Started doing top end paused pull-ups (squeeze and hold for a second at the top) and shortened the range to where my elbows don’t necessarily fully lockout (keeping stress on the muscles and taking pressure off my joints) and I’ve gotten much better workouts and zero pain after a history of elbow and shoulder pain. Also slowing the tempo has helped greatly. Even with proper form, high volume with faster tempo would put wear and tear on my joints. With paused slower tempo work I can increase volume over time and make great progress.
For me what helped the most was making sure that while I do pull ups, I grip the bar really hard with whole hand instead of just hanging on fingers. That reduces stress on those finger tendons which connects on elbow and often cause pain.
Well, I was about object that my pain isn't in my elbows, but the muscles/tendons on the inside of my forearm. Then I tried the stretch. I can't even get my elbows straight! And I'm so tight it feels like my shoulder wants to rip away from my pecs. Sadly, I have heard you talk about this before but I didn't listen. I hear you now. I will be practicing this every day. Thanks for all the great content you put out.
I hear ya Darrell, Sometimes I need to hear a tip or idea many times over until it sinks through my truck skull. But the good news is that once something is learned it sticks a whole lot better.
good vid, I think this one is more valuable than most covering the subject. Every other vid is directed towards laymen and just has them do wrist curls and pronation work, despite the majority of golfer's elbow cases being a symptom of poor scapular function and habitual internal rotation of the shoulder. Oftentimes pain will appear in a specific area AS A RESULT of some dysfunction elsewhere in your kinetic chain. To anyone reading this, it's also worth noting you should be rolling out and stretching your lats because your lat also attaches to the inside of your humerus which means tight lats can be a very strong contributor to shoulder internal rotation. Been self-rehabbing my elbow for the past month and have made some solid progress. The tendon and medial epicondyle themselves are almost entirely pain free, used to hurt A LOT just from touching it with minimal pressure. Now the pain feels more like a tight/overworked muscle a little more distal from that tendon, so my pronator teres is now where all the discomfort I'm feeling is. This video helped me make the connection that in order to help release tension from and restore range of motion in that muscle, I should start incorporating more wrist supination and shoulder external rotation work It makes sense because I took 3 months off training entirely (literally hadn't gone more than 3 days without lifting in almost 10yrs, bad depression lol) and during that time I played guitar for like 6hrs a day. I'm big enough I can't really play without somewhat internally rotating the shoulder of my picking hand, so that reinforced the IR and I obviously wasn't doing any pulling or external rotation work to balance it out. When I started lifting again, I was still depressed and lazy so I just did a ton of benching and some machine leg work. Looking back I see how I was setting myself up for this injury; tight pecs, tight lats, weak/inactive external rotators, and reduced mobility in shoulder joint. I'm going to start with the supination and ER work today, and also gonna order some bpc-157 and tb-500
Wish I'd had access to this a year ago, I've had a terrible year of really sore elbows shoulders and even biceps, I tried cutting back but still didn't help ,had to take time out then really have a small workload, I still have pains at night and wear compression tube bandages but it is getting better ,I increased my cardio work to make me feel better about not training.
Sticking my chest out with the hands behind helped me get rid of a shoulder pain I had. It was nothing to do with the elbow but it shows that all joints are connected. Great video
Spot on to address the shoulder area. Strengthening the rear delts, rotator cuff, and stretching the lats will help with the whole imbalance. One note, golfer's elbow is not tendonitis, but tendinopathy, as it's no longer considered inflammation.
AS SOON AS I DID THE HANDS BEHIND THE BACK I FELT SO MUCH OF MY BACK JUST TURN ON THANK YOU! I tried push ups after but i still had to rlly focus on keeping that reverse rotation for it to not hurt my elbows
Mine got horrible this year and I found that simply keeping my elbows more narrow than my hands and never letting them go behind my body (think pulling up in the shape of a 'W') worked wonders. Was doing a lot of neutral grip thinking it would help until I stumbled on this.
