5-Pose Yoga Fix Stretches for Golf, Tennis and Baseball


Techniques to Heal Any Low back Pain Instantly Sciatica, Lumbar, & One Sided Pain

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Groin & Rib Cage Opener Adductor Stretch with Hip and T-spine Mobilization Stick Mobility Exercise

Video taken from the channel: Stick Mobility


The Worst Way to Fix Sciatica (DO THIS INSTEAD!)

Video taken from the channel: ATHLEAN-X™


7 Best Tennis Elbow Pain Relief Treatments (Lateral Epicondylitis) Ask Doctor Jo

Video taken from the channel: AskDoctorJo


Simple exercise to stop tennis elbow and golfer’s elbow

Video taken from the channel: Dr. John Dougherty, PT, DPT, OCS


Yoga for Golf Improve your swing, strengthen your lower back, and increase flexibility for golf

Video taken from the channel: Man Flow Yoga


11 Best Lower Back Stretches For Pain & Stiffness

Video taken from the channel: ACTIV CHIROPRACTIC

Cross your right leg over your left, creating the same shape your legs take in eagle pose. Inhale deeply, exhale and lower your legs to the left. Extend both arms out in a T shape and look to the sky or over your right shoulder. Hold the pose for 5–10 breaths, return to center on an inhale and repeat on the other side. Engage your abdominals, tuck your toes and step your feet back.

Keep contracting your abdominals so you create one long line from head to heels and avoid sticking your butt in the air or drooping your belly. Look slightly ahead of your fingers to keep your neck long. Hold for 5–10 breaths. This stretching exercise routine includes hip mobility drills, thoracic mobility, shoulder mobility, sleeper stretch and the Yoga-plex.

This stretching routine is great for pitchers! Joint. This called the pigeon pose in yoga and it is stretching the front hip and the back hip flexor.

Now in this position, take your front leg, knee, and ankle, and back leg, and push all of them down. Running, walking, cycling and hiking increases strength in the hip flexors, but doesn’t stretch them. Sports like golf, tennis or baseball can also cause hip issues, as you’re always swinging in. The following corrective golf swing exercises will help golfers perfect their swing and ultimately improve their game.

RELATED: 4 Simple Golf Core Exercises to. Simple exercise to stop tennis elbow and golfer’s elbow Exercises, & Stretches. Duration: 10:58. Bob Part 1: The 2 Minute Fix Duration: 2:06. Full Body Fix 25,471.

Hammer toe is a condition in which a toe bends down at the end like a claw. Usually affecting the second toe, one or more toes can be affected. This toe deformity is often caused by wearing tight shoes, which inhibit normal foot movement.

At first, the bent toe is still flexible, but if. The Fix: Stretch with head nods daily. Moving only your head, drop your chin down and in toward your neck while stretching the back of your neck. Hold for a 5 count; do this 10 times.

Problem #2: Weak front neck muscles The Fix: Do this neck “crunch” every day. Lying faceup. 3 Stretches to Fix Your Wrist Pain in Minutes (Including Decompression) Duration: 10:16. Bob & Brad 35,400 views. 10:16.

Tennis Forehand WRIST Lag and Snap Explained

List of related literature:

Yoga will strengthen your game by reducing stress and increasing flexibility as well as your ability to concentrate on your swing.

“The Women's Health Big Book of Yoga: The Essential Guide to Complete Mind/Body Fitness” by Kathryn Budig
from The Women’s Health Big Book of Yoga: The Essential Guide to Complete Mind/Body Fitness
by Kathryn Budig
Rodale Books, 2012

The researchers used 11 Yoga postures designed for strengthening, stretching, and balancing each joint in the upper body.

“Rehabilitation of the Hand and Upper Extremity, 2-Volume Set E-Book: Expert Consult” by Terri M. Skirven, A. Lee Osterman, Jane Fedorczyk, Peter C. Amadio
from Rehabilitation of the Hand and Upper Extremity, 2-Volume Set E-Book: Expert Consult
by Terri M. Skirven, A. Lee Osterman, et. al.
Elsevier Health Sciences, 2011

FIGURE 19-18 Amy used yoga at home, providing her with proprioceptive input, to reduce stress at the end of the day.

“Sensory Integration: Theory and Practice” by Marlaine C Smith
from Sensory Integration: Theory and Practice
by Marlaine C Smith
F.A. Davis Company, 2019

37-22 through 37-27) outlines a basic stretching routine designed to enhance flexibility of the golf muscles.48 Unless otherwise

“The Athlete's Shoulder E-Book” by James R. Andrews, Kevin E. Wilk, Michael M. Reinold
from The Athlete’s Shoulder E-Book
by James R. Andrews, Kevin E. Wilk, Michael M. Reinold
Elsevier Health Sciences, 2008

This stretch increases the mobility of your upper spine, improving your posture as well as enhancing your rotation for sports such as golf, tennis, and softball.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

What I do is begin with the centering exercise and move right into the stretch.

“The Psychology of Enhancing Human Performance: The Mindfulness-Acceptance-Commitment (MAC) Approach” by Frank L. Gardner, PhD, ABPP, Zella E. Moore, PsyD
from The Psychology of Enhancing Human Performance: The Mindfulness-Acceptance-Commitment (MAC) Approach
by Frank L. Gardner, PhD, ABPP, Zella E. Moore, PsyD
Springer Publishing Company, 2007

This one works to loosen the ligaments in your upper spine and shoulders, allowing you to have a relaxed arm swing.

“ChiWalking: Fitness Walking for Lifelong Health and Energy” by Danny Dreyer, Katherine Dreyer
from ChiWalking: Fitness Walking for Lifelong Health and Energy
by Danny Dreyer, Katherine Dreyer
Atria Books, 2009

Finally, chapter 11 includes sport-specific stretching routines.

