Forearm mobility for pain and tendinopathy (Tennis Elbow)

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Targeting the trigger points in the muscles of your forearm is a great way to manage pain and other symptoms. You can use your hands or use a tool like a lacrosse ball to target and solve your muscle tension problems.
Setup: Grab a ball, small roller, or use your hands.
1. Apply a searching pressure to your arms. Looking for trigger points/tender points/knots. If you find one that refers pain to your elbow that is a great place to start. Otherwise choose the most sensitive spot you can work on to start. A good guide for pain during this is, that you should be able to breathe while applying pressure, if you cannot or your breath becomes choppy its a good sign you a pushing too much. It should never feel sharp or like you are going to hurt yourself.
2. On your point apply either 6/8 breathing or 4/4/8 breathing.
a. 6/8 breathing - 6 second inhales, and 8 second exhales, all through your nose and trying to bias breathing with your belly. Your neck should remain long and shoulders down. Visualize relaxation or melting as you exhale and encourage the muscle your working on to do the same. Move your forearm, hand, and wrist around while you do these sets to change the input into the system and see if there are other angles you can work.
b. 4/4/8 breathing - for a more intense experience, find your spot to work as before. Do a 4 second full inhale (keeping your shoulders down and neck long), 4 second hold your breath and squeeze the muscles in the tender/trigger point you are working, then complete a slow 8 second exhale relaxing all the muscles of your forearm, arm, and body. Move your forearm, hand, and wrist around while you do these sets to change the input into the system and see if there are other angles you can work.
3. Complete either of these breathing cycles 3-5 times per spot, feel the changes in your muscle tone as you continue to work rounds. Search around for any other spots that you may want to work, try to find 3-5 areas to work. You can repeat this 3-5 times per day depending on your symptoms. As things calm down you'll find that you can increase the time between sessions.

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