I used to do that elbow squeeze behind the back when I was younger naturally. No one taught me that. I would raise up my clasped fists to get a good stretch in the whole front should girdle and pecs as well. I became much more mobile. Fast forward some decades after I stopped doing that and I got severe golfer's elbow doing low bar back squats a few years ago and though I stopped doing them (because of that) I still deal with the pain to this day. I've watched and tried everything under the sun except this and working through it (mildly) to prevent future issues while also restructuring it. The stretch behind the back and the twisting push ups make A LOT of sense as they do a lot at once which is what I'm all about. I'll try this.
That's such a great tip, my elbow tendonitis almost didn't flare up at all. Combined with a slightly less range of motion at the bottom, less resistance and some supporting exercises I might be able to get going again !
Great advice yet again Matt, I just want to warn people who do this, don't over do it, because it might cause inflamation in your chest bone (sternum). I have done this exercise too much and it made my sternum painful, so do this often but not very agressively, to prevent inflamation.
What has helped me was practicing external rotation and screwing your arms into your shoulder sockets against the resistance of your body hanging from a ledge, a bar, or rings (with my legs resting on the ground because that's actually kind of hard; don't overwork those smaller muscles). During the deadhang your arms seem to be pulled out of your sockets a bit and rotated internally, so just practicing to oppose that by depression and external rotation of arms and shoulderblades helps a lot. What also helps and may come along with what Matt has recommended here is to keep your shoulderblades tight to your ribcage.
One thing that I was taught, and you may find helpful, is to pack your shoulders back and down. Maybe I mis-read your words or you didn't mean to type it that way, but your arms being partly out of socket is dangerous, since it is only being held by the tendons and ligaments at that point. If this is not the case, disregard, and perhaps, someone else may need this information more and read it.
@@wesleyangel777 I don't mean that your arms are actually dislocated during deadhangs but that this tendency is there (internal rotation, your shoulder joint is not that stable, not packed).
@@xCorvus7x Ah, I got you. I misread it. I also agree that most folks have a tendency to allow this to happen without even a thought, or strength, to pack the scaps.
@@wesleyangel777 Yep, and practicing external rotation like this contributes to this packing of the shoulders. I feel that this almost mechanically forces me to pull myself up.
@@xCorvus7x Great point! It certainly sets one up in a great form and allows any stress to flow through the body instead of stopping and causing inflammation problems at the joints.
Hey Matt, remember when I asked you about external rotation in your stream a couple of weeks ago? I can do pull-ups now. Singles for a week and yesterday I even managed two consecutively with relative ease (though, that I had my thumbs above the edge from which I was hanging might have helped).
Thanks Matt, my elbows been bugging me for 20 years, and this may be the best suggestion yet to solve it for good! I’ll let you know how it goes… cheers!
Thank you for this. I have recently started getting back into calisthenics and I am trying to manage my elbows for pull ups etc. usual "golfer's elbow" symptoms. The internal rotation is something I have not considered and I will be putting your knowledge to good use and hope it helps keep my joints happy.
I used to pullups every workout (sets of 12) . I got tendinitis and had to stop. I can do bent over rows with my body weight and it does not bother me but pullups still do. It has been over a year I guess that is just the way it is.
I humbly admit, I am working on this issue too. I notice that performing pushups on suspension trainer, and turning out the handles (rings would be the same) at the top portion, before squeezing, turning back in, and slowly controlling my decent. Suspension or band face pulls seem to work too. I'm not sure if Y Flyes do or not, but perhaps someone here may know. They certainly can't hurt, since they develop muscles that are usually overlooked and help with posture. Thoughts, anyone?
I have no pain in my whole body, but lately my elbows, forarms, and biceps are KILLING ME. I have been SOOOOO certain it was cellphone usage and keyboard over time rather than over training!