“Stretching Anatomy” by Arnold G. Nelson, Jouko Kokkonen
from Stretching Anatomy
by Arnold G. Nelson, Jouko Kokkonen
Human Kinetics, 2020

The most popular yoga activity is hatha yoga, a sequence of stretching, bending, and twisting movements that causes each joint to move slowly through its maximum range of motion, then is held for several seconds and repeated (see Figure 4.5).

“Health Promotion and Aging: Practical Applications for Health Professionals” by David Haber, PhD
from Health Promotion and Aging: Practical Applications for Health Professionals
by David Haber, PhD
Springer Publishing Company, 2013

I took up yoga for flexibility, body awareness, and centered focus.

“Eat and Run: My Unlikely Journey to Ultramarathon Greatness” by Scott Jurek, Steve Friedman
from Eat and Run: My Unlikely Journey to Ultramarathon Greatness
by Scott Jurek, Steve Friedman
HMH Books, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • Nice Video! Excuse me for butting in, I would love your initial thoughts. Have you ever tried Parlandealey Flexible Elbow Process (should be on google have a look)? It is an awesome exclusive product for learning how to cure tennis elbow minus the headache. Ive heard some pretty good things about it and my cousin finally got amazing results with it.

  • Great Video! Apologies for chiming in, I would appreciate your thoughts. Have you tried Parlandealey Flexible Elbow Process (Sure I saw it on Google)? It is an awesome exclusive guide for learning how to cure tennis elbow without the hard work. Ive heard some extraordinary things about it and my BF finally got cool results with it.

  • Thank you for this video. I was cleaning out my garage moving stuff and strained my lower back muscles. All of the stretching poses that you show are helping very much. Simple yet effective.

  • Sir I feel the pain at the medial epicondyle and ulnar collateral ligament, where the ulnar nerve is present, and also flexor muscle. I can flex my hand hardly without any pain but when I flexible it softly I feel the pain at both radial and ventral side as like electric shock. I play cricket. When I throw the ball I feel that type of pain. So please suggest me the diagnosis in this situation.

  • I thought rubbing furiously at my butt was the solution. Of course it isn’t. Thank you Jeff, instant relief after trying this stretch!

  • I have looked for a back problems solution for couple of months and this back discomfort guide matches me flawlessly. Definitely assists in back discomfort while sleeping. I like this guideline. This is what I was looking for. Research this tip on Google, the tip name is Mason Κonozback
    good luck

  • Some of the stretches helped, some of them didn’t simply due to my back being really bad at the moment. Really nice relief from about half of the stretches. Will definitely be doing these more to help me with my problem. Life saver!:)

  • Usually, I never comment but had to on this. I thought l had to live with chronically tight hips and low back pain. I tried this stretch and immediately had relief. This has reduced my pain significantly. I do this stretch 2-3 times a day to manage pain due to either sitting or standing a lot. Nothing else seemed to work. I am less stiff and feel like l am getting my life back. Thank you!

  • I was afraid of investigating why my lower back hurts and I thought maybe I would need surgery but I ended up understanding this is really normal and only happens when I stop exercising and I stay on my computer all day as I’m working from home, now after doing these exercises I feel a weird pleasure feeling like relief, so anyone reading this, don’t be afraid, do stretching exercises, a bit of cardio, sit with a good posture, drink a lot of water and real!:) you will feel better

  • Oh my gosh! This made a huge difference in my lower back after I just tried these!!!! Definitely going to be doing these more often since I’m working from home now

  • Nice Video clip! Excuse me for butting in, I would love your initial thoughts. Have you researched Parlandealey Flexible Elbow Process (Sure I saw it on Google)? It is an awesome exclusive guide for learning how to cure tennis elbow minus the normal expense. Ive heard some unbelievable things about it and my best friend Jordan after a lifetime of fighting got astronomical results with it.

  • Hi doc, you are great! Thanks for this.
    My huge concern is that my pain comes suddenly, stays for a few days then goes away for 3, 4 months (where I dont feel any pain really) then comes back again and the pain is almost unbearable!! So question is, in order for the tendon to truly and finally heal, should I keep doing the exercises in between flare ups until it finally doesn’t re-appear? Or just do them while the pain is there?

  • I normally don’t comment on these videos but I think these are best ones on YouTube. Straight to the point! I love them well done brother

  • Had intense pain in the lower back, could barely bend over or walk/run due to playing basketball when out of form. This helped a ton, thanks.

  • This is how to do the same stretch in a much more comfortable manner.
    1.Sit/semi recline on your bed against the bed head with pillows behind your back.
    2. Slide both feet up until about 6 inches from your glutes.
    3. If your nerve pain is in left glute, bring your left ankle over the top of your right quad.
    4. Wrap your right arm/inner elbow around your now raised left knee, now with your left hand reach around and grab hold off your right elbow.
    5. You now effectively have your left by leg in a bear hug.
    6. Now pull and squeeze up and in, your left knee/leg as hard as you can towards your right shoulder.
    Reverse the instructions to stretch the right to glute.

  • Thanks brotha! I have “fencer’s elbow” right now and your video definitely explained the condition and remedy better than anything else out there that I’ve seen.

  • Excellent video content! Excuse me for the intrusion, I would love your initial thoughts. Have you considered Parlandealey Flexible Elbow Process (google it)? It is a good one of a kind guide for learning how to cure tennis elbow without the headache. Ive heard some extraordinary things about it and my m8 after a lifetime of fighting got excellent results with it.

  • 8 months i have had golfers elbow. I tried ice. I tried leaving it alone. I tried heat. Jacuzzis on and on. Zero improvement. Then decided to try this eccentric wrist curl. By the end of the 1st week the improvement was unbelievable. Had to come and say thank u. Cant wait to see a month from now.

