ELBOW (MEDIAL / BACKSIDE)

Performing this exercise program strengthens the finger abductors, hand and forearm supinators,
wrists radial deviators, and the finger, wrist, and elbow extensors surrounding the
lateral epicondyle (outside) of the elbow joint; stretches the finger adductors, hand and
forearm pronators, wrists ulnar deviators, and the finger, wrist, and elbow flexors surrounding
the medial epicondyle (inside) of the elbow joint.
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Symptoms: Pain, tingling, numbness on the inside of the elbow (often radiating down the
nerve pathway) mostly affecting the little finger and one half of the ring finger.

Exercises: 5
1) Palm-Up Elbow Moving* (pg. 30) or Palm-Up Isolated (pg. 31)
2) Palm-Down Isolated (pg. 34)
3) Radial Deviation (pg. 43)
4) Supination (pg. 36)
5) Thumb-Up Elbow Moving* (pg. 32) or Thumb-Up Isolated (pg. 33)

* Use Palm-Up and Thumb-Up Elbow Moving unless you experience ANY discomfort
in the elbow region while performing these exercises (not including post-exercise soreness,
fatigue, etc.) Revert to using Palm-Up and Thumb-Up Isolated, still following the
required number of sets and repetitions.

Week #1: 3 sets / 10 repetitions, 2x daily, 3 days a week
3 sets: Palm-Up Isolated
*Perform 3 sets in the morning, and 3 sets in the afternoon or evening.

Week #2-3: 4 sets / 12-20 repetitions, 2x daily, 4-5 days a week
1 set: Palm-Up Isolated
1 set: Supination
1 set: Thumb-Up Isolated
1 set: Palm-Up Isolated
*Perform 4 sets in the morning, and 4 sets in the afternoon or evening.

Week #4-8: 6 sets / 12-20 repetitions, 2x daily, 5-6 days a week
1 set: Palm-Up Elbow Moving* or Palm-Up Isolated
1 set: Palm-Down Isolated
1 set: Radial Deviation
1 set: Supination
1 set: Thumb-Up Elbow Moving* or Thumb-Up Isolated
1 set: Palm-Up Elbow Moving* or Palm-Up Isolated
Perform 6 sets in the morning, and 6 sets in the afternoon or evening.

Week #9-12: 8 sets / 12-20 repetitions, 2x daily, 6 days a week
1 set: Palm-Up Elbow Moving* or Palm-Up Isolated
1 set: Palm-Down Isolation
1 sets: Radial Deviation
2 sets: Supination
2 sets: Thumb-Up Elbow Moving* or Thumb-Up Isolated
1 set: Palm-Up Elbow Moving* or Palm-Up Isolated
*Perform 8 sets in the morning, and 8 sets in the afternoon or evening.

Increase exercise resistance each week by moving up the Band Clasp/shortening the band
length. Track your progress using the Progress Chart. (pg. 48)