I've had golfers elbow in my left arm since last summer, and I also have pain in the top of my left elbow that goes into my lower bicep. It's been going on for so long that even though I'm lefthanded my right arm is now stronger than my left because I've had to depend on it more. I'm 41 and my left arm has always been much stronger. I've tried so many things to fix this issue; including stretches, a theraband, taking breaks, and massaging it. I can't really stop using my arm completely because I need it for work and my general duties at home. My life is active and demands physical labor. I can do most exercises fine except pullups and curlups. I can curl a 20lb dumbbell without pain, and I can do bodyweight rows, dips, pushups, etc. It's just really annoying because I want to include pullups in my workout so bad but this injury will not let me. I've watched so many UA-cam videos on this issue. I think my main problem is I'm not consistently attacking this issue to resolve it. I'll try something for a few days and then forget about it. Thanks for the tips. That behind the back stretch is one I used to do a lot because it helped a shoulder problem I had years ago and I got into the habit of doing it a lot. I'm going to start doing it again.
Oh, man! you just helped me solve my pull up prob! XD thank you so much! and btw, i didnt have the confidence of being able to clasp my hand behind my back.. but I JUST DID! and your sample motion of focusing on back muscle instead of my shoulders was a big help! awesome thanks man, as always! :) will be doing this DAILY! XD
Thanks! That's sooo helpful! I thought tendonitis was just something i had to accept as i do a lot of pull ups, chin ups and pushups. I will definitely adopt the practises you recommend. Didn't think i would have an issue with internal rotation as i've a job where i'm mostly on my feet. Guess it must down to leisure time when i'm on the computer or consul. The other big plus here is that you say it puts more tension on the muscles you're targeting and protects those delicate elbow tendons. Maybe i'll see better results with less or even no elbow pain! Brilliant!
@@RBimas37 Yes, thanks the pain went away. It's an easy practice to perform: you can do it almost any place any time. It's become habitual with me. Occasionally someone will ask what i'm doing and i explain. Same people will sometimes go on to adopt the practice as well. Guess i'm spreading Matt's message in my own small way. Hope that's helpfull.
Having a lot of sore or pain in my elbow, wrist and shoulder (a bit). So i'm stopping bodyweight calisthenics workouts for a week and see what happens... I wonder if there isolated exercises to heal and strengthen this specific muscles and joints?
Been suffering with this for last 6 months even dropped weight to ease the pain I was getting to the point were I wasn't enjoying my workouts will give this ago as nothing else seems to work
i had a slightly twinge from pullups but not on the inside of the elbow but rather right by the pointy outer part. anyway idea what could cause that? (I've had golfers/tennis elbow before and this isn't the same)
Great video as always, Matt. I've always wondered if a focused forearms pulling training (for example, towel pull ups or towel ring rows) would increase grip strength and forearms size and thus, maybe, prevent elbow pain for the normal pull ups later on. Do you know if something like that might work?
I am having some problems with my left wrist-forearm-elbow chain lately. Its a sharp pain/sensation that goes through the forearm, any ideia how to fix? I think it is a nerve problem but i dont know how to correct this..
hello I dropped pull-ups for an entire week and have been doing this stretch multiple times a day every day, and the elbow pain persists during pull ups and Rows. Interestingly, though, I can do dips with no problem and push-ups as well . Do you have any idea what this might be
Matt would you recommend wearing a posture corrector at all. I just wonder if it would help especially for those of us who sit at at computer most of the day.
Be careful about this. Matt talks a lot about how different exercises expose our weakness and we need to address and correct them, not change the exercises so the pain hides away. Cheers!
I have a weird feeling in my right arm when holding the top position of a chin up, you know when your biceps is fully contracted and you hold up there as long as you can? It feels like a nerve pinch, feels like a weird pressure, like this string is gonna explode. I feel it on the inside of my right arm, right where the arm bends (opposite side of elbow). Do you know what is this? Perhaps just weakness?
Possibly, positions like that can be hard on the joints if they are not used to it, or if you don't have a muscle engaging, like in your shoulder or back to take the stress. Practice is key here.
