GOLFER'S & TENNIS ELBOW RELIEF
RECOVERY ROADMAP
The AromaStrech™ Method
Restore Mobility • Reduce Irritation • Build Stronger, More Resilient Arms
Elbow discomfort can be frustrating because it often impacts the activities you enjoy most—golf, tennis, lifting, working at a computer, gardening, or even simple daily tasks like gripping and carrying.
While the pain is felt at the elbow, the true source is often connected to the entire movement chain, including the wrist, forearm, shoulder, and nervous system. Repetitive motions, poor mechanics, and insufficient recovery can create irritation in the tendons and surrounding tissues that support elbow movement.
The goal is not just to calm discomfort—it’s to restore healthy movement, improve strength and coordination, and help your body handle daily demands with greater confidence.
What’s Really Causing Your Elbow Pain?Elbow discomfort is often caused by a combination of tissue stress, movement patterns, and nervous system responses—not just a problem at the elbow itself.
🎾 Repetitive Overuse & Tendon Irritation
Both golfer’s elbow (medial elbow pain) and tennis elbow (lateral elbow pain) commonly occur when the tendons connecting the forearm muscles to the elbow become overloaded.
Common triggers include:
- Repetitive gripping
- Swinging a racket or golf club
- Lifting with poor wrist position
- Excessive typing or mouse use
- Repeating the same movement without enough recovery
💪 Poor Wrist & Forearm Mechanics
Your elbow depends on the wrist and forearm to properly distribute force. Limited wrist mobility or excessive tension through the forearm can place additional stress on the elbow tendons.
🦴 Shoulder & Upper Body Compensation
The elbow does not work alone. Limited shoulder mobility, poor posture, or reduced upper-body stability can cause the arm to compensate by overworking the forearm and elbow.
🧠Nervous System Sensitivity
When the nervous system senses irritation or repeated stress, it may increase muscle tension and protective guarding. Helping your brain feel safe and confident with movement is an important part of long-term recovery.
YOUR DAILY RESET
(Mobility Work)
The goal of your daily reset is to restore comfortable movement through the wrist, forearm, elbow, and shoulder while reducing unnecessary tension.
Consistency matters more than intensity. Gentle, controlled movement helps your body rebuild better patterns.
1. WRIST FLEXOR STRETCH (20-30 seconds per side)
How to do it:
- Extend one arm straight in front of you with your palm facing upward.
- Use your opposite hand to gently pull your fingers downward.
- Feel a stretch through the inside of your forearm.
- Keep your shoulder relaxed.
Avoid forcing the stretch. Tendons respond best to gentle, consistent input.
Why it helps:
Helps reduce tension through the muscles on the inside of the forearm that attach near the elbow.
2. WRIST EXTENSOR STRETCH (20-30 seconds per side)
How to do it:
- Extend one arm with your palm facing downward.
- Gently bend your wrist so your fingers point toward the floor.
- Use your opposite hand to add light pressure.
- Relax your shoulder and breathe.
Why it helps:
Supports the muscles commonly involved with tennis elbow discomfort.
3. FOREARM ROTATION RESET (10 reps each direction)
How to do it:
- Keep your elbow bent at your side.
- Slowly rotate your palm up toward the ceiling.
- Rotate back so your palm faces down.
- Move smoothly without forcing range.
Why it helps:
Improves mobility through the forearm, helping your wrist and elbow work together more efficiently.
4. SHOULDER BLADE RESET (10 reps)
How to do it:
- Sit or stand tall.
- Gently pull your shoulder blades down and back.
- Hold for 3–5 seconds.
- Relax completely.
Remember: A stronger foundation above the elbow helps create better movement below it.
Why it helps:
Improves upper-body positioning to reduce unnecessary workload through the elbow and forearm.
TRAIN YOUR NERVOUS SYSTEM
(Your Secret Weapon)
Your brain controls how your body senses, organizes, and responds to movement. When an area becomes irritated or overused, your nervous system may create extra tension and protective patterns to keep you safe.
Training your nervous system helps improve the communication between your brain, eyes, muscles, and joints—allowing your arm to move with better coordination, control, and confidence.
VISUAL TRACKING RESET (30-60 seconds)
How to do it:
- Hold your thumb or small target out in front of you.
- Keep your head still.
