After a year of climbing (addiction) I developed a nasty case of climber’s elbow, likely from shoulder alignment on pull ups, and have been suffering for the last 3 months. I tried the classic solutions (rest, stretching, strengthening) and it helped but not enough, and I felt really stuck. I found this video and less than week later I was actually able to enjoy climbing again thanks to this stretch. I really feel like you saved the sport for me, so I wanted to express my sincere gratitude for your work.

That stretch may be my absolute favorite. I've done it for a few years and it always brings total agony, but you know.. good agony

@snowdoniaadventureactiviti2549

3 жыл бұрын

@@ClimbersCrag same. getting out of it is crippling but im glad i found your post last year, its a good one to know.

I stumbled upon the blogpost a year ago. This has cured my golfers elbow, highly recommend it!

@LatticeTraining

3 жыл бұрын

Ah good to hear you’re one of those who had the big result from it! 😊

@fumbducks

3 жыл бұрын

@@LatticeTraining I just now tried the stretch and it felt amazing. I didn't have golfer's elbow, but I was having an issue with my distal biceps tendon and this stretched the area very well. I would have never thought of getting into a position like this. Thank you for the information.

@LatticeTraining

3 жыл бұрын

@pete , tomrandallclimbing.wordpress.com/2012/11/23/golfers-elbow-a-possible-solution/

OMG! The relief is amazing. I have only done this for two days and my golfers elbow pain has reduced by 90%. The first time after this stretch my biceps unloaded. I did not realize how tight they had been. I'm beginning to think a good portion of my golfers elbow was a to tight bicep related problem. This movement is GOLD. Thank you.

Interesting video, thanks. I have had this condition (described elsewhere as “cubital tunnel syndrome”) for 3 months now. I’m not a climber but I attribute it in my case to holding my phone and reading on it too much. I tried this stretch and it gave me some relief, so I will continue doing it. Worth mentioning that this stretch is sometimes done in yoga classes; when I encountered it in yoga class in past years, I found it very awkward and never added to my own at-home workouts. However, here’s a couple of points I discovered just in the last few hours since watching the video. 1) It’s possible to do this stretch on only one arm at a time; I find that much easier to achieve than the both-arms-at-the-same-time position. 2) As well, it’s possible to do this stretch standing up, facing a wall as close as you can get to it. I find this much easier, yet still effective. In addition, while standing facing the wall and stretching only one arm at a time, it’s quite easy to push your hip into your forearm (as you suggest in the video) to make the stretch more intense. Worth a try, I’d say. Thanks again.

@cameronford6149

Жыл бұрын

Thank you! I felt the stretch a lot more than the lying down version

Golfers elbow is a chronic tendonitis of the flexor carpi ulnaris muscle tendon attachment which attaches just about for inner elbow. You’ll feel most of the pain in your elbow or the muscle belly. Best why to recover is to rest / lower the intensity and time of your climbing (not forever but just to recover), massage, ice, etc for pain mgmt. Then to build the muscle up strong to tolerate the load of climbing I suggest eccentric focus exercises. (Slowly lowering a wrist curl, bicep curl, slow release ulnar deviation, etc. ensuring good recover between exercise sessions. Tendonitis and injuries are often from doing too much too fast or not allowing enough recovery between sessions. - Cheers, Bryson PTA,

It's incredible how much difference it's made after just a few days of doing this stretch. I've been struggling for nearly 8 months with a constant slight pain doing certain movements, and just 4 days in the routine it feels way better. Thank you!

Thank you so much for the 2 videos on this issue. I did this stretch on a daily basis on top of shoulder mobility exercises, forearm extensor training, low intensity climbing and yoga. I got rid of it within 10 days. Really good advice!

@LatticeTraining

3 жыл бұрын

Oh brilliant!!

Unbelievable! This stretch instantly eased the pain in my elbow. Looking forward to seeing how it feels after a couple of weeks of regular stretching!

@Igor996ful

2 жыл бұрын

Hey man,how did it work out?

@lnoxe5

2 жыл бұрын

@@Igor996ful the pain completely went after a week or so. I’ve only had the pain once since and the stretches got rid of it so I’d say it’s pretty darn effective!

