Elbow Flexion and Extension Fault Prescriptions

Setup

Lacrosse Ball — Bicep and Brachialis Smash

1. Place a lacrosse ball on a table or flat surface. Rest the front of your upper arm (biceps/brachialis) on the ball, just above the elbow crease.
2. Apply pressure by leaning into the ball. Slowly flex and extend the elbow while the ball pins the soft tissue.
3. Work up and down the biceps and brachialis, spending extra time on any tender or restricted spots.

Lacrosse Ball — Triceps Smash

1. Place a lacrosse ball on a bench or table. Rest the back of your upper arm (triceps) on the ball.
2. Apply pressure and slowly flex and extend the elbow. Roll the ball from just above the elbow to the mid-triceps.
3. For extra pressure, use your opposite hand to press the arm into the ball.

Banded Elbow Flexion/Extension Distraction

1. Anchor a band at knee height. Loop it around the elbow crease.
2. Step away to create distraction tension, then work through full flexion and extension with the band gapping the joint.

Coaching Cues

What to feel:

• Tender spots in the biceps, brachialis, and triceps that release with sustained pressure
• Improved elbow range of motion after the soft tissue work and distraction

Common mistakes:

• Placing the lacrosse ball directly on the elbow joint (olecranon) — stay on the soft tissue above and below
• Rolling too fast over the tissue — slow, deliberate movements with pauses on tight spots are most effective
• Skipping the banded distraction — the combination of soft tissue work and joint distraction is more effective than either alone

Tip

Perform the lacrosse ball work first to release soft tissue restrictions, then immediately follow with the banded distraction to address the joint capsule. Finish by testing your front rack position.