  • I get this a lot from doing bicep workouts. Is there any way to not be victim to this as much. Ive tried lowering the weights and perfecting my form but nothing seems to work

  • I have both in each arm, both randomly acting up over the years originally caused by boxing, later often aggravated by lifting. lately both have been horrible in both arms. stumbled across this video, gave them a try exactly as described and within three days, massive difference. even while continuing to lift.

    can’t make any claims about total cure or how much better they’ll get, but MASSIVE difference in an unbelievably short period of time, in someone with both issues in both arms for decades.

    thank you thank you thank you:)

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  • Jeff thanks for sharing your wisdom, when I need any kind of advice for a exercise or ailment I turn on the ‘shouty man who knows his shit’ (you). Can you tell me would Pigeon pose in Yoga provide the same benefits and relief? The only difference I see is the position of your back leg (passive leg). In Pigeon it lies straight back, not bent as you have yours. You didn’t specify the importance of the back leg positioning so I hope you can clarify. Cheers!

  • I’ve had excruciating sciatica pain for the last week, I tried ice, heat, cream but nothing worked… I then watched your video did this stretch for 1 min 3 times a day for a few days and it fixed it completely your an absolute god Jeff ��

  • So glad I found this video! I’m working from home and the sitting is killing my lower back. Did these stretches and will continue to do them. Thanks!

  • Wow I never comment on videos. But I have struggling with lower back for a couple days and did a few of these exercises and now I feel 1000 times better. Thank you for sharing this video.

  • Dude, this is the shit right here. I have had golfers elbow for a few months. I tried this one day and I can already feel results. Fuck, the internet is just awesome. Thanks a ton John, I really appreciate this video. You have improved my life, seriously man, thanks!

  • While doing this recommended stretch I was smiling the whole time unlike other stretches I been doing and I just want to scream thanks a lot just came across this video last time and something tells me this is what I been searching for, for last 6 weeks or so THANK YOU FOR SHARING YOUR KNOWLEDGE WITH US ☺️☺️☺️☺️����������

  • I developed tennis elbow during sleep sadly. Night terrors/awful dreams would have me squeezing/cupping my hand. Exercises like she’s describing help a ton, but it has to be done daily until it’s fully gone away. It used to hurt to pick up a water bottle for me. Also an essential oil called Deep Blue is terrific to rub on your arm.

  • Thanks for the video content! Sorry for chiming in, I am interested in your opinion. Have you researched Dinanlinson Straightening Life Approach (just google it)? It is an awesome one off product for learning how to cure lower back pain minus the hard work. Ive heard some awesome things about it and my mate finally got great results with it.

  • Hi Dean, really enjoyed the video and this workout. I have had my legs broken a couple times and I lost a lot of flexibility in them. I found out that it limits my golf swing a lot. Which exercises would you recommend for me to get my legs back in shape flexibility vise?

  • Thanks for this. Elbow tendinitis is horrible and debilitating. I’ll give this a shot. I’ve been having some relief with wrapping electric tape under the elbow brace for a little more concentrated pressure. I call it my hillbilly brace. ��

  • hi dean. I have been looking to increase my flexibility for golf. i took up more weight lifting the past couple years and i have noticed a dramatic loss of distance with my driver and all irons. I’m looking to regain my flexibility back. i just tried this exercise for the first time and i loved it. it was a struggle, i literally have no flexibility but i am going to commit to this for the fall and winter season and see if it helps to get that distance back. ill let you know the results.

  • This was great, thanks, I been tryin to find out about “stretches for sciatica lower back pain” for a while now, and I think this has helped. Ever heard of Venayden Wanillian Method (search on google )? Ive heard some incredible things about it and my buddy got excellent success with it.

  • hi guys, the best success that I have ever had was with the Freds Elbow Helper (just google it) definately themost incredible resource that I’ve tried.

  • My elbow pains whenever i bend my hand or open it…….the pain is just increasing……Please tell me should i rest or do aeerobics……and should i rub my elbow with ice, Please help, Also thanks For making this video.

  • Great Video! Apologies for chiming in, I would love your thoughts. Have you heard the talk about Kiyaria Yanenry Rule (Have a quick look on google cant remember the place now)? It is a good one of a kind guide for unlocking the secret to get rid your tennis elbow without the hard work. Ive heard some incredible things about it and my close friend Aubrey got excellent results with it.

  • Thanks for making a video that finally gets to the point. I can’t believe how many videos out there just talk the whole time and explain what the injury is for 5 minutes without showing anything.Jesus… Thank you.. I’m going to try this. I’ve got really bad Golfers elbows from doing Weighted Chin ups and Pull ups and this is the first solution I’m finding. Thanks Doc:)

  • Great Video clip! Apologies for chiming in, I would love your thoughts. Have you heard the talk about Parlandealey Flexible Elbow Process (just google it)? It is a great one of a kind product for learning how to cure tennis elbow without the hard work. Ive heard some amazing things about it and my GF got great success with it.

  • Thank you a million times! Was having back pain from sitting in bad posture but these stretches were great. Also love that you didn’t give a long spiel asking for likes/subs just got right down to it. Thanks!!

  • Thank you for creating a video FOR ALL right handed people. I will look else where for a video concerning the rest of us. Great job!

  • I have a question: I had been having some elbow pain during certain exercises at the gym (weight-lifting, particularly pull-ups, with bars shaped like ^ that focus on your lats). So, naturally I quit doing those for about 10 days. Yesterday however, I tried it again, and at first it was fine. But, when I began to PUSH myself, a shooting, tingling, numbing pain, from my WRIST to my ELBOW, happened. Now, I literally can’t lift weights at all, (without severe pain in my left elbow) which is really depressing me. How long should I wait before I start doing these recommended exercises?

    Thank you.

