a very bad time with it for a full 20 yrs. Tried ever­ything, not­hing worked. Found out acci­dent­al­ly that iso­metric resis­tance was the ONLY thing that made any difference. 

    Pas­si­ve shoul­der hangs and dead­lifts made a big dif­fe­rence in 3–4 mon­ths, whe­re­as the pre­vious 19.5 yrs was of no help. My spe­ci­fic pro­blem, I also found was pre­do­mi­nant­ly pronation.

    1. @oz lansha­no Hea­vy is a rela­ti­ve term, but not hea­vy imo as it com­pa­res to ath­le­tes. My working sets being about body weight, and 10 reps or so without hard strain.

      As far as healing, the­re was no pro­cess inten­tio­nal­ly. I just hap­pen­ed to noti­ce that the methods and move­ments I spo­ke about were see­min­gly having a posi­ti­ve effect on my gol­fers elbows. I’ve kept doing the­se move­ments, taking into con­si­de­ra­ti­on the limi­ta­ti­ons of a midd­le age ex-con­struc­tion worker. The ailm­ent isn’t com­ple­te­ly gone, but it does­n’t bother me day to day. After 20 yrs of pro­blems, I’m more than hap­py with the way it is now and will con­ti­nue the dif­fe­rent types of iso­metrics for long as I’m able.

  70. i have a ques­ti­on i think i have a ten­nis elbow becau­se i felt all the symtoms..why i have this i mean i dont play ten­nis or golf but i am a house­hold hel­per in sau­di may­be ove­r­use or what but i will try this exer­cise becau­se im so annoy­ed in the pain i felt ever­y­day i do work the­res a pain in my elbow and i feel this may­be 5 mon­ths alrea­dy i hope this exer­cise will help me

    1. Yeah, you don’t actual­ly have to golf to have “gol­fers” elbow. Unsu­re why they call it that. But it is a com­bi­na­ti­on of ove­r­use and under deve­lo­ped shoul­der mus­cles. I’ve had this so many times but am now addres­sing the back shoul­der mus­cles and rhom­bo­id mus­cles, as I’ve lear­ned thru rese­arch and YT… plea­se do your tho­rough rese­arch to learn as much about this as pos­si­ble so you can pre­vent it. I’m still lear­ning, have had this 6 or 7 times in the past 12 years. Yes I do golf, but it isn’t from that.

  71. I“m 53. Star­ted with strength trai­ning sin­ce July. Now I have 2 simi­lar com­p­laints for right and left arm. More left than right. But the worst is alrea­dy over. Can stretch over a minu­te with out any pain. Can pull and push 100 % without pain, but it is irri­ta­ted. Espe­cial­ly doing shoul­der exer­ci­ses. I start to flex now every second day. Should I stop my strength trai­ning till it total­ly better.

  72. Thank you for this video – I work with lots of thro­wers and over­head ath­le­tes so I great­ly appre­cia­te your evi­dence-based approach

    1. I do. I’m care­ful to avoid move­ments that place TOO much strain on the area. Also, a good trai­ner knows how to chan­ge move­ments to alle­via­te pain while lif­ting. I also do a fair amount of mas­sa­ging that area bet­ween every set.

    1. Yes, but only in the sen­se that you should try to avoid the kind of stress­ful, repe­ti­ti­ve moti­ons and acti­vi­ties that cau­sed your inju­ry in the first place and which would likely aggra­va­te it. Not in the sen­se that you should­n’t move the area at all

    1. Yes in addi­ti­on to wea­ring a brace and do a stre­ching and streng­t­he­ning exer­ci­ses sug­gested by your the­ra­pist in order to return fas­ter to the game

  73. Been play­ing ten­nis for 30years, (ten­nis coach for 15 years) never had ten­nis elbow, now have gol­fers elbow 😂😂🤦‍♂️🤦‍♂️

  74. I had golf elbow pain for a week. I can do all work­outs pro­per­ly except for bench­press or direct tri­ceps work­outs (the­se real­ly are uncomfortable).
    I plan to redu­ce all weights for a while. Is this good? Or should I skip chest/triceps work­outs until I heal?

  75. Very good exer­cise with wrist fle­xi­on and pro­na­tors but I would add an isometric/isotonic exer­cise for fin­ger fle­xi­on. The­re is often a part of the super­fi­cial fingor flexor that is invol­ved in the golfer’s elbow, for me it is the 4th fin­ger flexor that is sym­pto­ma­tic so I iso­la­te 4th fin­ger flexor and work it in iso­metric (with or without elbow fle­xi­on depen­ding on the symptomes)

  76. thanks for tal­king about the shoul­der ele­ment in this inju­ry. most video’s don’t and I have been con­vin­ced that the real issue for me ori­gi­na­tes in the shoul­der. I’m going to try your exercises.

  77. 3 years of golfer’s elbow pain, it keeps com­ing back after mon­ths of rest and star­ting weight trai­ning again. Thanks for the video. Hope­ful­ly this will help me.

  78. Thanks for the­se 5 good exer­ci­ses. They are very effec­ti­ve. Do you think the electric plug-in pro­ducts that pro­mo­te blood cir­cu­la­ti­on help – like the TShellz wrap? I have been try­ing to heal from golfer’s elbow for over a 3 years. I do the stret­ches and weights but the pain per­sists. I’ve tried dry need­ling and a Plate­let Rich Plas­ma injec­tion fol­lo­wed by PT and rest for 3 mon­ths. The pro­ce­du­res, PT and rest hel­ped get me back to rough­ly 70–80%, but did not cure it. Do you know any data on the effi­cacy of the enhan­ced blood flow pro­ducts? Thanks.