I injured my wrists 1 month ago when i was doing decline push-ups. I've gained weight during the lockdowns so I guess i put a lot of stress on my wrists. 1 month later i still have lots of pain and i have a hard time even doing everyday stuff like playing the guitar. Any advice would be much appreciated.
hard to know without knowing just what you did, but joint strain can take quite a while to heal. And above all, let pain be your guide and avoid doing things that cause pain.
Don't disagree...but. To help cure elbow pain from grip related exercises, use a massage gun with that U attachment, especially before your workouts . Key is, even after the pain goes away, and it will with consistent use, continue to use the massage gun when it's no longer painful. You'll be pain-free forever.
Something was way off, as this should make your elbows move like butter with eh push-ups. My guess, is that there's a weakness in your triceps and you overloaded them with your arms in closer. Either way, it's not going to be as bad as you're making it seem.
Any tips on fixing shoulder pain from doing dips or push-ups...? Been very frustrating since I cannot do more than a couple of sets, and I think if I keep doing them like this, I'll have bigger problems.
Because of my sedentery job i experince low back pain due to inactivity for long period of time. What can i do to keep my back alive when i am at work ? Thanks man!
Chances are, it may have nothing to do with your lower back, but your gluten and hamstrings and abs. Check out this post on lower cross syndrome which may be more the case: www.physio-pedia.com/Lower_Crossed_Syndrome
Be careful if you already have an existing injury. Even correct form will Hirt if the joint is not healthy. Best to rest and void the pain while you heal. Also, be mindful of how well you're packing your shoulders. you'll still have pain if your shoulders are elevated and protracted when doing pull-ups.
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
So weird when you see a video that directly addresses your problem. SPOOKY. Thank you for the content!
Started doing top end paused pull-ups (squeeze and hold for a second at the top) and shortened the range to where my elbows don’t necessarily fully lockout (keeping stress on the muscles and taking pressure off my joints) and I’ve gotten much better workouts and zero pain after a history of elbow and shoulder pain. Also slowing the tempo has helped greatly. Even with proper form, high volume with faster tempo would put wear and tear on my joints. With paused slower tempo work I can increase volume over time and make great progress.
Matt you are one of the most intelligent and experienced coach on youtube a true elite which everyone must learn
Appreciate that Scanderbeg! And thank you so much for your support!
@@RedDeltaProject no plz dont thank me we must thank you
For me what helped the most was making sure that while I do pull ups, I grip the bar really hard with whole hand instead of just hanging on fingers. That reduces stress on those finger tendons which connects on elbow and often cause pain.
Same. That 100% solved my pain.
Well, I was about object that my pain isn't in my elbows, but the muscles/tendons on the inside of my forearm. Then I tried the stretch. I can't even get my elbows straight! And I'm so tight it feels like my shoulder wants to rip away from my pecs. Sadly, I have heard you talk about this before but I didn't listen. I hear you now. I will be practicing this every day. Thanks for all the great content you put out.
I hear ya Darrell, Sometimes I need to hear a tip or idea many times over until it sinks through my truck skull.
But the good news is that once something is learned it sticks a whole lot better.
Very interesting. I quit pull ups months ago for this reason. Elbows were killing me.
Absolute Legend, ive injured my elbows before and your pull up advice has really helped the past few months
Appreciate the comment Seanspeak! Thanks much for watching and happy I can help
good vid, I think this one is more valuable than most covering the subject. Every other vid is directed towards laymen and just has them do wrist curls and pronation work, despite the majority of golfer's elbow cases being a symptom of poor scapular function and habitual internal rotation of the shoulder. Oftentimes pain will appear in a specific area AS A RESULT of some dysfunction elsewhere in your kinetic chain. To anyone reading this, it's also worth noting you should be rolling out and stretching your lats because your lat also attaches to the inside of your humerus which means tight lats can be a very strong contributor to shoulder internal rotation.
