Tennis elbow (Lateral Epicondilitis) is a repetitive strain injury that is the most common complaint presented for elbow pain.
- Tan (Beginner)
- Yellow (Beginner)
- Red (Beginner/Intermediate)
- Green (Intermediate)
- Blue (Intermediate/Advanced)
- Black (Advanced)
- Silver (Advanced Plus)
- Gold (Advanced Plus)
- Please ensure that you have been provided initial instruction by your Chiropractor before attempting to use a resistance band.
- Do not use bands if they are too short
- Do not perform any exercises that may cause the band to snap/break and fling towards the head or eyes (you will be required to wear protective eye wear during these exercises)
- Ensure your band is firmly attached to an object and that object is also secure.
- Carefully examine the band regularly for any faults (e.g. tears, holes or punctures) and keep it away from sharp objects while using it (e.g. rings on fingers/sharp nails)
- Do not stretch the band more than 3 times the resistance length.
- Stop any exercise at the onset of any abnormal pains or aches, shortness of breath, dizziness, light-headedness.
- You may experience some pains after exercise – if they last more than 3-4 days or they feel abnormal please contact your Chiropractor.
Some General Exercise Tips
- Going through these exercises with an Chiropractor first will allow you to ensure that you are performing them correctly and effectively
- Posture: as with all exercises keeping correct posture will ensure effective and safe technique.
- Make sure your are breathing in rhythmic cycles throughout the exercises (do not hold your breath).
- Include appropriate warm up & cool down exercises (e.g. stretching) prior to and after Resistance Band exercises.
- Perform all exercises slowly and with good control (slow and proper is much more effective than fast and erratic!).
- A general guide for beginners is 2-3 sets of 10-15 repetitions with low resistance and work up from there)
- As a general guide for beginners you can commence with 8-10 exercises targeting major muscle groups.