- Slowly move your thumb side to side.
- Follow it with your eyes only.
- Keep your shoulders relaxed and breathe naturally.
Progression:
- Move target faster
- Perform while standing feet close together
Why it works:
Improves coordination between your eyes, brain, and muscles while encouraging smoother movement patterns throughout the arm.
HAND-TO-EYE COORDINATION RESET
How to do it:
- Hold a small ball, soft object, or rolled-up towel.
- Slowly move it from hand to hand.
- Focus your eyes on the object as it moves.
- Keep your shoulders relaxed and your movements controlled.
Start slowly. The goal is quality movement—not speed.
Why it works:
Improves communication between your visual system and your arm, helping your brain better organize gripping, reaching, and precision movements.
ACCELERATE YOUR RESUTLS
(In-Gym Recovery Tools)
Your elbow recovery depends on reducing tissue irritation, improving circulation, and restoring healthy movement patterns throughout the arm. The right recovery tools can help calm overworked tissues, support recovery, and prepare your body for better mobility and strength.
To enhance your progress, incorporate these at Fitness Premier:
- Massage Guns → Targeted percussion therapy can help reduce tension through the forearm muscles that attach around the elbow, supporting improved mobility and comfort. Focus on forearms (inside and top), biceps and triceps. Avoid applying direct pressure over the elbow joint or irritated tendon attachment points.
- Hydro Massage Chairs → Warm water pressure helps encourage relaxation, improve circulation, and reduce overall muscle tension throughout the upper body. This can help create a better environment for mobility work and recovery.
- Steam Showers → Heat and steam can help relax tight tissues, support circulation, and improve how your muscles respond before stretching or mobility work. Try pairing steam with gentle wrist and forearm mobility afterward while tissues are warm.
- Compression Massage Chairs → Compression and massage support relaxation and recovery by helping calm the nervous system and reduce built-up tension that can contribute to overuse patterns.
💡 Recovery Tip: The best results come from combining these tools with your daily mobility reset. Use recovery technology to help your body feel ready to move—not as a replacement for movement and strengthening.
NATURAL SUPPORT
(Optional, But Powerful)
Your body’s ability to recover depends on more than just movement. Supporting inflammation balance, tissue health, nervous system regulation, and overall wellness creates a stronger foundation for healing.
PAIN & INFLAMMATION SUPPORTRepetitive gripping, lifting, and overuse can contribute to irritation and discomfort in the tendons and muscles surrounding the elbow joint—especially where the forearm muscles attach.
Recommended support:
- Deep Blue Stick + Copaiba
Apply directly to elbow, top of forearm and lower bicep muscles for a cooling, soothing effect. - Deep Blue Polyphenol Complex (combines polyphenol extracts of frankincense, turmeric, apple, ginger, pomegranate, and grapeseed)
Take 1-2 capsules (like you would an OTC anti-inflammatory) for internal support. - Frankincense Oil or Boswellic Acid Complex
Use the oil topically, directly on knee and 1 drop under tongue daily and/or take 1 capsule daily for anti-inflammatory support with antioxidant and healthy cellular function and repair. - Copaiba Oil or Softgels
Using the oil topically or taking the softgel (3 drops of oil) internally is just a matter of preference/convenience. If using topically I highly recommend layering with the Deep Blue Stick. You can also take 1-2 capsules - it aids healthy immune and inflammatory responses when taken internally. Both supports healthy inflammation response and comfort. - Turmeric Dual Chamber Capsules
Take 1-2 capsules daily to manage long-term inflammation. The turmerones and curcuminoids in this capsule maximize the effectiveness and benefits - a natural one-two punch in the fight against free radicals and promotion of a healthy inflammatory response.
JOINT & TISSUE SUPPORT
The elbow relies on healthy connective tissue and coordinated movement between the wrist, forearm, shoulder, and upper arm. Supporting tissue health helps maintain mobility, strength, and resilience.
Recommended support:
In addition to Deep Blue Polyphenol Complex and Boswellic Acid Complex (mentioned above)
NERVOUS SYSTEM SUPPORT
Chronic discomfort can increase protective tension and make movement feel more restricted. Supporting your nervous system can help your body feel safer and more relaxed during movement.
Recommended support:
- Balance Grounding Blend
Apply to bottoms of feet to start your day off and/or diffuse throughout the day as needed.