Been self-rehabbing my elbow for the past month and have made some solid progress. The tendon and medial epicondyle themselves are almost entirely pain free, used to hurt A LOT just from touching it with minimal pressure. Now the pain feels more like a tight/overworked muscle a little more distal from that tendon, so my pronator teres is now where all the discomfort I'm feeling is. This video helped me make the connection that in order to help release tension from and restore range of motion in that muscle, I should start incorporating more wrist supination and shoulder external rotation work
It makes sense because I took 3 months off training entirely (literally hadn't gone more than 3 days without lifting in almost 10yrs, bad depression lol) and during that time I played guitar for like 6hrs a day. I'm big enough I can't really play without somewhat internally rotating the shoulder of my picking hand, so that reinforced the IR and I obviously wasn't doing any pulling or external rotation work to balance it out. When I started lifting again, I was still depressed and lazy so I just did a ton of benching and some machine leg work. Looking back I see how I was setting myself up for this injury; tight pecs, tight lats, weak/inactive external rotators, and reduced mobility in shoulder joint. I'm going to start with the supination and ER work today, and also gonna order some bpc-157 and tb-500
Wish I'd had access to this a year ago, I've had a terrible year of really sore elbows shoulders and even biceps, I tried cutting back but still didn't help ,had to take time out then really have a small workload, I still have pains at night and wear compression tube bandages but it is getting better ,I increased my cardio work to make me feel better about not training.
Sticking my chest out with the hands behind helped me get rid of a shoulder pain I had. It was nothing to do with the elbow but it shows that all joints are connected. Great video
Matt, your tips and videos have helped me stay injury free since June of last year, which is a personal record for me (lol)
Tweaking my form to include external rotation has helped heal my nagging shoulder and elbow pain. It’s also improved my posture. Much needed video.
Spot on to address the shoulder area. Strengthening the rear delts, rotator cuff, and stretching the lats will help with the whole imbalance. One note, golfer's elbow is not tendonitis, but tendinopathy, as it's no longer considered inflammation.
That behind the back stretch of yours is also fantastic for mouse shoulder from computer work.
Great advice, another option that has helped is a flexbar or similar.
Helped hugely for me too.
AS SOON AS I DID THE HANDS BEHIND THE BACK I FELT SO MUCH OF MY BACK JUST TURN ON THANK YOU!
I tried push ups after but i still had to rlly focus on keeping that reverse rotation for it to not hurt my elbows
Thanks again for the helpful advice!
You're one of the most underrated You Tubers.
Happy to help!
I'm suffering from this at the moment and its really stopping me from progressing. I'll give it a go!
Mine got horrible this year and I found that simply keeping my elbows more narrow than my hands and never letting them go behind my body (think pulling up in the shape of a 'W') worked wonders. Was doing a lot of neutral grip thinking it would help until I stumbled on this.
I used to do that elbow squeeze behind the back when I was younger naturally. No one taught me that. I would raise up my clasped fists to get a good stretch in the whole front should girdle and pecs as well. I became much more mobile. Fast forward some decades after I stopped doing that and I got severe golfer's elbow doing low bar back squats a few years ago and though I stopped doing them (because of that) I still deal with the pain to this day.
I've watched and tried everything under the sun except this and working through it (mildly) to prevent future issues while also restructuring it. The stretch behind the back and the twisting push ups make A LOT of sense as they do a lot at once which is what I'm all about. I'll try this.
That's such a great tip, my elbow tendonitis almost didn't flare up at all. Combined with a slightly less range of motion at the bottom, less resistance and some supporting exercises I might be able to get going again !
Great advice yet again Matt, I just want to warn people who do this, don't over do it, because it might cause inflamation in your chest bone (sternum). I have done this exercise too much and it made my sternum painful, so do this often but not very agressively, to prevent inflamation.
This is just the best stretch to do after any amount of time spent working at the keyboard. Thank you for producing such great content RDP!
