Isometric elbow flexion

1. Sitting down with elbow tucked into your body, arm supported (by table) with hand hanging off the edge.

 2. Hold a 2-3kg weight near the edge your hand (or a hammer – as pictured), with your palm facing upwards (as pictured)

 3. DO NOT allow your hand to lower down, or lift up

 4. You should feel the painful site ‘working’, but not painful (no more than 4/10 pain score)