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Flexbar Tennis Elbow Exercises

Updated on March 30, 2010

What is a Flexbar?

This article explains how to use a piece of exercise equipment known
as a flexbar to treat Tennis Elbow yourself. It includes both a
description of the exercise and a video demonstrating the correct
flexbar technique. It is important to do the exercise correctly to get
the maximum benefit it. Make sure you fully understand the movements
before starting the exercise. Clinical studies have shown that this type of eccentric exercise is very effective against all forms of tendonitis and a New York study has shown that this technique is effective against Tennis Elbow.
If you do not have a flexbar you can buy one here.


Elbow Pain

Why Do Flexbar Exercises Work?

 Tennis Elbow is irritation of the wrist extensor tendons where they 
attach at the elbow. Other tendons throughout the body respond well to 
a type of exercise call Eccentric Exercise. Until recently, performing 
this type of exercise was
difficult for the wrist extensors. The Flexbar has changed that, 
allowing a simple way for anyone to treat themselves at home.

Before You Start Flexbar Tennis Elbow Exercises

The exercise only treats one arm at a time. If you have Tennis Elbow in both arms, start with the most painful and continue on this arm until the pain is resolved before commencing work on the other arm. It is unwise to try and treat both arms simultaneously.

The following video and description are for treating the RIGHT elbow. Reverse the instructions for the left arm. Remember that you need to be completely comfortable that you are doing the exercise correctly before starting.

Watch This Video First - The Flexbar Exercise

The Flexbar Exercise

Remember; This is for the RIGHT arm.

1) Hold the flexbar by the base vertically in the right hand. Keep the wrist cocked back as far as it will go.

2) Grasp the opposite end of the flexbar with the other hand, thumb down, palm out.

3) Twist the flexbar with the left hand whilst straightening both arms out in front of you. At this point both arms are extended in front of you but the right wrist remains cocked back while the left wrist is straight.

This is the end of the preparation stage.Everything up to this point has been about getting in the appropriate position for the exercise. You will notice from the video that both arms are straight out in front of you and the lines on the flexbar show the twisting force that is through it.

The Flexbar Exercise Itself

The exercise is the easiest part. While the left arm remains still, the right arm slowly unwinds the flexbar, rolling the right knuckles forward as the bar unravels. This is the movement that treats the Tennis Elbow.

Watch the video again and make sure you understand each component.

FAQ - Flexbar Tennis Elbow

 Q1) How much exercising do I do?

A1) Start off with a moderate amount of exercise, doing 10 repetitions, 3 times a day. Remember that each repetition only takes a few seconds so this is less than one minutes work, three times a day.

Q2) Do the exercises aggravate the pain?

A2) You will be aware that you have done the exercises but they should not lead to strong pain. If you find your usual pain is  worse after the exercises try a lower starting point and attempt 5 repetitions.

Q3) Which Flexbar Resistance Should I Choose?

A3) As you decide the tension by the amount of twist you put through the flexbar it doesn't matter that much. As a general guide, if you consider yourself an average weight, choose a medium flexbar. Above this choose heavy resistance, below this choose light.

Treat Tennis Elbow Yourself At Home

To summarize: This treatment has worked at many other locations throughout the body.

It can be performed by anyone, at home, by following simple instructions.

The only investment required is a flexbar that is around $20 - hardly a great risk and the treatment is proving to be extremely effective, even featuring in the New York Times.

Before you try medication, injections or even surgery, consider the non-invasive exercise based treatment that is proving effective against even the most stubborn cases.

Tennis Elbow Eccentric Exercises - Alternate Video

Golfers Elbow - The Opposite of Tennis Elbow

Tennis Elbow Exercise Flexbar Video

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    • profile image

      john 

      8 years ago

      Hey when I do this excersis my elbow tends to pop and i can feel a strain on my wrist. I was wondering if anyone else was having this problem?

    working

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