  • After tennis elbow paid relief we can go to gym and lift the weight after lifeing weight the tennis elbow pain will come again please mam answer na

  • I\’m not sure but,if anyone else trying to find out how do you cure tennis elbow try Freds Elbow Helper (do a search on google )? Ive heard some great things about it and my neighbor got great results with it.

  • Hi sir how many times have to this exercise for tennis elbow.And sir please advice me what to do to increase only medial delt because my left arm medial delt is thinner than my right.

  • Nice Video clip! Sorry for chiming in, I would love your initial thoughts. Have you considered Parlandealey Flexible Elbow Process (should be on google have a look)? It is a smashing exclusive guide for learning how to cure tennis elbow without the headache. Ive heard some decent things about it and my mate at very last got excellent success with it.

  • On the first eccentric exercise, do you use the sore arm to retwist the bar after the extension? Or do you reset from the vertical position each time? Thanks!

  • thank you….what about TFCC AND shoulder injuries and knee and back…lol is there one “super motion” to combine all movements? ooo supermotion i like that

  • I have tennis elbow. I feel the ‘pain’ whenever I hold the fist. Is it normal ‘pain’? I lost strength lifting even a laptop straight up from the ground. Why?

  • Kudos for the Video clip! Excuse me for the intrusion, I would love your initial thoughts. Have you researched Parlandealey Flexible Elbow Process (do a search on google)? It is a smashing one off product for learning how to cure tennis elbow without the hard work. Ive heard some decent things about it and my friend Sam at very last got astronomical success with it.

  • No sciatica pain because I have beginning using truly takes pressure off the back. Using this, you can sleep in numerous postures. I now feel relaxed with my hip pain already eliminated. Look for this tip on Google, the tip name is Mason Κonozback
    good luck

  • Excellent Video clip! Forgive me for chiming in, I would love your initial thoughts. Have you thought about Parlandealey Flexible Elbow Process (Sure I saw it on Google)? It is a great one of a kind guide for learning how to cure tennis elbow minus the headache. Ive heard some decent things about it and my GF got astronomical success with it.

  • Excellent video for back exercises. I have seen many such videos but this one explained how to perform each stretch and it’s benefits. I would highly recommend it if you suffer with back issues.

  • Either the law of attraction manifested this video to me or my smart speaker is listening to me because I talked about & did this very stretch last night before bed & now I find it in my recommendation feed on YouTube? ��

  • Save yourself some time & pain relief. Buy a Thera band Flexbar on Amazon. Cheap & works quickly. I watched therapist after therapist to fix my golfers elbow, finally saw the Thera band. You’ll spend more money on braces to manage the pain than this amazing device costs.

  • thanks for instrutction, am crying in pain while doing the excercise but i will do it again. my pain is there since january 2020. doc couldnt help, even got 2 times Cortisone injections, phisioteraphy also did not help. i will follow your instructiuon from now i hope its help because i need my arm for work.

  • i had severe tennis elbow last year after 2 lobster seasons in a row,, usually most people do one season, but i did 2 and afterwards my left arm had severe tennis elbow. 1 year later i still feel it in my elbow when closing my fist or gripping something with my fingers. I will definitely give this a try hoping the issue goes away as i have another lobster season coming up in a month,,,thats if the covid19 doesn’t cancel the season

  • I have tennis elbow but my wrist is fused i.e. it has no movement except rotational… i can’t understand how I got it and I can’t do these exercises to get rid of it! ��

  • ZERO explanation about the differences between tendinitis and tendinosis.
    One benefits from anti-inflammatories, and one does not. One benefits from heat and one benefits from cold. One is potentially made WORSE with ibuprofen or cortisone.
    A 5 minute video to demonstrate an eccentric wrist curl?

  • My coccyx is pushing on my nerves and it causes the nerve to shoot down my leg. I did this stretch and it work great ������but it’s really my coccyx that hurt the most now. I really hope you make a video about coccyx stretching.

  • Brilliant. The first two exercises seem to really help. Carried this pain through the finals in sports and 4 weeks on it is still painful but just doing those two exercises this afternoon has released some of that pain. This is a good thing as it is my drinking arm, I need it in peak condition 😉

  • There are several factors in treating tennis elbow naturally. One resource I discovered that succeeds in merging these is the Freds Elbow Helper (check it out on google) without a doubt the most helpful plan that I have ever seen. look at the extraordinary info.

  • This works like wonders! I have been dealing with Sciatica pain for the last 3 years. Spent a lot of dollars on chiropractors, physical therapy, doctors but none helped. Also, the pain had a negative impact on my daily activities, workouts, sex life, etc. But this stretch of yours has made a lot of difference. Thank you Jeff

  • I’m 54 with scoliosis from birth, and neck and back disk damage from typing. I just did 2 of these stretches. Now I look forward to doing my work, thank you!!

  • You are so All right I have a same issue with my right hand I am hairstylers I’ll be working on it Hope this helps me thank you for your information

  • Dean this is just what I was looking for having started playing golf again been watching your videos and reading your book for a while now. Yoga has really helped my lower back so far this will help even more.
    Keep up the good work!

  • Best way to prevent tennis elbow reoccurring, get acupuncture or cortisone shot, depends on the person some people respond well to cortisone if you don’t go for the acupuncture. Get a massage gun, can get one for like 50-90 bucks and use it pre/post workout honestly a life saver.

  • I lose some rest due to my lower back pain. I really feel that my hips will get out of position when I rest on my side. I never experienced this sort of scenario again when I found out about this particular back problems guidebook. I could now have enough sleep once again given that my back pain is gone. Research this guidebook on Google, the guide name is Mason Κonozback
    good luck

  • I’m a parkour/ free runner athlete.
    And I can say, without doubt, that this is the best sciatica fix stretch ever.
    I did this stretch for just 2 minutes and I already recovery from the pain.
    I’m going keep stretching everyday though just to have more mobility and flexibility.