What has helped me was practicing external rotation and screwing your arms into your shoulder sockets against the resistance of your body hanging from a ledge, a bar, or rings (with my legs resting on the ground because that's actually kind of hard; don't overwork those smaller muscles).
During the deadhang your arms seem to be pulled out of your sockets a bit and rotated internally, so just practicing to oppose that by depression and external rotation of arms and shoulderblades helps a lot.
What also helps and may come along with what Matt has recommended here is to keep your shoulderblades tight to your ribcage.
One thing that I was taught, and you may find helpful, is to pack your shoulders back and down. Maybe I mis-read your words or you didn't mean to type it that way, but your arms being partly out of socket is dangerous, since it is only being held by the tendons and ligaments at that point. If this is not the case, disregard, and perhaps, someone else may need this information more and read it.
@@wesleyangel777 I don't mean that your arms are actually dislocated during deadhangs but that this tendency is there (internal rotation, your shoulder joint is not that stable, not packed).
@@xCorvus7x Ah, I got you. I misread it. I also agree that most folks have a tendency to allow this to happen without even a thought, or strength, to pack the scaps.
@@wesleyangel777 Yep, and practicing external rotation like this contributes to this packing of the shoulders.
I feel that this almost mechanically forces me to pull myself up.
@@xCorvus7x Great point! It certainly sets one up in a great form and allows any stress to flow through the body instead of stopping and causing inflammation problems at the joints.
Hey Matt, remember when I asked you about external rotation in your stream a couple of weeks ago?
I can do pull-ups now. Singles for a week and yesterday I even managed two consecutively with relative ease (though, that I had my thumbs above the edge from which I was hanging might have helped).
I also prefer doing pull-ups with my thumbs over the bar. In my case, it helps with shoulder popping.
Sound advice as always, Matt.
Thanks Matt, my elbows been bugging me for 20 years, and this may be the best suggestion yet to solve it for good! I’ll let you know how it goes… cheers!
you sir, is the legend
Much thanks!
Thank you for this. I have recently started getting back into calisthenics and I am trying to manage my elbows for pull ups etc. usual "golfer's elbow" symptoms. The internal rotation is something I have not considered and I will be putting your knowledge to good use and hope it helps keep my joints happy.
I used to pullups every workout (sets of 12) . I got tendinitis and had to stop. I can do bent over rows with my body weight and it does not bother me but pullups still do. It has been over a year I guess that is just the way it is.
That dang driving and computer work just loves to interfere with my workouts. 😅
I humbly admit, I am working on this issue too. I notice that performing pushups on suspension trainer, and turning out the handles (rings would be the same) at the top portion, before squeezing, turning back in, and slowly controlling my decent. Suspension or band face pulls seem to work too. I'm not sure if Y Flyes do or not, but perhaps someone here may know. They certainly can't hurt, since they develop muscles that are usually overlooked and help with posture. Thoughts, anyone?
Thank you!! Best advice I've gotten this year.
Glad it was helpful David and thanks for watching!
Wow that's a good explanation
Great video! I've been struggling with this for such a long time and finally found your video.
I have no pain in my whole body, but lately my elbows, forarms, and biceps are KILLING ME. I have been SOOOOO certain it was cellphone usage and keyboard over time rather than over training!
Excellent advice, thank you!
I've had golfers elbow in my left arm since last summer, and I also have pain in the top of my left elbow that goes into my lower bicep. It's been going on for so long that even though I'm lefthanded my right arm is now stronger than my left because I've had to depend on it more. I'm 41 and my left arm has always been much stronger.
I've tried so many things to fix this issue; including stretches, a theraband, taking breaks, and massaging it. I can't really stop using my arm completely because I need it for work and my general duties at home. My life is active and demands physical labor.
I can do most exercises fine except pullups and curlups. I can curl a 20lb dumbbell without pain, and I can do bodyweight rows, dips, pushups, etc. It's just really annoying because I want to include pullups in my workout so bad but this injury will not let me.