I've just started doing this a few days ago and already the tightness and soreness in my inner elbow has started to disappear and not bother me anymore. I've been tending to get a decent but of golfer's elbow when I started climbing harder (1.5+ years climbing at age 33). Incredible!

This stretch is great - highly recommended If you don't want to stop doing pull ups while you wait for your golfers elbow to go away, you can wrap some banding (i use a voodoo floss band but i imagine any kind of theraband would work) reasonably tightly round the area that hurts before you do the pull ups. Make sure you take it off between sets to allow for blood flow to your arm. This will stop (or at least reduce) the pain you feel when doing pull ups, but its important to remember this is only treating the symptom not the cause - make sure you still do this stretch regularly & do loading exercises on the offending arm so eventually you won't have to use the banding!

Thanks for the video. I'm suffering from golfer's elbow in my right hand, so I tried this stretch, but unfortunately I developed tennis elbow in my left hand 🤕. So proceed with caution with this one!

Lockdown was the best thing that happened to my elbows haha

@TheCorrectionist1984

3 жыл бұрын

What's weird is my biceps tendon didn't heal at all on lockdown. Got better from light climbing after

@DonQuiKong

3 жыл бұрын

@@TheCorrectionist1984 Check you position on the computer. my affected arm was my mousearm and my desk way to high, so i was constantly putting that arm under tension by rotating in inwards and holding it up. would've never considered that without climbing falling out of the equation.

@Fakinoris

3 жыл бұрын

same yes. Started doing max hangs and repeaters on hangboard and pinchblock 3 times a week during lockdown. Elbow pain dissappeared. Had it for almost 2years. maybe I climbed for too long every session

@jonnes__4657

3 жыл бұрын

I think I have it from the time during lockdown... too much strength training. .

@jonnes__4657

3 жыл бұрын

@@TheCorrectionist1984 To do nothing ist not good for a golfer's elbow. .

Last friday I had to stop bouldering because of the pain in my elbow. Afterwards I looked for solutions and found your video. Yesterday on sunday I was able to boulder nearly painfree. Awesome video, thank you so much!

This stretch literally stopped my tendon pain. I show it to everyone who complains about climbers elbow, thank you so much for sharing!

@LatticeTraining

3 жыл бұрын

Mega!! Good to hear you’re another of the quick responders!

@RemyBustani

3 жыл бұрын

I did it once a day for around a week which initially eliminated the pain, now I do it at least once a week because it feels so good 👍

For anyone that this doesn’t work for I would highly recommend what Dave MacLeod suggests with high volume eccentrics

I’ve been dealing with tennis/golfers elbow on and off for about 5 years. I’ve just been managing it by trying to strengthen the back of my forearm, but it always felt like an uphill battle. The pain had stopped due to the lockdown but the gyms just opened back up. I was having a flair up due to my last climbing session and saw this video last night... I gave it a try and the pain is already gone after 1 session. Although it was just very mild, I think this might be the solution I was looking for! Huge fan of you and Pete, keep up the work guys! Y’all are hilarious and also have great info!

This is amazing. I've had a nasty pain from a tendon in my lower bicep from doing pullups - and this totally relieved my strain!

Have suffered from some sort of golfers elbow to varying degrees for around 18 months. Within 3-4 days of doing this stretch pain almost completely gone ....amazing !!! Thank you :-)))

I have inner elbow pain in my left arm. This is a great stretch for the whole area including shoulders and is very unique. I suggest warming up first as it really opens up things. I almost hurt myself first time. then move on to gently loading that tendon with no pain.

I just destroyed my elbow and after this exercise I already feel loads better. Thank you, sir

Thank you so much for this - have has golfers elbow for about a month now. Being both a climber and a golfer this really hits home. Fingers crossed over the next couple weeks as I do it. Thanks for the post!!