    Thank you so much for your help!
    God bless you.

  • hey,if anyone else wants to learn about best tennis elbow therapy try Elbow Recovery Tactics ( http://elbow.recoverytactics.com/ )? Ive heard some pretty good things about it and my buddy got great success with it.

  • I missed the frequency; just mentions 3 sets of 10. I will try this and perform several times a day. My lateral elbow pain has been lingering due to weight lifting.

  • Appreciate Video! Sorry for butting in, I am interested in your thoughts. Have you heard the talk about Franaar Showy Look Formula (search on google)? It is a smashing one of a kind guide for unlocking the trick to control sciatica without the headache. Ive heard some super things about it and my mate after a lifetime of fighting got astronomical results with it.

  • There’s no link for the brace that you are demonstrating. What’s the name of it? I’ve been in so much pain since February, it’s getting worse. Fingers are numb and I have zero strength in my right arm. Good thing I’m lefty. I will be doing these exercises but can really use the brace too. Motrin doesn’t seem to help and icing actually aggravates it. Any other suggestions?

  • I’ve started playing cricket again. I’m 16. My lower back cramps up really really bad to the point that after I finish practice I’ll be slightly hunched over and walking weird. I’ll try these stretches and see if it works. And other tips though

  • Thanks Jeff very helpful. Do you (or any readers) have any exercises to help strengthen and prevent Piriformis tightness returning?

  • Here’s what works: AT FIRST, DO NOTHING BUT RICE: Rest, Ice, Compression, Elevation. I kept a tight compression wrap on my forearm for a month or two, 16-18 hours a day, at first, icing it too. Stopped going to the gym for 3 months. THEN, when you’re out of pain, this might be a good exercise; it’s not what my PT showed me, but it might be fine. RICE first; let the body heal. Then rehab.

  • Purchase a printable worksheet with the Tennis Elbow Treatments in this video here: https://www.askdoctorjo.com/buy-tennis-elbow-treatments-worksheet
    Elbow brace in this video: https://amzn.to/2RbdCbG and the Armbar: https://amzn.to/2OsEmWF (affiliate links)
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • One of my biggest fitness goals has been to sit comfortably crossed legged on the floor. Well I started with all sorts of stretches that never seemed to work mostly because of how Inflexible I was to effectively get into the stretch the right way; this comes with time and consistency (wasn’t that obvious for me). So I stumbled across a video of someone using a lacrosse ball to loosen up the the pirifirmis muscle. I thought to myself that must be one of the muscles that externally rotates my my hips and a major player in being able to achieve my goal of sitting down on the floor like a normal human being. Well I would do these lacrosse ball release exercises and then head out to go surf. I would catch a wave and whatever leg I had the most pressure on would be flooded with an overwhelming sensation of pain; this pain was debilitating it spread through my hips and my quads and It would ruin my surf session. After watching this video I realize I was causing so much harm to myself by grinding away on that nerve. I will leave that ball alone and work on release drills, stretching and yoga. Thank you for the videos Jeff.

  • Thank you immensely! I have a L5-S1herniated disc and pirifomis for 2+ years physio and sports therapists advice only irritated the already inflamed areas. I did this then decompressed and put hands on pelvis pushed forward and squeezed glutes to reset disc (from your other video) also working on strengthening hip muscles and got more relief in 2days than 2 years off local “professional” advice. Life subscriber!!

  • Kudos for the video content! Forgive me for chiming in, I would love your opinion. Have you ever tried Parlandealey Flexible Elbow Process (search on google)? It is a smashing one off guide for learning how to cure tennis elbow minus the headache. Ive heard some incredible things about it and my m8 after a lifetime of fighting got amazing success with it.

  • Thanks for your helpful video! I subscribed so I can watch more. I like to do a Group Power by Mossa workout which is lifting lighter weights with lots of reps set to music for all major muscle groups. that has aggravated my tennis elbow so I have not done the workout class for a long time. I’d like to start again but I don’t know which exercises to avoid or modify. There are usually lots of dead lifts, upright rows, triceps pushbacks/dips, pushups, overhead lifts, biceps curls. Any advice would be greatly appreciated! Thanks again.

  • Yeah, I did exactly the “don’t do this”, used the ball and crossed my leg. My leg’s been partially numb for several days now. What an idiot. Time to take the slow careful road now. Hopefully this stretch will start to improve things.

  • Hi Doc,i love your video m follow some exercise,during pandemic i feel pain on both arms worse during night time i use cream n follow your stretching,i just purchase brace elbow do u think i can use it at night? i do your knees video too,love all of it

  • Damn i’ve been foam rolling this and my low back too for a long period of time before i watched jeff’s videos.Please make a video of what is the best foam rolling routine because a lot of bs videos exist out there on the internet. I am an athlete and i think that when done right it can benefit you tremendously.

  • my both hands elbow broke in my childhood,, now I’m 26 and my both hands are never in a perfect motion,,, and this bad motion made weak my neck, spinal cord, waist,n nees too,, I always do try to keep my spinal cord straight to get good breathe in my lungs but it’s so painful n forceful so breathing inhale n exhale goes from stomach _ such a very bad posture of my body _i am very depressed _ is there any help from your side please,, I will be liking every video of yours n keep sharing too,, so helplessness I’m_ at least do little mention here that if there is any help!

  • My auntie is battling alower back pain, usually at the start of the morning. I provided this particular low back pain guide, to her and she observed the main distinction the next early morning. She is very pleased with the guideline.. Research this guidebook on Google, the tip name is Mason Κonozback
    good luck

  • Thanks for the info Doc. I will try these exercises. I hope they help. The minute I lay down at night to sleep my arms go numb!!