- Box Breathing
Inhale through the nose for 4 seconds, Hold for 4 seconds, Exhale for 4 seconds, Hold for 4 seconds - repeat 2-3 minutes. This signals safety to your nervous system, quickly lowering your heart rate and decreasing cortisol levels which can reduce tension in your low back almost immediately.
- Deeper Support Options (In-Gym)
Tools like the Mental Wellness Pod and BioCharger can support nervous system regulation, circulation, and overall recovery—helping reduce forearm tension, improve movement confidence, and support more comfortable, efficient arm function.
FOUNDATIONAL WELLNESS
Recovery happens best when your body has the resources it needs. Sleep, hydration, digestion, and daily nutrition all influence how well your tissues adapt and recover.
DAILY SUPPORT:
- VMG+ Whole Food Nutrient Complex
Mix 1 sachet per day in 4-6oz of cold water (or liquid of choice) to help fill the gap between diet and recommendations in order to help meet nutritional goals. Supports bodily system health, including the cardiovascular and circulatory, digestive, endocrine, immune (healthy inflammatory response), nervous, musculoskeletal, reproductive, respiratory, and urinary systems. - EO Mega+ Essential Oil Omega Complex
Take 3 softgels per day with food (or pop and mix in with VMG+) - provides 2,000mg of fish oil, containing 900mg of essential omega-3 fatty acids, including 800mg of omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are known for maintaining overall health and vitality; they play a vital role in heart health; cell growth; brain development; skin, eye, and metabolic health; muscle activity; immune function; and joint health. - PB Restore ProBiome Complex
Take 1 capsule daily with water before a meal - a unique formulation of 30 pre-, pro-, and postbiotics and bacteriophages that help restore microbial diversity and balance for optimal microbiome health and overall wellness. - PB Assist+ ProBiome Gut Complex
Take one delicious sachet (like a pixie stick) per day - delivers seven billion AFUs (live cells) in 13 active probiotic cultures, as well as soluble prebiotic FOS to encourage friendly bacterial growth, providing important microbiome support.
STRESS + SLEEP SUPPORT:
- Serenity Sleep System
First, add the Serenity Restful Oil Blend to a diffuser so you can inhale the sweet aromatic lullaby as you prepare for bed. Then take a Serenity Softgel so L-Theanine can encourage relaxation and tart cherry can support your body’s melatonin production. Finally, just before you snuggle under the covers, rub the Serenity Stick + Valerian onto your feet and pulse points and enjoy its calming aroma as you close your eyes and drift into a wonderful sleep. - Adaptiv® System
Use this 3-part system as needed to reduce feelings of stress, restore mental and physical resiliency and when adapting to stressful situations or acclimating to new surroundings. Take 1 Calming Blend capsule daily to combat stress, tension, and occasional anxiousness. Diffuse the essential oil blend in your office or common area in your home to reduce fatigue and restlessness, and soothe an indecisive or irritable demeanor. Pop the Adaptiv Touch in your bag and take it with you on-the-go for dealing with life's most stressful moments no matter where you are - simply roll on pusle points (wrists, over heart, etc.).
DAILY MOVEMENT:
- Movement is medicine. The goal is not to stop using your arm—it is to help your arm move better. Small adjustments throughout your day can reduce repetitive stress and support healthier movement patterns.
Try:
- Taking movement breaks during computer work
- Alternating gripping tasks when possible
- Avoiding prolonged gripping with excessive force
- Gently opening and closing your hands throughout the day
- Maintaining good shoulder posture during activities
HYDRATION & TISSUE HEALTH
Approximately 75% of the globe is dehydrated, so proper hydration cannot be talked about enough! It's not about drinking more water; it's about your body being able to absorb and use the water you drink. Hydration supports joint lubrication, fascia health, and muscle elasticity—key components for maintaining shoulder mobility and reducing stiffness.
DAILY HYDRATION GOAL:
Aim for at least half your body weight in ounces of water daily—and more if you’re active or experiencing discomfort. (Example: 140lbs = 70oz)
ELECTROLYTE SUPPORT:
- Recharge Electrolyte Mix → A balanced blend of electrolytes—including potassium, sodium, and magnesium— that’s perfect for everyone, not just high-performance athletes. It also includes baobab extract and deep-ocean minerals like molybdenum, magnesium, vanadium from the Kuroshio Current in the Pacific Ocean, helping water work more cooperatively with your cells so you don’t have to work hard to stay hydrated. You can get Recharge in Lemon-Lime or Wild Strawberry (I like both, but a combo of both is my fav).