I just watched this video yesterday before going to bed and did no more than 5 mins of the stretching, and unbelievably it does work! Today, less than 24h after the stretching my elbow feels waaaay better. I'll keep this routine on a daily basis, it seems that it works for me! Once again thanks Lattice! this just blew my mind jñasdlkjñasldkfjqoiwjepfokasñdljfasldkfjasñldkfasjf

So I'm a full time 3d computer artist, and I got this injury from improper keyboard/mouse useage. Within a few days the pulling sensation slowly crept up on me until I had severe weakness in both arms even while resting. I've been hearing horror stories about how long the pain can last and the healing time needed, which I can't afford as I'm self employed. I had a deep fear of my golfer's elbow becoming near permanent and never being able to create art again without experiencing pain. This video feels like a miracle, I cut down my pain in half in ONE DAY. I Still plan on taking it easy as I recover, but I can not thank you enough for sharing this.

@moopleaf

20 күн бұрын

As a comparison: yesterday I was using a combo of ice, muscle rub, kinesio tape, and braces for the pain. I did this exercise in the afternoon/evening for 2 mins each. Today I feel like I don't need anything for my arms!

I remember I saw this on a very old blog of yours :P

@LatticeTraining

3 жыл бұрын

Yes that's correct - just google "possible solution to golfers elbow" :-)

@oaxacenio

3 жыл бұрын

@@LatticeTraining it really helped me back when I had this issue during quarantine due to overtraining. Great that you put it out there now for a wider audience :)

I love that you are always looking out for us climbers. Thanks Lattice!!

As I started to feel some pain at the inside of my right elbow during pullups I will test this now. Thank you Tom!

@melihabdullahoglu6903

2 ай бұрын

Hey did it work?

Yeah used this before from the blog post a few years ago and it worked very well. Thank you...

Great video! A video on shoulder rehab/prehab exercises would also be very nice. If I climb a lot some movements like throwing a ball get very painful for me. Would be nice to know how to prevent that.

Thank you Tom for another good series. As always informative high quality content! Keep going!

Thank you for making this video! I haven't found a way to stretch my inner elbow before and this felt amazing and really made my golfer's elbow feel so much better.

Oh yeah. Perfect. This is exactly what i was waiting for. Have this Problem since a few months and nobody could help me. So I will start doing it today. Thank you very much for this :) So now I tried it. But I have to make a Variation , cause my chest is to big and I have a bigger belly. But I got it and it feels amazing. Like you take your climbing shoes off :)

Thanx i do it for years, every morning ....it is the best exercise for golf...

Any chance of advice/video on tennis elbow?

@ainsleykeeler2479

3 жыл бұрын

@@ClimbersCrag legend! Keep up the amazing work you and the team are doing!! :)

@davidschneider6640

3 жыл бұрын

just do the opposite, lying on the back and wiggling hips...

@superdoc177

3 жыл бұрын

@@ClimbersCrag Oooo!!! I came here to ask the same thing! I've seen all sorts of things to do for tennis elbow but I'd love to hear from you.

Thanks for this one Tom, amazing timing for me, starting this morning in the van

It works a great deal, also for my stiff wrist. I think that this is the best stretching for me. Thanks for your advice 👌

grazie! , really interesting, I will definitely try it, really different from the usual exercises recommended for this problem.

Just found this and omg it helped instantly. Will be doing this every day!

So If found you again! I remember reading a blog post from you explaining this exercise some years ago. It helped me back then and its helping me now again. Just wanted to give you double thanks for sharing this. Also, I recommend reading the article ' overcoming tendonitis' from Steven low.

can feel a difference with only doing this stretch 3 times

Felt like dying, but then after a week of recovery my elbows felt just so much better! Unbelievable.... Just tried again after a week and it felt much easier already...

@LatticeTraining

3 жыл бұрын

Good to hear another success! 😊

Basically, the stretch shown is a half-locust pose (ardha shalabhasana) from yoga. I recommend doing one or a double leg raise to also build core and back strength.

Mate, this worked for me immediately! Thank you!

Who knew that unlocking the most pleasure involved humping my elbow and not my hand or someone else. Thanks for keeping it weird Mr Randall.

@LatticeTraining

3 жыл бұрын

Always keeping it weird ;-)

Just my two cents: I was struggling with golfers elbow for about 6 months: pain during training, pain day after, reduction in strength etc. I did a lot of different (regular) stretching exercises, visit physiotherapist.. nothing helped. Finally i bought simple cheap massage gun, and that was it. Just after week of intesive massage sessions I could feel real progress..Now (3 weeks) its almost gone.