  • Dr Jo: I just ordered the strap and the exercise bar. I was wondering if you recommend using any tools like a lacrosse ball or other tools to massage the area and break up adhesions?

  • These are all great! I was wondering if you think wearing those pil-lo splints / braces while asleep would be beneficial. Basically immobilizinng your arm and forcing it to stay straighter? I know they use them for cubital tunnel syndrome so wondering if they are used for tennis elbow as well. Cause man I have it bad! Thanks! ��

  • Is it normal to have tennis elbow pain when trying to fully straighten the arm? I get extreme stiffness at about 20degree angle before full extension.

  • I have experience pain in elbow with clicking sound when i fully open my elbow, more close to what you identified as tennis elbow. that started after i was stretching { siting on the floor with both of my arms behind me with elbow locked and shoulders in fully external rotation }
    so it s kinda in the same spot of tennis elbow but more to the inside of the elbow and not to the outside. what could that be? what exercise do you recommend?

  • I have a weird feeling from my elbow towards the wrist, like something moving or maybe a nerve pincing? not sure how to describe it but it sounds like tennis elbow. It’s not painful but I notice it in almost all positions where my body weight is on my arms. At first it was just with push ups but now even with proper technique and in all other excercises putting weight in my arms or even my elbows, like pike holds, planks and elbow planks. Would these excercises help? Should I stop doing excercises that trigger that for now? So many questions… Thank you!!

  • How many times should we practice these exercises in a day??
    And if we workout, should i do these stretches before or after the workout??

  • Hi Doc thanks for the video and instructions…seems to be straight to the point..! BUT my problem is a golf-elbow instead. I could try to switch inside/outside and so forth…but would you have a similar video on training exercises addressing a golf-elbow instead…? / Best wishes Hans Wichmann (Denmark)

  • Just came back to say thank you! I had both tennis and golfer’s elbows. After the first session almost all the pain went away. I was struggling in the gym before this and had to lower my poundages. Thanks again! You are a genius!

  • Hi Dr Jo I find these exercises really help thank you. My question is I have elbow pain and shoulder pain (in the same arm) from two different injuries what should I do?

  • Doc Jo, thanks for keeping it simple and totally easy to understand. I don’t really know what caused my Tennis Elbow in the first place but it’s great to know that with a little work I may be back to normal. However, it could have been my turn talks…:)

  • I recently injured my elbow weightlifting. I was shocked to see how immediate the relief was when I put my elbow band BELOW the elbow joint and noticed the relief from the muscle. Amazing.

  • First and foremost, if the muscles of the hamstrings are tight, coulc.it/painfix they are more susceptible to tearing. No matter if you’re an elite athlete, stay-at-home-mom or average Joe, a muscle tear in the back of your legs can take months to heal and recover from making life very challenging.

  • Man Ive been having this pain when squatting low and finally found a sore spot right where the piriformis is. Rolled it with the ball now its more sore!! gonna give this stretches a try, thank you!


  • Last summer I was diagnosed with Tennis Elbow. (Ironic because I play tennis since I was a kid and never had any elbow issues EVER, but this was during basketball where I pretty much tried to block someone by swatting with my right arm (from right to left motion) and hit his head with my bicep. After about 2 months of 2/week PT treatment I was well on my way to fully recovering. Then I went on a string of trips (air travel) that basically flared up my elbow. 2 months of more PT, I felt I wasn’t improving as much and wasn’t feeling any improvements after any given session. Grant it I was reduced down to 1/week but was actively trying to supplement with at home stretches/exercises. Now 3 months later, I’m at a loss. Can’t go to PT because of the current situation and my elbow almost feels like it’s worse than it was when I initially injured it, no matter what I do. And I’m trying to be very cautious of limiting my activity for the past 10 months!I will try these exercises and see!

  • My elbow pains whenever i bend my hand or open it…….the pain is just increasing……Please tell me should i rest or do aeerobics……and should i rub my elbow with ice, Please help, Also thanks For making this video.

  • What the hell?! It works hahahahaha
    I know he’s amazing but wow. Mind blowing.
    I’ve been doing a lot of stretching so I can do the split and pancake. But maybe I did something wrong, my left leg and left hip is malfunctioning not very comfortable. Tried this, and while doing it, I honestly don’t think it’s gonna work because I dont feel anything. But once I got up and walk, the pain is drastically lessened

  • Appreciate Video! Sorry for chiming in, I would appreciate your opinion. Have you considered Parlandealey Flexible Elbow Process (Sure I saw it on Google)? It is an awesome one off product for learning how to cure tennis elbow without the headache. Ive heard some pretty good things about it and my cooworker finally got excellent results with it.

  • I’m 17 years old and I play volleyball almost every day and I had always lower back problems until i discovered you, and you don’t know how much you helped me❣️

  • I am here cause I got pain on both elbows (outer side) very strange! do no what could be the cause of that. My both thumbs are also affected. thanks for the great video

  • …..

    Elbow pain is almost same as knee pain. Your joints shouldn’t have problems. If you had flat feet, It could affect your knee, hip and whole body. Like that, If you flexed wrist too much, you would have elbow problems later.

    And If you had poor posture and did movements such as crossfit, powerlifting, etc, It should be expected that you spend money to heal pain on your elbow, and knee. There is no one fix. There are a lot of variables. However, you should fix poor posture causing pain and problems on your body.

    Shoulder and hip mobility drill should be useful to make your posture better. And, If you had flat feet, practicing arch should be done.

  • Thank you so much doc Ive had an elbow tendonitis for some time now and following your instructions really helped here. Do you have any advice on popping elbows too?

