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Elbow · Self-massage

Deep Transverse Self-Massage of the Epicondyles

Deep transverse self-massage of the epicondyles, 2 minutes, controlled self-massage

Illustration of the Deep Transverse Self-Massage of the Epicondyles exercise

Listen to the instructions

How to do the exercise

Duration: 2 minutes

Description: Sit comfortably and place the opposite hand on the outer part of your elbow. Using your thumb or fingers, perform a deep transverse massage by gently pressing on the epicondylar muscles, moving from one side of the elbow to the other.

Tips: Maintain firm but comfortable pressure, avoiding sharp pain. Perform the movement slowly and in a controlled manner to effectively target the muscle tissues.

Progression: Gradually increase the pressure or duration of the massage according to your tolerance and your therapist's recommendations.

At a glance

Goal
Self-massage
Level
Beginner
Equipment
None
Starting position
Seated, arm relaxed on a stable surface
Clinical goal
Relax the epicondylar muscles and reduce tension in the elbow area
Also known as
elbow massage, epicondylar self-massage, transverse massage elbow

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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Similar exercises — Elbow

Elbow self-massage with ballElbow self-massage with ball, 2 minutes, moderate pressure on tension points Self-massage of the lateral epicondyleSelf-massage of the lateral epicondyle, 2 minutes per elbow, slow and controlled movements Self-massage of the lateral epicondyles with a ballSelf-massage of the lateral epicondyles with a ball, 2 minutes per arm

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.