Elbow · Self-massage

Elbow self-massage with ball

Elbow self-massage with ball, 2 minutes, moderate pressure on tension points

Listen to the instructions

How to do the exercise

Duration: 2 minutes

Description: Place a small firm ball under your elbow, then apply moderate pressure while slowly moving the elbow over the ball to massage tension points. Perform this movement in a controlled manner, covering the entire painful or tense area.

Tips: Breathe deeply and avoid pressing too hard to prevent excessive pain. Focus on areas where you feel the most tension.

Progression: Gradually increase the duration up to 3 minutes or use a slightly firmer ball as the pressure becomes comfortable.

At a glance

Goal: Self-massage
Level: Beginner
Equipment: ball
Starting position: Seated or standing, arm relaxed
Clinical goal: Relax muscles and reduce tension around the elbow
Also known as: elbow massage with ball, self-massage elbow, elbow tension point massage

Precautions

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

acute elbow pain
severe inflammation
recent fracture

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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.