  • Almost a year ago i was helping my aunt move, after the move(same day) i had a weird pain in my elbow. I finally went to the dr and she said i had a bone traction spur (very small) that was possibly aggravating my tennis elbow. Some day’s i don’t notice any pain but other day’s it flares up. if i use a handgrip at any time there is some degree of little pain/discomfort if i turn my arm inward. Other day’s im lifting hundred pound box’s and im fine. The pain is nothing like it was at first but it’s still there and i tend to lose strength if my arm is at a weird angle at time’s. Il be honest i didn’t ice it like i should of and they prescribed me a high anti-flammatory that i did not take because the pharmacist warned me how it could damage organ’s(i did rest it). Do you think these exercise’s will help me?Thank’s and great video!

  • Thank you Dr Jo! I raked leaves and bagged them for several hours about 6 or 7 weeks ago. I couldn’t figure out what was going on. I’ve done the stretches for a few weeks now and I wake up stiff every morning. Right elbow. Thank you! Feeling better now!

  • Love the start of the video Jeff! Loved the instant pain relief even more though. Your previous video helped me with my sub scap problem and my bad chest training form and you’ve done it again with this one. Thank you very much for sharing your knowledge for free on this channel. A Physio would have fleeced me with repeated treatments but not this time! Thank you again!!

  • Here’s something that’ll probably help everyone much more than this video did. Just YouTube Athlean X and check out his channel. Dude has honestly helped me with so many issues I had.

    You can also just YouTube athlean x elbow pain and you’ll see a few videos from him. I suggest watching them all because elbow pain is caused by a number of varied things and he does a great job of explaining little things you’re doing that probably caused the elbow pain you’re experiencing now.

    Honestly whenever you have something wrong with your body, just go to athlean x’s channel and search for a video and I bet you’ll find one covering your issue and I bet it’ll help you a lot.

  • That’s bullshit
    The best thing to do from my experience is to completely rest from gym/tennis/golf
    Just to recover and u need to warm up the full arms very well

  • hey,if anyone else wants to learn about best tennis elbow relief try Freds Elbow Helper (should be on google have a look )? Ive heard some super things about it and my partner got cool success with it.

  • Omg, i went to like to 9 doctors about this, no one, helped me, or suggested smth like this exercise, they all said that i should drink pills, witch i did and it got worse. Now im off the meds, thank god had a lot of brain to stop drinking them… tried this, and you know what? It freaking helps a lot. 3 months its been hurting, and now im feeling a lot better. Thanks a lot!

  • The pan extremly appear when making the exercise, I stopped body build, and now pros less than cons
    I want to forget it and Practise my life style,
    Am I right or wrong?

  • If anyone needs further assistance I would strongly reccommend looking up Steven Low tendonitis on google. He has a very through explaination of tendonitis and links tons of videos and provides information with medical studies to back it. I promise you will not be disappointed.

    Link: https://stevenlow.org/overcoming-tendonitis/

    This is his link but if you don’t trust my look simply seach him on Google.

  • [PL] Draft version of a translation to Polish for my mom:
    3:31 musisz być delikatna, rozciągaj się ostrożnie i stopniowo
    3:50 systematyczność jest kluczowa
    3:58 90 stopni zgięcia w biodrze
    4:00 pochylając się możesz poczuć rozciągające się tkanki
    4:13 jeśli pochylisz się  tak o nie uda Ci się rozciągnąć tego mięśnia, bo wpływasz na plecy, a nie na biodro.
    4:26 jeśli chcesz oddziaływać na biodro, nie możesz się garbić, musisz mieć wyciągnięty kręgosłup
    4:32 wyciągasz rękę i opierasz ją na drugiej godzinie względem kolana.
    4:46 staraj się cały czas mieć wyprostowane plecy, klatkę piersiową wyciągniętą do przodu. Powinnaś poczuć rozciąganie.
    4:55 nie pochylaj się za mocno, to ma być komfortowe, w razie potrzeby lekko się cofnij. Wytrzymaj w tej pozycji 45-60 sekund
    5:02 odpocznij i powtórz ćwiczenie. Ćwicz tak często
    5:12 z czasem będziesz mogła pochylać się dalej, wciąż zachowując proste plecy.

  • Hii this is a video that I compiled explaining the possible reasons of backpain and some exercises that YOU can benefit from. 
    Check this out: https://youtu.be/TOTweB5JzZg

  • What is a good stretch for this exact problem if your pregnant? My belly gets in the way with the stretch you suggested. Very helpful tips though!

  • Hi Dr. Jo, thank you for this vid! I have had pain in my rt elbow on the inside: any suggestions for this or just use the exercise above and turn slightly inward? Many thanks and blessings!!

  • Just how to say how much I appreciate how you performed these exercises the way that you demonstrated help me to do to pose as I haven’t done right, was the Psoas stretch and the Pigeon pose and it helped me to activate the muscles that weren’t being properly activated during those exercises so thank you very much subscribed the first time I watched your Channel Pease continue to send more exercises like this! Again thanks

  • Wow, thanks for the info! I already had the elbow brace and armbar from a different injury 10yrs ago. This video is a great refresher!

  • WOW… this was amazingly helpful! I’ve been in agony for about a week and nothing was working. But the tip to keep the lower back up and not lean was huge. Making a big difference in just 1 session of stretching! thank you!

  • Hey Dean, I just wanted to thank you for this video. I’m starting to create my work out plan for this upcoming season and I realized I need to be more flexible and this video is going to help tremendously. I’ll be using your other videos as well to stay flexible and agile. Thank you again.

  • I’ve had equal pain in both elbows for medial and lateral for over 3 yrs-I’ve tried EVERYTHING under the sun. Are there exercises I can use that doesn’t harm 1 elbow/area while working on the other? Like using a therabar….if I use for medial stretch for the left elbow, am I making my right elbow worse and vice versa?

  • This breaks my heart because I obsessively roll on my tennis balls to ease tight muscles and sciatic pain, and I suspect he’s right. The next day, I sometimes feel worse than before rolling. Will try this stretch for sciatica instead. Could you suggest some tips for upper back and neck pain (tech neck)? Using the tennis balls there a lot too, and it usually feels immediately better… until the next day, when it often feels worse.

