Lateral Elbow Pain Sitting Ball Catches
Start by sitting on a balance ball. Hold a lacrosse ball in your hand with your elbow up and forearm parallel to the ground. Keep your shoulder down. Remember to engage your core stability muscles of your lower back to keep your posture in neutral.
Open your palm releasing the ball and quickly rotate the forearm backwards and then quickly rotate it back to catch the ball with your hand. It’s important to only pivot through the elbow and not the entire arm and shoulder.
Repeat this for 30 seconds doing 3 sets for each side daily.
This is a great exercise to strengthen and functional rehab your lateral elbow pain overuse injuries. If you have any pain or difficulty doing this exercise, consult your local physiotherapist before continuing.