A progressive 4-week program to rebuild strength, endurance and confidence in your elbow and forearm
If you have already started working on your epicondylitis or tennis elbow and want to progress to a more complete rehabilitation phase, this program will guide you through 4 weeks of progressive exercise.
This is not simply a collection of exercises.
We will work on strength, mobility, endurance, proprioception and functional movements, progressively modifying technique and difficulty to prepare your elbow and entire upper limb for everyday activities, work and sport.
🎯 How does it work?
The program is divided into 4 progressive weeks.
We will begin by developing the foundations of movement and load tolerance. Week by week, we will introduce new techniques and challenges:
- ✅ Progressive adaptation to load
- ✅ Forearm muscle strengthening
- ✅ Pronation and supination
- ✅ Grip strength and endurance
- ✅ Isometric holds and different movement speeds
- ✅ Proprioception and stability
- ✅ Integration of the wrist, elbow and shoulder
- ✅ Functional everyday movements
The exercises do not completely change every week: they evolve with you.
This allows you to consolidate what you have learned before progressing to more complex movements and loads.
📱 Everything explained step by step
Throughout the program, you will find:
📸 Photographs to help you understand each position
🎥 Demonstration videos to guide each movement
▶️ Clear instructions on execution, repetitions and recovery
🧠 Simple explanations of the techniques used
💡 The reason behind each exercise and progression
Because the difference is not only which exercise you perform, but also how you perform it.
👋 Who created this program?
I’m Antonio Dimasi, Physiotherapist and Exercise Scientist.
I created PhysioCareHub to provide clear, progressive and easy-to-follow programs, using my experience in physiotherapy and therapeutic exercise to help you understand not only what to do, but also how and why to do it.
This program follows the same philosophy: guiding you step by step and helping you work on your epicondylitis or tennis elbow progressively and with greater awareness.
🚀 Ready to continue?
If you have completed the first phase and want to continue improving the strength, endurance, mobility and function of your elbow and forearm, you can continue with the complete 4-week program.
Advanced Epicondylitis Program – Tennis Elbow
4 weeks · Photographs · Videos · Step-by-step progression
€15.90
This program is intended for educational and therapeutic exercise purposes and does not replace an individual medical or physiotherapy assessment, diagnosis or treatment.