I think the stretch work for people with short bicep tendon. We both have it and it worked instantly for me. Would like to know if its a real statistic !

Holy mackerel, have had golfers elbow for over a year, just hit this and it felt extraordinarily uncomfortable on the affected side! Hit it a few more times and movements that were ~5 on the pain scale are now down to ~1 if that. Maybe too soon to tell but I'm gonna keep hitting this and see how I am in a couple weeks

Congratulations Tom for holding poker face while being filmed face lying on the ground trying to talk through it. What a champ haha

It does help me, thanks! Wondering if the reason why it works for some and not for others could be the source of the golfer's elbow. By that I mean the finger flexors versus pronator teres. In my case it seems that pronator teres was the culprit and I think the stretch that Tom recommends really helps release some of the tensions there.

I thought I was putting too much pressure on my arms and pulling incorrectly. I’ll give this a go and see if anything improves - thanks

@LatticeTraining

3 жыл бұрын

Of course.... good luck!

You are an absolute legend.

Oh my. Even one session and I can tell it’s working 😮

I will try it, thanks for sharing. 👍

the humping elbow :) love the content, appreciate it so much!

pushups fixed my golfer's elbow. 4 sets of 10 between grades in my warmup climb pyramid, pain was gone in the 1st week.

Could you do a video about wrist tendonitis? I've been struggling for two years with outer wrist pain

Is a great video :). Is there any excercises like this but for the Tennis elbow? I have dealt with it for 3 years and it doesn't dissappear, actually is slightly worst in a different way, although I can keep climbing, I can't train seriously.

Any advice for people that have “some” natural hyper-extension in their elbow joints that would try to do this exercise? Even two legs up isn’t much of a stretch on the first go...

@wrathika

3 жыл бұрын

Same same! Curious also that this is described as a modified locust pose, but it seems the same

@alanmackey6118

3 жыл бұрын

Amy! Out of laziness I started doing a standing version of the stretch, using my legs to press my palms into a wall or countertop while leaning my torso back. It did the trick for a mild case. I thought it was a better stretch than lying down and as a bonus you don't have to mash your face into the floor.

@chandrataken

3 жыл бұрын

@@alanmackey6118 I totally agree, the standing version is a better stretch for me!

I've been trying to get over golfer's elbow for quite some time, so thanks for this. Hopefully this helps.

@Isaiiahii

3 жыл бұрын

Did it help?

@claudioaburtocarrasco1275

3 жыл бұрын

???

Video start suggest two exercises. You only did the locust pose. Where is the other stretch/exercise?

Are you doing this exercice while keeping your climbing sessions frequency constant, intensity slightly lower? Can you do this exercice as warm-up or cooldown after a climbing session? Or is it better to do it at home when totally cooled down? Thanks !

@LatticeTraining

3 жыл бұрын

Works well in both situations actually. Golfers elbow is often affected by overall load so you could tackle it from both a volume or intensity perspective

I am struggling to get both hands under palms down and flat, I guess that means something is too tight.. I will try one arm at a time I guess suppose that can't hurt! My golf elbow is only right elbow

I have just developed climbers elbow from starting climbing and going too hard and so I hope this will help

Do you also have a video about the stretches for tennis elbow?

Would love to see a link to this “blog post” if anyone has it 😊

I definitely get instant relief with this exercise. Is it bad to climb if you have a slight case of this?

I was wondering why he’s setting up the stretch so much before showing us but after 4:21 I get it

I can't find the article on the website - following your link. Has it moved? Or am I just looking in the wrong place.

So incredibly satisfying

I tried to get into the position but it felt like my arms would literally fold the wrong way at the elbow, extremely painful. Sad, I had hopes :(

I recently started bouldering m, doing purples atm think they are v3-4 but maaaaan climbers elbow is baaaaaad I was nearly crying today ! It’s proper painful

Will try it out... do you have tips for a tennisarm caused by climbing too? that would be great

I did this immediate relief

I don't feel anything with this stretch :( Am I doing something wrong? Or maybe it's just me, I mean, I do sleep in this position sometimes...