  • Thanks so much, I’ve been suffering for years, I’m a veteran, I’ve tried everything. I’ve been having pain in shoulder, neck, and tingling in ring and small finger. Does tennis elbow cause pain to radiate like that? Thank you again for your help

  • I have been playing way too much videos games and especially the switch. The joy-cons are just to small to be played at extended periods of time. Played the other day for 10 hours straight. Left forearm hurts so bad I have to give up my hobby for a while

  • Hi should I do these same exercises if my sciatica is caused by a bulging and herniated disc as apposed to the perifimos muscle? Please assist.

  • I have constant low back pain as well as stiffness. I had been looking for several alternatives as well as tried all of them but didn`t find any great results. However, this back problems guide have been an exception. I achieved much comfort because of it. You should attempt this guide book too! Look for this guide on Google, the tip name is Mason Κonozback
    good luck

  • Well I’m glad I’ve been doing this already. I’m doing stretches to help me form a good split. I have annoying ass sciatica. Those stretches are included in routine. Accept I extend my back leg straight back. It’s an intense stretch but it feels really good. Definitely consistency is key guys. Happy stretching. I pray this stupid issue goes away for all of us ����

  • What a life saver, after pouring hundreds of dollars towards chiropractors and physios this video is the only thing that accurately targeted the pain. God Bless

  • It’s a great video. The explanation is way too fast especially for someone who is new to lumbar stretches. Would be awesome to have the exercises broken down into steps with all angles for the real beginner

  • My elbow has been hurting me for over a month due to squeezing the handle on my self propelled lawnmower.
    God I hope this helps. ��

  • I have very little cartilage in my knee and that’s quite an awkward position for me to get into without putting my knee out is there another way to stretch this that wouldn’t put as much pressure on my knee?

  • I woke up this morning and my lower back is in pain. I found your channel and I did all the exercises in this video and the pain decreased a lot. Now I’m doing a cold compress. Thank you for this video.

  • This was miracle. May God bless you man. 7 days of limping, pain killers muscle relaxants, heating pad did not help, but this stretch of 3 minutes immediately gave rest to my leg.
    Thanks MAN.

  • My backs been hurting for a few days now but after I did these stretches right now I feel so good and I even feel like my breathing improved. ��✌thanks big dog I feel great

  • Thank you Doctor Jo i think this will help me a lot.As I’m watching your video im following your instruction carefully i dont want to push it too hard.Thank you so much Doctor Jo.Be safe always

  • I got mine after 53 years of PLAYING and teaching tennis. Went to a different racquet and STRINGS and it bit me. So bad I had to go to the hospital emergency room!!! Started THERABAR REHAB TODAY!!! STAY SAFE KIDDIES

  • Doctor Jo
    I have been doing for 3 weeks your Top 7 for Tennis Elbow I just saw another of your videos which is shorter in duration and is called Top 10. Which would you recommend? Thanks Roy

  • 30 years of severe chronic pain. I’ve seen multiple consultants, physiotherapists, chiropractors quacks and truck loads of medications. Not one has explained my issues and options as you have. Your model is particularly helpful. Refreshingly informative, thank you.

  • Hey I have to teach a Yoga for Golf class tonight, I know little about Golf so was checking out YouTube videos. I liked your style the best. Oh and thanks for being easy on the eyes! ; ) PS. get ya some Claritin. lol

  • My left elbow feels like this and has done for over 6 months and it wont go away, it hurts every time i load the arm up especially if its a sharp movement

  • This video literally save my ass. I’m suffering piriformis for 3 weeks now. Constantly having the pain in the ass even though I can still squats and stretch. I took muscle relaxant, nerve painkiller and nerve vitamins. When I sat in the wrong position. The piriformis will nuked an area from the thigh all the way to the left nut, zap. Thank you very much for this video.

  • All of your videos especially with pt stretching to fix pains. I’m having runners compartmental syndrome and I’m hoping peroneal flossing will help. Do you have any thoughts on this?

  • If you sit all day this stretch will help you so much everybody should be doing this. I do this stretch 10 times with a 1minute timmer this helps alot

  • I legit did this for about 10 minutes and I had lower back pain that would stretch all the way down my left leg to the ankle and it would take a lot of time to sit up or sit down. That pain is basically gone. Thank you so much for this

  • from my experience of years of weight lifting and power lifting boxing and karate has caused me a list of muscular cartledge and tendon problems, I’m 38 years old and feel like shit. spent my life from the age of 12 training to better myself and all i have achieved is a very ache and painful body. sometimes i think to myself would i be ok if I’d just been a couch potato drank heavily every night and shove loads of crappy drugs up my nose like most folk do these days? i was diagnosed with myocardial bridging of the heart recently, tennis elbow in both arms, tendonitis in my wrist damaged clavicle tendons/ possibly cracked cartilage…cartledge damage to my left knee muscle spasms in my mid back and sciatica which drifts from right to left of my ass cheeks and down the back of my legs. spent years trying to improve myself and all I’ve done is speed up the aging process. i look at all these gym obsessed guys now and really pitty them in the future man. was cool at the time though and i did look and feel amazing, but if you drink loads and have fun then you get a hangover the next day, if you take drugs you feel great but the next day you come down.
    what we do today we pay for tomorrow……no shit guys…..

  • from my own experience, I strongly recommend small dose of Amitriptyline, maybe 25 or 50mg per day. It’s the best for Sciatica. AND very cheap.

  • Hello. I have back tightness. I have trouble tying my shoes. It feels like my arms are to short. I am not sure what muscle(s) I need to stretch or what stretchs will help me. What do you recommend I do to decrease the tightness?