Sebastian Brosche · 15 min · 1,010 words
Previously titled: Video 3 - Elbow Hyperextension Rehab
Hi everyone, welcome back. This is day three of our arm bar rehab program for elbow hyperextension. Today we're going to use that light weight again. We've got a resistance band and I've got a foam roller.
Okay, so I'll just grab the foam roller to start with and I'm going to get the foam roller into the back of the arm, the tricep here. So in order to do this, I'm going to lean my weight onto the tricep. I can use the other hand just to help move backwards and forwards. I can find the slightly tender points in the muscle, just hang out there a little bit.
A massage ball is also good for this. Sometimes people find it easier to get into those really tender points with a massage ball. So if you prefer using that, that's fine, that's no problem. Just go just down into the shoulder a little bit, behind the armpit.
As I always tell people when we're doing foam roller work, the idea is not to tenderize a piece of meat. What we're looking to do is we're trying to coax the muscle into relaxing. So you should be looking for that point where it's a little bit tender but it feels good. If it's just agony, then you're overdoing it.
Grab the roller. We're going to use the roller for the next bit. We're using it a different way. So I'm going to push the hands in on the roller and I squeeze the hands together and at the same time I'm going to extend the elbow and then come back.
So while we're keeping that squeeze, pushing in all the way, I'm going to extend the elbow and come back. Making sure that I keep the arms parallel as I go. I've done that. Put the roller to one side.
I'm going to grab the weight. So it's important to start with a light weight with this but you can progress as the elbow recovers. So what I'm going to do is I'm going to use my other hand to support the arm and using as little support as I can, I'm just going to lower the weight down. So we're going to do the eccentric part of the biceps curl where the muscle is lengthening under tension and then what I can do is I can use my other hand to help bring it back up again.
I repeat that movement. I particularly want to focus on the last little bit of that movement. So just where we're going right into extension, concentrate on doing that as slowly as I can. Really controlling that last little bit of movement.
At a certain moment, you've got quite a light weight here. As the elbow starts to feel better, you can gradually increase that. Still concentrating on that end of that movement. So looking at the biceps control just as the elbow goes into extension.
Just concentrating on the lowering down movement there. Okay. Put the weight to one side and I grab the band. Now the band, the arm I'm working on, I reach overhead.
The other hand, grab the band down the back. Okay. So again, I can adjust the amount of tension on the band and I'm just going to extend and back down. So the hand that's in underneath is just fixed in one place.
The arm that I'm rehabbing is the one that's moving. Notice the bottom hand isn't moving. I've got that fixed. And rest there.
Go back to the roller. Once again, squeezing in, pushing out and pushing back. So it's that pressure between the hands. So I'm pushing the hands towards each other and straightening the arms at the same time.
Put the roller down, grab the weight. So once again, lowering down under control with the biceps, focusing on the last bit of the range. I can lift up with the other hand. So if the elbow is still sore when you're getting to that full extension point, that's okay.
You can assist with the other hand as much as you need to. And rest there. And grab the band. The band down behind my back.
Hold it with the other hand. And we're just going to extend from the top elbow. Drop the band to one side. And grab your weight again.
So this time, I'm going to go lying on the back, shoulder at 90 degrees. And I'm going to take the weight back under control as far as I can and then come back up. So I want to make sure that the shoulder's not coming forward as I do this movement. The shoulder stays back.
And again, I go as far as I can comfortably. For some people, this can be a little bit painful, the elbow. So I suggest starting with a very light weight first, just as you test the movement out. And then building it up gradually.
Working on strength and mobility at the shoulder here. Drop the weight to one side. And we're going to place the hand on the floor behind us. So sitting down.
So almost as I was basing back onto this arm and get the arm as locked out as I can. Again, if it's still sore in this position, we're going to go relatively easy with this movement for now. I base on my opposite leg. And I'm just going to lift my hips up and back down.
Lift up and down. Grab your weight again. We'll go back to the rotations. Drop the weight to one side.
Back on the hand. Lift up and down. And rest there. That's all we've got for day three.
So we're well on the way through this rehab program. Hopefully things should be starting to feel a bit easier for you. That range of movement should be coming back. And we'll see you back here when you're ready for day four.
And we'll increase some of the strength work that we're doing.
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