I've watched so many UA-cam videos on this issue. I think my main problem is I'm not consistently attacking this issue to resolve it. I'll try something for a few days and then forget about it.
Thanks for the tips. That behind the back stretch is one I used to do a lot because it helped a shoulder problem I had years ago and I got into the habit of doing it a lot. I'm going to start doing it again.
I will try this because I got injuried in my lower bicep, behind elbow
Hope I recover soon
Thanks for the video
Oh, man! you just helped me solve my pull up prob! XD thank you so much! and btw, i didnt have the confidence of being able to clasp my hand behind my back.. but I JUST DID! and your sample motion of focusing on back muscle instead of my shoulders was a big help! awesome thanks man, as always! :) will be doing this DAILY! XD
Glad I could help! happy Pulling!
If this works (and I believe in you, Matt) it might change my life - thank you.
Thanks! That's sooo helpful! I thought tendonitis was just something i had to accept as i do a lot of pull ups, chin ups and pushups. I will definitely adopt the practises you recommend. Didn't think i would have an issue with internal rotation as i've a job where i'm mostly on my feet. Guess it must down to leisure time when i'm on the computer or consul. The other big plus here is that you say it puts more tension on the muscles you're targeting and protects those delicate elbow tendons. Maybe i'll see better results with less or even no elbow pain! Brilliant!
That's the idea MS, less pain- more gain!
Please report back, did the pain go away?
@@RBimas37 Yes, thanks the pain went away. It's an easy practice to perform: you can do it almost any place any time. It's become habitual with me. Occasionally someone will ask what i'm doing and i explain. Same people will sometimes go on to adopt the practice as well. Guess i'm spreading Matt's message in my own small way. Hope that's helpfull.
Thank you
Legend great advice!😊
Thank you!
Great tip! Thank you :D
Having a lot of sore or pain in my elbow, wrist and shoulder (a bit). So i'm stopping bodyweight calisthenics workouts for a week and see what happens...
I wonder if there isolated exercises to heal and strengthen this specific muscles and joints?
Loved the t-shirt Matt!
Thank you Federico!
Thanks Matt!
Happy to help!
Going to try this, I hope this is it
Been suffering with this for last 6 months even dropped weight to ease the pain I was getting to the point were I wasn't enjoying my workouts will give this ago as nothing else seems to work
2:05 - I actually do that, as a chest stretch! When I do that, I inhale and puff out my chest, to make it more effective.
2:10 I really feel the thightenss in my shoulders when doing that
Thanks a lot. Just to know that tendons take a long time to heal is good to hear and removed some of my stress. Haha.
Can you make a video on Nordic CUrls? Would love to see your thoughts on it
Great idea! Look for it next week!
Hi i Have this pain only when i do chin up for all other exercice it’s ok pull up ect.. then i stop chin up
isn't best way to press palms to not cross the fingers?
It took me about 3 months to figure out my elbow tendinosis was from my lack of shoulder external rotation
i had a slightly twinge from pullups but not on the inside of the elbow but rather right by the pointy outer part. anyway idea what could cause that? (I've had golfers/tennis elbow before and this isn't the same)
Thanks
Welcome!
Great video as always, Matt.
I've always wondered if a focused forearms pulling training (for example, towel pull ups or towel ring rows) would increase grip strength and forearms size and thus, maybe, prevent elbow pain for the normal pull ups later on. Do you know if something like that might work?
yep, strengthening the forearms is a common piece of advice for this issue as well. Certainly helpful to have a strong grip for sure.
@@RedDeltaProject Perfect. Thanks for the tip!
I am having some problems with my left wrist-forearm-elbow chain lately. Its a sharp pain/sensation that goes through the forearm, any ideia how to fix? I think it is a nerve problem but i dont know how to correct this..
Do you spread your fingers wide to distribute the force across your hand? How best to protect your wrists?
hello
I dropped pull-ups for an entire week and have been doing this stretch multiple times a day every day, and the elbow pain persists during pull ups and Rows.
