Sebastian Brosche · 17 min · 1,278 words
Previously titled: Video 5 - Elbow Hyperextension Rehab
Hi everyone, welcome back to the fifth and final day of our arm bar rehab program. So today I'm just going to need a weight. I'm also using half a weight. So this is an adjustable dumbbell.
I've only put a weight on one end. If you don't have one of these handy, then a stick with a weight on the end, such as a hammer for example, that works quite well, or just a heavy stick. But I'll show you how to use that in a bit. To start with, I'm just going to use my massage ball.
So I'm going to lie sort of half onto my back. I'm just going to put the massage ball behind the shoulder blade. So I'm looking for all those tender points in the rotator cuff that most of us have. And just roll the ball around, find those slightly sore spots.
And what I'm going to do is when I find one, I'm just going to hang out there. I'm looking for that sweet spot. So it's, there's a little bit of pain, but it's kind of good pain. If it's just really sore, I'm overdoing it.
And then at the same time, I'm just going to move the arm. So keeping my shoulder at 90 degrees, I'm just rotating the palm towards the floor. And I come back up, I can roll the ball around, move it slightly. Again, we're looking for all of those slightly tender points.
And this is one of those pin and stretch techniques. And I really like these for dealing with those odd little aches and pains that pop up. I find this a very effective way of doing some soft tissue work for yourself without needing to go and find a massage therapist. Roll the ball around, that's it.
And just add a little bit of movement there and take it through a full range, taking it all the way back and pop the ball to one side. So I'm going to grab the weight. Now I'm going to do these sitting down, just because it's easier to show for the video, but you can also do these standing up, that's no problem. We're going to go to the eccentric bicep curl that we were doing before.
So once again, slowly lowering down with the weight and particularly focusing on the end of that movement. Then I can use my other hand to assist, to bring it back up. So the main difference from when we were doing this earlier in the program is that we're using a heavier weight. Hopefully you should be at a point now where you can add a little bit more load.
And again, we want to be keeping the movement nice and slow and controlled. And stop there, shake the arm out, give it a little bit of a rest. And we're going to go straight into an overhead press. I'm going to start with the palm facing in, press overhead, turn the palm to face forward.
Okay, then rest there. From there, we're going to grab our half weight or a stick and we're going to go down, and we're going to hold this by the end. And all we're going to do, I'm slowly going to turn it in and out. So we're working on loaded biceps.
So we're going to go down, I'm slowly going to turn it in and out. So we're working on loaded pronation and supination of the forearm. So pronation is when I turn the palm down, supination is as I turn the palm up. These are movements of the elbow joint.
So we need these not only to have enough mobility, but we also have to have control of those movements. I'll keep my elbow tight. I'll keep my elbow tucked in again so my shoulder doesn't end up doing all the work for me. Making sure that I'm controlling the movement all the way through.
And rest there. Again, give the elbow a shake out. And then we're going to go down, and we're going to go down, and we're going to go down, and we're going to go down, and we're going to go down, and again give the elbow a shake out. Going back to the other way, and we're going to repeat that sequence.
And again, I can't emphasize enough that the bit of the movement we're most interested in is that last little bit of the range. So the bit that people often leave out with bicep curls between there and there, that's where we want to focus. And again, I can't emphasize enough that the bit of the movement we're most interested in is that last little bit of the range. So the bit that people often leave out with bicep curls between there and there, that's where we want to focus.
And again, we're going to go down, and rest there. Give the arm a shake out. Now, we're focusing mainly on the injured side for this, but it is always good to do these strength exercises on both sides, or at least do some on the other side to keep things balanced. And rest.
Start with the half weight. Once again, slow and controlled. Rest there. And rest there.
So we're going back to our plank sequence. This is a slightly different variation. I'm going to start with my elbows on the floor. And I'm going to come up to the hands.
Then I'm going to go back down. And I'm going to switch sides. And up. Back down.
So I'm going to come up with the right. Down on the left. And the other side. Rest there.
Grab your weight. And we're going to go into a partial Turkish get up. So I'm going to start with the weight overhead. Now I'm going to reach back.
The classic Turkish get up starts here. But for grapplers, I like doing it this way. Slide up onto my hand. Push up through the foot.
Bring the leg back. And I come up to half kneeling. Then I'm going to go back down. Bring the foot down.
And I slide back. Okay. I'm going to repeat that. And down.
I'm going to keep looking at that weight. And I keep it vertical. The arm stays vertical. Whatever the rest of my body is doing.
One more. I'm going to switch sides. This is a good one to do on both sides. Because both elbows are working.
And reach back. Come up. Push up. Bring the leg back.
Come to half kneeling. And rest. And then we're going to go back. And we're going to do another set.
Plank. And rest there. And just to finish, we're going to do one more set of those Turkish get ups. Once again, starting with the weight overhead.
I'm going to reach back. Come up onto the hand. Weight over me. Come up.
Go back base on the hand. And slide down. And then we're going to do the other set. Go back base on the hand.
And slide down. And switch sides. Once again, weight overhead. I reach back.
Come up onto the hand. And rest. That brings us to the end of day five. That's everything for our arm bar rehab program.
Do go back over, repeat those sessions, and make sure that you keep some of those exercises in your regular training sessions. Both to make sure that you're fully recovered, but also to prevent problems in the future with the elbow. Thank you for watching, and we'll see you on the mats.
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