1. Resisted External Rotation
- Pain on the outside, bony part of the elbow. It may occur suddenly but is more likely to gradually worsen over time. The area may also be tender to the touch.
- Pain worsens when squeezing an object with the affected arm or when turning the wrist abruptly (such as when opening a jar).
- A weakened grip of the hand on the affected arm..
Holding a resistance band, stand with both elbows bent to 90 degrees tucked in close to your sides. Make sure shoulder blades are down and back. Slowly and with control, open hands out to the side without moving upper arms away from your body, like a door opening and closing. Slowly return hands to starting position. Make sure you feel resistance throughout the movement and stay in control of the motion. Repeat 3 sets of 10 daily.