The Tyler Twist is an excellent exercise for rehabilitation of Tennis Elbow (lateral epicondylitis or lateral epicondylosis). Tennis elbow occurs typically as an overuse injury with inflammation of the forearm extensor tendons from actions such as playing tennis.
However, it can be caused by all sorts of activities, like swinging a hammer, gardening, or any repetitive motion. This video goes over a cause of tendonitis pain and a simple exercise, called the Tyler Twist, to help the muscles strengthen eccentrically to help them heal and then avoid future injury.
As a sports medicine professional, I see a lot of tennis elbow cases. We use chiropractic adjustments, myofascial release with tools like Graston, and kinesiotape. To get lasting relief and make the elbow “bullet-proof” the Tyler Twist is such an important exercise.
There can be many causes of elbow pain, including arthritis, bursitis, and tendinitis. This exercise is geared specifically for elbow tendintis, like tennis elbow. There is a Reverse Tyler Twist exercise for golfers elbow. These exercises can also help with wrist pain as they increase muscle strength and control across the wrist.
With my patients I usually recommend these tennis elbow exercises at 3 sets of 8-12 reps daily is sufficient to bring good eccentric strength gains. It should not be painful to do the exercise.
Dr. Brant Pedersen, a Los Gatos, CA Sports Chiropractor, at Positive Motion Chiropractic explains the cause of tennis elbow pain and why eccentric strengthening exercises for the forearm muscles can help end your elbow pain. Most sports injuries come from poor control of eccentric muscle contraction and that leads to increased load on tendons causing the pain of tennis elbow.
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About Dr. Brant Pedersen:
Dr. Brant is a sports chiropractor who founded Positive Motion Chiropractic in northern California (Los Gatos). He specializes in finding rapid and lasting solutions to muscle and joint pain issues. He received his first chiropractic adjustment when competing as a professional windsurfer and it opened his eyes to how quickly the body can heal when given targeted conservative care. Dr. Pedersen graduated valedictorian of his class from Palmer College of Chiropractic West in San Jose, CA, maintains an adjunct faculty position at his alma mater, gives back through humanitarian chiropractic care, and loves everyday in practice. He enjoys sharing tips and tricks for how to stay active and pain-free and employs them daily to stay active as an extreme sports athlete.
Connect with Dr. Brant Pedersen, DC, CCSP
DISCLAIMER: This content (the video, description, links, and comments) is created and published for informational and demonstration purposes only. It is not medical advice or a treatment plan. Consult with a licensed healthcare professional before doing anything contained in this content. In some cases exercise may be inappropriate. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to a licensed healthcare professional or to replace the advice they give you. Positive Motion Chiropractic makes no representations about the accuracy or suitability of this content. If you think you may have a medical emergency, call emergency services (911 in the USA) or go to the nearest hospital emergency department. Use of this content is at your sole risk.
19 Replies to “Tennis Elbow Exercise "Tyler Twist"”
I have been using this method, but it it painful. Should I push through the pain or stop? Thank you
I think that I bend the bar too much sometimes and at the end of the motion there’s still too much tension left in the bar which pulls on my wrist causing me pain. Is this common?
Should i do it if its painful? I would appreciate a video for GE, too. I have both in my hitting arm.
Thanks for the video. I don't think I'm doing this correctly though. I'm following all of the steps, and yet I don't feel like the muscles are being stretched, and if anything I feel like the wrist of my non-injured arm is being worked the most. Also doesn't feel like I have much bar to untwist after I extend both elbows. Thoughts on what I'm doing wrong?
Nice Video! Forgive me for chiming in, I am interested in your initial thoughts. Have you thought about – Parlandealey Flexible Elbow Process (should be on google have a look)? It is a smashing exclusive guide for learning how to cure tennis elbow minus the normal expense. Ive heard some super things about it and my best friend Jordan got amazing success with it.
Why don't you specify which arm does what?
Important. Please update description and/or video to note a guideline for how many reps and sets and frequency: daily, twice a week…
What about the inner side problem,called golf elbow ? same movements ?
Thanks for the great info.
In checking Amazon for a "Band-It" forearm brace, there seems to be a fair amount of discussion of quality differences. Apparently the term "Band-It" is sold by multiple companies (OTC, ProBand etc.). Could you provide a specific link to the one you recommend? Or perhaps there isn't much of a difference?
How many times a should you do it and how many times a day?
what if it is painful?
I think I just injured my other elbow doing this! Oooops
The video starts at @1:00.
Is this for prevention, treatment or both?
For some reason it annoys me that the guy has the blue theraband. It’s like he’s flexing on me because I can only tolerate the red. ?
Tyler twist ….The release is similar to throttling back (slowing down) a motorcycle
Would this be good for repetitive strain injury/carpal tunnel? Like from playing piano and typing too much?
Given that tennis elbow occurs from overuse of the extensor muscles, and the exercises are designed to stretch and stengthen
these muscles, wouldn't it be prudent to start gradually with the flexbar that offers the least resistance, the yellow one?
The Yellow TheraBand™ FlexBar takes 6 lb. of force to bend to a u-shape, Red 10 lb., Green 15 lb., and Blue 25 lb. Also, though
it might appear obvious, wouldn't it be a good idea to point out that you should hold the flexbar in the hand on the affected side?
I've been researching treating tennis elbow at home and discovered a great website at Freds Elbow Helper (google it if you are interested)
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