Tennis Elbow Solution: Kinetic Chain Approach
Alleviate tennis elbow pain by addressing the root cause through kinetic chain activation and proper exercise techniques. Includes habit formation, progress tracking and community support.
Program Modules
Understanding Tennis Elbow & Kinetic Chain
Learn the true cause of Tennis Elbow and the importance of the kinetic chain. Active learning components included.
Identify Contributing Factors & Self-Assessment
WeeklyAssess shoulder, hip, and wrist mechanics to identify potential contributing factors to elbow pain. Use visual scales and comparative feedback.
“It's coming from either mechanics of the shoulder and the shoulder blade that aren't in place, or maybe even down below that at the hip or even somewhere distal here in the wrist that's not functioning the way it should that causes this elbow to bear the brunt of the issue.”
Wrist Mobility Exercise: Wrist Circles
WeeklyPerform wrist circles (clockwise and counter-clockwise) for 1 minute each to improve wrist flexibility.
Lateral Raises and Elbow Pain: Technique Refinement
Modify your lateral raise technique. Light weights with intensity, wrist rotation, and proper form. Active recall elements included.
Modify Lateral Raise Technique & Active Recall
WeeklyFocus on proper form and lighter weights with intensity techniques. Implement wrist rotation and answer recall questions about the kinetic chain's role.
“Turn the arm up a bit, right? No longer pour in the pitchers but turn the arm up a little bit.”
Kettlebell Swings for Kinetic Chain Activation & Recovery
Incorporate kettlebell swings to engage the kinetic chain, support the elbow, and promote recovery. Scenario-based learning included.
Perform Kettlebell Swings & Scenario Analysis
WeeklyStart with two-handed swings, then progress to single-arm and offset swings. Analyze scenarios involving pain and adjust technique accordingly.
“The exercise that you want to start incorporating three times a week. If you already have a raging case of Tennis Elbow, believe it or not, is a kettlebell swing.”
Daily Safety & Recovery Check-in
A short routine to start each day focusing on safety, recovery and pain assessment.
Daily Safety & Recovery Check-in
DailyA short routine to start each day focusing on safety, recovery and pain assessment.
What You'll Accomplish
- Understand the kinetic chain and its role in tennis elbow.
- Modify lateral raise technique to reduce stress on the elbow.
- Incorporate kettlebell swings to strengthen the supporting muscles.
- Learn long-term strategies for tennis elbow relief and prevention.
Full program access + updates