Use as needed to support proper absorption. Shake a sachet to activate. Pour the electrolyte concentrate into 16 ounces of cold water, stir or shake, and enjoy.
FASCIA & TISSUE SUPPORT AT HOME:
The muscles and connective tissue of the forearm, upper arm, and shoulder work together to control elbow movement. When these tissues become tight or overloaded, they can increase stress around the elbow.
- Gentle fascia blasting can help improve tissue mobility and reduce areas of restriction. Focus on inside, top and outside of forearm, biceps and triceps + around shoulder blade and upper back muscles.
*Please ask if you're unsure how to do at-home fascia release. Or for deeper support, try a signature AromaStretch-n-Blast session—a hands-on approach combining assisted stretching, fascia work, and targeted techniques to help improve knee stability and reduce discomfort.
NOT SURE WHERE TO START?
There are a lot of tools, products, and approaches that can support your recovery and overall wellness. Even when simplified, it can still feel overwhelming to know what your body actually needs.
You don’t have to figure it out alone.
I offer complimentary 1:1 support to help you identify what will be most effective for your body, your lifestyle, and your goals—without pressure to do everything at once.
While this page focuses on supporting your movement and recovery, many of these same principles also impact other areas of your health—like energy, weight management, and overall wellness. If you’re looking for support beyond what’s listed here, I’m happy to guide you in a way that feels aligned and sustainable.
You can also start with the
Lifestyle Assessment, designed to help you pause, reflect, and take an honest look at your current habits—without judgment or overwhelm.
?? Text or call me anytime: (720) 276-0270
I’m here to meet you where you’re at—physically, emotionally, and financially—because taking care of your health should feel supportive, not stressful.
ADVANCED RECOVERY ADD-ONS
(Optional)
Want to take your elbow recovery to the next level? These simple add-ons help improve nervous system communication, support circulation, and enhance your body’s ability to adapt to repetitive demands.
Choose one or two to layer into your routine—small, consistent actions create lasting changes.
ACUPRESSURE SUPPORT
Target key points around the forearm, elbow, and upper body to support relaxation, mobility, and comfortable movement.
How to use:
Apply firm, comfortable pressure for 30–60 seconds while breathing slowly. Avoid pressing directly into irritated tendon areas.
Recommended Points:
→ Located on the outside of the forearm, below the elbow crease
→ Traditionally used to support forearm tension, arm discomfort, and mobility
→ Located at the outside crease of the elbow when the arm is bent
→ Commonly used to support elbow discomfort and upper limb tension
💡Pro Tip: Apply your favorite essential oil (like Deep Blue® or Copaiba) around surrounding muscles before acupressure to encourage relaxation and comfort.
VISUAL RESET (Brain + Body Connection)Your eyes and hands work together constantly. Improving visual coordination can help your brain better organize reaching, gripping, and arm movement.
Simple Drill:
- Hold your thumb about 6 inches from your face.
- Focus on your thumb.
- Slowly shift your focus to an object across the room.
- Repeat back and forth.
- Continue for 30–60 seconds
💡If your arm feels smoother afterward, your visual system may be influencing your movement patterns.
LYMPHATIC + CIRCULATION BOOST
Supporting circulation can help create a healthier environment for recovery.
Options to Try:
- Dry Brushing
→ Use light strokes from the hand toward the shoulder before showering to support circulation. - Vibration Plate (if available)
→ 10-15 minutes with relaxed shoulders and gentle posture awareness. - Gentle Movement
→ Walking and light arm movement help support circulation and tissue health.
💡Healthy tissues need movement, circulation, and consistent care.
When Will You See Results?Everyone responds differently, but consistent daily support creates the best opportunity for improvement.
With consistent effort, many clients notice:
- Reduced muscle tension and less stiffness during daily activities within the first few sessions
- Improved mobility
- Better grip tolerance
- Restored mobility and improved strength and coordination
Move better. Feel better. Recover smarter.
This is the AromaStretch™ Method—and your elbows will thank you.