Free Exercises

Duck

1. Sit upright in a chair now find the sore spots on your elbow.
2. Place either your finger or thumb on the sore spot, now cupping your elbow in your fingers bring it toward your midline.
3. Make the Duck position with your fingers and rotate your hand around until the spot softens.
4. Hold this position for two minutes (It is important to time yourself because it is difficult otherwise to judge the correct amount of time)

Waiter/Waitress

1. Sit upright in a chair now find the sore spots on your elbow.
2. Place either your finger or thumb on the sore spot, now cupping your elbow in your fingers bring it toward your midline.
3. Make the Waiter/Waitress position with your fingers and rotate your hand around until the spot softens.
4. Hold this position for two minutes (It is important to time yourself because it is difficult otherwise to judge the correct amount of time)