  79. I’ve been having tole­ra­ble but defi­ni­te­ly bad pain in my domi­nant arm’s elbow on the insi­de and I belie­ve it’s becau­se I’ve over-exhaus­ted mys­elf with swim­ming. I usual­ly swim by doing bre­ast­strokes and I’m fair­ly cer­tain that that kind of repe­ti­ti­ve move­ment can also cau­se a golfer’s elbow. What I did­n’t think of was what you guys men­tio­ned in the video about if shoul­ders are wea­ker, then the elbow will bear a big­ger load. As I star­ted swim­ming for streng­t­he­ning my shoul­ders, I can ima­gi­ne that my poor­ly struc­tu­red shoul­ders mana­ged to cau­se this elbow pain as well… I hope the­se exer­ci­ses are going to help me on the long run becau­se I real­ly can’t wait to go back to swim­ming (but if I final­ly do, I think I will have to do more fast swim­ming as well so I don’t only do the same moti­ons for 50 minu­tes straight…)

  80. Fuck off, this shit does­n’t work for repe­ti­ti­ve strain cau­sed by small moti­on. Sports whe­re you can unin­ten­tio­nal­ly ove­r­use the mus­cles that insert at the ME over other mus­cles could bene­fit from retrai­ning to prio­ri­ti­se other mus­cles and even out the mus­cle usa­ge com­pa­red to the mus­cle usa­ge that cau­sed the ten­do­ni­tis. For other sce­n­a­ri­os, the­re is no logic and from what I can see, no sci­ence at all that app­lies whe­re the ten­do­ni­tis is cau­sed by repe­ti­ti­ve micro-move­ments. If the action requi­res that move­ment every time the action is per­for­med, then streng­t­he­ning other mus­cles around the mus­cles invol­ved won’t do shit. You would need to chan­ge the action if you wan’t con­ti­nua­tion of the action, and you would need REST, not fuck­ing “acti­ve reha­bi­li­ta­ti­on”. It’s your ent­i­re employ­ment to tell peop­le to actively move, when for some peop­le (many in this sce­n­a­rio) the solu­ti­on to the pro­blem is to dis­con­ti­nue the action and to NOT do the­se exercises. 

    Your ent­i­re field is built on shaky evi­dence any­way. May­be ins­tead of buil­ding your reha­bi­li­ta­ti­on pro­grams on regur­gi­ta­ted infor­ma­ti­on from med school and lea­ning on exter­nal and sub­ject-to-sce­n­a­rio sci­ence, you think logi­cal­ly about the pro­ces­ses invol­ved. Most peop­le that are phy­sio­the­ra­pists have their head up their ass and don’t do jack shit.

  81. Thank you thank you thank you.i so glad I found your site. My doc­tor pre­scri­bed me a pro­ton pump and a hor­ri­b­ly strong anti-inflamma­to­ry drug. I’d rather do exer­ci­ses then poi­son my body.

  82. Very well done video.
    Gre­at to add the shoul­der exer­ci­ses. So often I noti­ce peop­le think the root cau­se of the pain is just the elbow and often it can be atta­ched to the shoulder

  83. I tried the­se exer­ci­ses a week ago and my arm is in seve­re pain, much worse than befo­re. It felt bet­ter when I was doing them though.. not sure what happened.

  84. me elbow bone one clo­set to body is sti­cking out like it will burst my skin and come out.i used to play alot of video games with key­board and mouse.right elbow has the problem,but the­re is no pain .i am curious about that, pls reply.(thanks)

Leave a Reply

Deine E-Mail-Adresse wird nicht veröffentlicht.


Diese Kernuebung wird Ihren Golfschwung unabhaengig von Alter oder Koennen VERAeNDERN ball first contact drill

Diese Kernübung wird Ihren Golfschwung unabhängig von Alter oder Können VERÄNDERNDiese Kernübung wird Ihren Golfschwung unabhängig von Alter oder Können VERÄNDERN

Grei­fen Sie auf mehr GESCHWINDIGKEIT und KRAFT in Ihrem Golf­schwung zu, unab­hän­gig von Alter oder Fähig­keit, für jede Übung erklärt Nata­lie von PR0 – FIT Golf 2 Varia­tio­nen, die für alle Gol­fer geeig­net sind, ver­bes­sern Sie Ihr Golf­spiel auf die­se Wei­se wei­ter – https://​www​.you​tube​.com /channel/UCkkV… Link zu Nata­lie https://​www​.pro​-fit​golf​con​di​tio​ning​.com/ Die­ser TIPP



GOLF KRAFT TRAINING – Per­so­nal Trai­ner Jür­gen Topp­ler euch, wie ihr euren Kör­per in Schuss brin­gen könnt, um den Golf­schwung bes­ser umset­zen zu kön­nen! Der Kör­per wird leis­tungs­fä­hi­ger und weni­ger ver­let­zungs­an­fäl­lig! – FOLGE 1 Abon­niert den FLORIAN RAGGL GOLF CHANNEL um immer up-to-date zu sein wenn es um Golf­tech­nik, Schlä­ger­tests, Cour­se