Thirty جلسةs.
Twelve minutes each.
An arm that works.
Five phases, 180 different movements, no repeats — from nerve glides and isometrics to heavy loading and the rehearsed swing. Written for tennis and golfer’s elbow, biceps and triceps tendon pain, and forearm and grip overload.
Before you start
See a doctor first — do not start — with left arm pain plus chest tightness, breathlessness or sweating on exertion; a sudden pop at the elbow with a lump in the upper arm and weak twisting of the forearm; a hot, red, swollen elbow with fever; numbness, weakness or muscle wasting in the hand; arm pain with neck pain and pins and needles down a specific finger line; or night pain with weight loss or a lump.
Two things that imitate an elbow problem. The neck refers pain down the arm — suspect it when there is neck stiffness or tingling in a specific finger line. And a compressed nerve at the elbow or wrist causes numbness and weakness rather than tendon pain. Both need checking before loading.
Which elbow is it? Outside, worse gripping and lifting palm-down, is extensor-side (tennis elbow). Inside, worse gripping palm-up, is flexor-side (golfer’s elbow). Front of the shoulder or the crease of the elbow is biceps. The point at the back is triceps. All four load the same way — the emphasis differs.
Pain-free grip is your number. Squeeze until the first hint of elbow pain and note the effort. It is retested at جلسةs 6, 12, 24 and 30 and it is the most responsive measure an elbow has.
The pain rule: up to 5/10 during, back to your normal by the next morning, no worse week to week.
Kit: a table, a chair, a door handle, a towel, an elastic band, a hammer or bottle, and a loaded backpack or two water jugs.