Unfortunately I don't think this works for people with Hypermobile elbow, I tryed it out and felt no stretch at all even tryed the move advance moves and nothing. curse my silly arms. I'll try it out for a couple of weeks to see if it helps my elbow, worth a try Hope it works well for my normal elbowed friends

Hello great vid. I also am suffering from both tennis and golfers elbow. Do you have any solutions or help for tennis ?

Thanks Tom. Very interesting. Do you have any special methods for lateral epicondylitus?

@LatticeTraining

3 жыл бұрын

Unfortunately no special stretches. There are lots of “standard” and effective approaches to take ... isometrics etc 😊

Thank you very much

Really could just skip to minute 5

Hello, Great Video, i'm struggeling with a sharp pain in my left elbow during bouldering. I'll definitly try it, but somehow i cant locate the pain accurate enough to say if it is the Golfer's Elbow or a Tennis Arm. Do you have any tips on that aswell?

@tested123

3 жыл бұрын

Golfers elbow almost always has a dime sized very painful spot on the inner elbow. You cant miss it. Like pressing a pain button. You might have a different problem.

Never had much luck with this stretch. Obsessive repetition of various Flexbar exercises gets my elbows mostly functional (up to about V4 at least), but not pain free.

Not sure if I'm blind or something, but I don't really see the link to the old blog post ...

do you have any advice for TFCC pain?

Strange but works, well done

Hi, would you recommend this exercise being done only with one arm under? I have tendonitis in my left arm but also a old injury in my right which prevents it from straightening by about 20 degrees, making it difficult/painful to hold the position. Doing you reckon doing it with just my left arm might leave me twisting incorrectly or is it fine? Thanks

perfect. thankyou

I struggled to get my second arm under and just found a solution. In a standing position, I take the time to place my arms correctly and slowly get closer to a wall. I feel the stretch and hoping that after a few days or weeks of doing that I’ll have relieved enough tension to do it on the floor. Any thoughts?

How about the tennis elbow? I have a recurring itch on the outside of my elbow and I don‘t know if that stretch is helping with it too …

How many times you need to do this per day?

I’ve only just found this post, I suffer majorly with this in both elbows. I have found that my flexibility due to the injury won’t allow my left arm to go flat under me to start the exercise. Can anyone help on this please.

Using a therapy / flex bar really helped my golfers' elbow. Couple of short exercises a day and it disappeared within 1-2 weeks

i am curious though--what if u have a tear where u bend your arm...on the inside...will this exercise heal it?

There seems to be a lot of conflicting advice out there. Any idea why this stretch in particular works so well? I've had elbow pain for a few months now and have been trying isometric loads with little improvement. I'm nervous to start stretching as a lot of online resources are adamant that stretching tendon injuries is counterproductive!

This really works!

how often would you do that stretch? once a day?

I am sure it is helpful but unfortunatelly I am hyper flexible so I do not feel anything when I get myself into that position even when my legs are both up.

Any advice if even getting into the stretch is challenging?

hahaha awesome, this is so weird... how do you even come up with this exercise let alone the hip pressing progression part

@LatticeTraining

3 жыл бұрын

It's actually a modification of a yoga move (something like the locust stretch?) which was doing the rounds in the GB Climbing Team about 10yrs ago!

@alexlin8328

3 жыл бұрын

@@LatticeTraining neat! i missed that part of the vid

uhhh... that comes at the right time! 👌

I can’t keep both hip bony area on both of my forearm target areas, maybe because my arms are not long enough. Thus I can’t feel that stretch. Is there any solution? Thank you :P

@LatticeTraining

3 жыл бұрын

Possibly you could achieve something by adding in a bit of "packing" with a few squares of cardboard? Or maybe even a bit of roll matt??

@ieatno0bs

3 жыл бұрын

I have really short arms and long torso, and I had to really scrunch up my hips way high and hunch in my shoulders. It helps if you try this against the wall with your outer hip bone (instead of the sharp pointy bone in front) to press into the extensor - that helped me get the feel of it enough to do it lying down, which really deepened the stretch!