I got this workout from Professor Maki so if you have elbows that are bothering you I think this really compliments all the gripping and pulling that we do. 4 easy exercises are easy to do. If your elbows are really bugging you, do these exercises a few times a day.
Finger Extensor Rubber Bands
The first thing that I have always recommended people with elbow soreness is to work finger extensor exercises. You can do this by simply wrapping a rubber band or two around your fingers and expanding your fingers out. Other variations include expanding your hand in a bucket or rice or finger tip pushups. But just throw a rubber band in your car and do it while at a stop light. If you want to get fancy they come with this Captains of Crush grip strength trainer. But seriously rubber bands are fine.
Chris Wall Curl
Chris Wall is the Boulder Rock Club’s head trainer and coach. He also has a background in Brazilian Jiu-Jitsu which is where I first met him. He gave Professor Maki this exercise. I will try to get a video up soon. Take a 5lb plate and put it on the back or your hand. Now palm down through the entire exercise, do a bicep curl. When you get to the top of the curl, rotate your fingers to your shoulder, then rotate your fingers to the start position and lower to the bottom of the curl. Repeat that 10-20 times, change the amount of weight as necessary.
Wrist Roller
Getting old school. Order a wrist roller and get rolling. Palm down with your hands by your side. Get a good burn going. Roll the matching plate from the above exercise up and roll it back down as well. Go until you get a good burn.
ArmAid Massage Tool
Order one of of these to help release the tension and get you back and pain free. Do this last after the previous exercises. Don’t forget to massage the triceps as well.
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