Your elbow pain is not just about your elbow. It is influenced by how much you grip, how much tension you carry, how you sit, how you work, and even how much stress your body is holding throughout the day. That can feel like a lot to think about and at this point, you might be wondering, "So what am I actually supposed to do?" The good news is that relief does not always come from adding more exercises, more stretches, or more things to your already busy day. Sometimes it comes from reducing the load your elbow is carrying in the first place.
In this blog, lets discuss a simple daily reset that helps take pressure off your elbow by improving the way your body supports it.
Start With Your Posture Reset:
When your body becomes tired, it naturally looks for easier positions. Your shoulders round forward. Your chest collapses slightly. Your head drifts forward towards your screen. None of this happens because you are lazy or careless. It happens because your body is trying to conserve energy. The challenge is that these positions often increase the workload on the muscles of your shoulders, forearms, and hands. Over time, that extra load finds its way into the elbow.
Start by gently sitting back into your chair. Allow the curve of your lower back to feel supported either by adjusting the back rest if you have an ergonomic chair or with a lumbar cushion. Let your chest lift slightly without forcing it. Think about creating length through your spine rather than trying to sit rigidly straight. This small posture reset creates a more stable foundation for everything above it.
Let Your Shoulders Do Their Job:
One of the most overlooked contributors to Tennis Elbow is poor shoulder support. Your shoulder is designed to be the stable base for your arm. But when it becomes tired, rounded, or poorly positioned, the muscles further down the chain often have to work harder to compensate. That includes the forearm muscles attached to your elbow.
As part of your reset, bring your attention to your shoulders. Let them gently drop away from your ears. Allow your shoulder blades to settle softly against your ribcage. There is no need to force them backwards or squeeze them together. The goal is not perfect posture. The goal is simply reducing unnecessary tension.
Watch this video to learn A Simple 3-Step Posture Reset You Can Do in Under A Minute (That Actually Works):
Unload Your Wrists:
Now bring your attention to your hands and wrists. Many executive mums spend hours every day typing, scrolling, writing, driving, and carrying things. Without realising it, the wrists often stay slightly extended and the forearm muscles remain switched on for much of the day. This creates a constant pull through the elbow.
Take a moment to rest your forearms on your desk or armrests if possible. Allow your wrists to soften into a more neutral position. Notice whether you are gripping your mouse, phone, or pen harder than necessary. Often, simply reducing that grip pressure can make a noticeable difference over the course of a day.
Use Your Breath to Release the Tension:
This is the step most people skip. When stress builds, breathing often becomes shallow and moves higher into the chest. As this happens, the muscles around the neck, shoulders, and upper body stay more active than they need to.
That tension eventually travels down the chain.
Take a slow deep breath in through your nose and allow your ribs to expand gently. Then breathe out slowly and let your shoulders soften as you exhale. You do not need a complicated breathing technique. Just a few slower breaths can help interrupt the tension your body has been holding.
What makes this reset effective is that it addresses the entire chain rather than focusing only on the painful spot. Instead of asking the elbow to cope with all the demands placed upon it, you are improving the support coming from the rest of the body. Your posture becomes more efficient. Your shoulders provide better stability. Your wrists stop working harder than necessary. Your breathing helps reduce unnecessary muscle tension.
Individually, each change seems small. Together, they reduce the overall load your elbow experiences throughout the day. You do not need to perform this reset perfectly. Try and do what you can remember every hour. Even a few moments throughout your day can help interrupt the patterns that keep feeding tension into your arm.
If this reset felt helpful, you can have the complete system that shows you exactly how to reduce the daily load on your elbow, improve posture, strengthen the right muscles, and prevent the Tennis and Golfer's elbow pain from continually returning. Inside my Tennis & Golfer's Elbow Relief Course, I guide you through that process step by step, using practical strategies that fit into real life and busy schedules.
You can get on the waitlist of the course "Simple Solutions to Manage your Golfers Elbow" by replying to this blog in the comments. Get the course details on "Simple Solutions to Manage your Tennis Elbow" HERE.
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