Interestingly, though, I can do dips with no problem and push-ups as well .
Do you have any idea what this might be
Matt would you recommend wearing a posture corrector at all. I just wonder if it would help especially for those of us who sit at at computer most of the day.
I don't know, if anything, if it help you become more aware of your posture that's going to help
I swapped to chin ups due to the elbow pain and so far, best thing i've ever done. Chin ups are the way forward.
Be careful about this. Matt talks a lot about how different exercises expose our weakness and we need to address and correct them, not change the exercises so the pain hides away. Cheers!
Its an overuse injury .. just stop overusing it, its that simple.
Do you exercise first thing in the morning sir?
I have a weird feeling in my right arm when holding the top position of a chin up, you know when your biceps is fully contracted and you hold up there as long as you can? It feels like a nerve pinch, feels like a weird pressure, like this string is gonna explode. I feel it on the inside of my right arm, right where the arm bends (opposite side of elbow). Do you know what is this? Perhaps just weakness?
Possibly, positions like that can be hard on the joints if they are not used to it, or if you don't have a muscle engaging, like in your shoulder or back to take the stress. Practice is key here.
I injured my wrists 1 month ago when i was doing decline push-ups. I've gained weight during the lockdowns so I guess i put a lot of stress on my wrists. 1 month later i still have lots of pain and i have a hard time even doing everyday stuff like playing the guitar. Any advice would be much appreciated.
hard to know without knowing just what you did, but joint strain can take quite a while to heal. And above all, let pain be your guide and avoid doing things that cause pain.
A band below my elbow really helped with tennis elbow.
Just in time.
Don't disagree...but. To help cure elbow pain from grip related exercises, use a massage gun with that U attachment, especially before your workouts . Key is, even after the pain goes away, and it will with consistent use, continue to use the massage gun when it's no longer painful. You'll be pain-free forever.
Well I tried that technique doing push-ups tonight and completely fucked up my right elbow. Thanks a lot? Now it pops and hurts.
I really have no idea how you twist outward While doing a push-up, But I tried and I will probably regret it for the rest of my life. Fuck me
Not the stretch, whatever that craziness you were doing with the push-ups is what popped my elbow
Something was way off, as this should make your elbows move like butter with eh push-ups.
My guess, is that there's a weakness in your triceps and you overloaded them with your arms in closer. Either way, it's not going to be as bad as you're making it seem.
Any tips on fixing shoulder pain from doing dips or push-ups...?
Been very frustrating since I cannot do more than a couple of sets, and I think if I keep doing them like this, I'll have bigger problems.
Shoulder issues in the dip and push ups are also caused by this same thing. More to come in a new video, but it's basically the same deal.
@@RedDeltaProject Appreciate it !
Because of my sedentery job i experince low back pain due to inactivity for long period of time. What can i do to keep my back alive when i am at work ? Thanks man!
Chances are, it may have nothing to do with your lower back, but your gluten and hamstrings and abs.
Check out this post on lower cross syndrome which may be more the case:
www.physio-pedia.com/Lower_Crossed_Syndrome
This is so hard and painful for me to do it’s crazy. My shoulders are so tight.
My solution is to do chinups. I don't have a lot of internal rotation, but my right elbow is messed up from 12 years of baseball.
Wish I would’ve seen this 2 years ago
Matt, I sent a message via the RDP Contact page. Can you please read and reply? Thanks.
Not sure if I got it, you can always email me directly via reddeltaproject@gmail.com
even pushing my hands together there HURTS almost more than anythinx else :X
Be careful if you already have an existing injury. Even correct form will Hirt if the joint is not healthy. Best to rest and void the pain while you heal.
Also, be mindful of how well you're packing your shoulders. you'll still have pain if your shoulders are elevated and protracted when doing pull-ups.
Yeah man... I was pumping out 20 reps. I weigh 190lbs. My elbows hurt!!!