Thera-Band Academy Logo

Tyler Twist FlexBar Exercise Featured in New York Times

August 26, 2009

Thera-Band FlexBar Tyler TwistThe New York Times ran a story on the “Tyler Twist” exercise using the Thera-Band FlexBar on August 25, 2009.  A recent study found this novel FlexBar exercise led to significant improvements in tennis elbow patients compared to traditional treatment. Lead researcher Tim Tyler, PT ATC was quoted in the article saying, “We couldn’t believe how fast and well the therapy worked. We were seeing improvements in five weeks, even three. It was crazy.”

Click here to see the exercise video, download the study & protocol, and to learn more.


  1. Posted September 9, 2009 at 11:16 am | Permalink

    The flexbar helped me recover by a good 80-90% within as little time as a week. I did the exercise everyday (3 sets) along with applying ice and taking one ibuprofen tablet. Amazing! I still use it every day to keep my wrist and elbow fit.

  2. Steve Barancik
    Posted September 21, 2009 at 10:01 am | Permalink

    Should it be the red bar (10 lb.) that is always used? Or should a healthy man with good strength be using a higher resistance one?

  3. Posted September 24, 2009 at 8:48 am | Permalink

    Steve, all subjects in the study started with the red FlexBar, regardless of their strength, so you should start with red, then progress to green and blue if possible. Once you can easily complete 3 sets of 15 of the color, move to the next. Good luck!

  4. Bruce
    Posted October 2, 2009 at 9:22 am | Permalink

    I have been using the FlexBar for 3 weeks now. 3 sets of 15 every day (red). I have also completely rested my arm, and I’m continuing to do the other stretches and massages that my doctor has recommended. While I’m hoping for a major recovery, at this point, I haven’t seen that much benefit from the TylerTwist. The stretching certainly feels good when I am doing the exercise (a good hurt that reaches deep into the tendons that are injured). I also can say that I feel marginally better than I did three weeks ago. But I remain in pain. Shaking hands and gripping objects is still painful. There is no way that I could go back to playing tennis at this point without extreme pain. I am planning to take a full 4 months off from tennis, so this is only the beginning but I would just caution people in their expectations for the miraculous 3 week recovery times that have appeared in some articles and blogs out there. I will check in to this blog again in 3 weeks to report if my results are similar to the study that was reported in the NYT.

  5. Posted October 6, 2009 at 3:57 pm | Permalink

    Bruce, try moving up to the green FlexBar if you are able to complete 3 sets of 15 with red. If you are still not seeing results, you might want to see your healthcare professional to rule out any problems with your neck (disks) causing problems. Good luck.

  6. Bruce
    Posted October 9, 2009 at 12:17 pm | Permalink

    Thanks for that advice. I followed it and started using the green (3 sets of 15 reps daily) starting earlier this week. My arm is starting to feel better. This is after 4 weeks of consistently following the regimen. I have virtually no pain when the arm is not involved in activity and tolerable pain w/minor activities (shaking hands). I have not restarted tennis or any other sport. I will report in again in another couple of weeks.

  7. Bruce
    Posted October 20, 2009 at 9:56 am | Permalink

    I have now been doing the “Tyler Twist” for approximately 6 weeks for tennis elbow. 3 weeks w/red and 3 weeks with green (next level up). I have also stopped playing tennis :-( for the entire period. I have ceased weight lifting, push ups, and any other exercise that involves forearm movement. Here’s a quick summary of my progress:

    – No pain at rest
    – Minimal pain w/minor forearm involvement (lifting a backback or throwing a ball to my kids (but still need to be very careful)
    – Pain trigger activities remain: I shook someone’s hand a few days ago, and suffered a day or two of lingering “at rest” pain
    – I am fairly certain that if I started playing tennis again, the pain would return immediately, but I have committed to laying off of tennis until the end of December (4 mos full rest)

    So at rest pain relief with thera band has worked as described on these web sites. What is unclear is whether it is helpful at all in returning to activity. I am happy w/pain relief, but I also think that this would have occurred with full rest alone as well — maybe it would have taken longer w/out the exercises.

    Is there any research showing that Tyler Twist facilitates return to activity?

  8. Shanan
    Posted October 29, 2009 at 3:22 pm | Permalink

    I am starting to use the thera band bar to help cure a year and half of tennis elbow. I had physical therapy a year ago and I improved after not playing tennis for 3 months. I still have minor pain and I cannot play more than two or three times a week. I am hoping the thera band will help me become completely pain free. However, I am wondering if I have to stop playing tennis while I am doing the 3 times a day regimen with the thera band. I noticed that it is too painful to do my normal repetitions with the green bar right after I play, but the next day I am fine. Advice?

  9. Posted October 30, 2009 at 7:56 am | Permalink

    Shanan, you should stop playing tennis while using the FlexBar exercise, and only perform it once a day, not 3 time. You should also start with the red FlexBar and progress to the green when you can complete 3 sets of 15 without excessive pain. Good luck.

  10. Monet
    Posted November 24, 2009 at 10:16 pm | Permalink

    I have tendinitis in my right elbow/forearm from a combination guitar playing and “mousing” at the computer all day, and pulling a roller bag for business travel – It’s been a chronic problem for at least two years – generally treated with ibuprofen and ice. I had recent bout in late August/early September and started using the red Flexbar since mid September. When I started doing the Tyler twist I could feel the injured tendon/muscle being exercised (a sore /slightly pain in an okay way) in the right arm as compared to the left arm (I am doing exercises for both arms). By the end of October, the right arm felt just as strong and feels “as good” as the left arm when doing the twist, and it definitely feels – dare I saw “cured” ? I haven’t had any problems with pain now during the activities that used to aggravate it i.e. the guitar playing and mousing – I still pull the roller bag with my left arm just in case! This worked SO MUCH BETTER than the exercises I got in physical therapy which were different wrist curls with light weights – I didn’t actually see results with that old method. Definitely recommend this! I will keep doing this everyday so my tendinitis doesn’t come back!

  11. lucy
    Posted December 26, 2009 at 11:44 pm | Permalink

    my physician suggested i look into using this! had sx on left elbow for lat.epicondilitis in 2007. now my dominant side, right has lateral epicondilitis along with a high grade tear. my question is, will this type of exercise allow the tear to heal without having to have sx? I have constant pain and am on a computer at least 8hrs/day, i have tried splinting, resting and numerouse exercises with no relief -

  12. Posted December 28, 2009 at 9:26 am | Permalink

    If you have a “high grade tear” in the muscle, it’s not likely that this exercise will help. It sounds like you have a structural pathology that requires surgery, versus a more functional overuse pathology that would benefit from the exercise. I’m sure being on a computer 8 hours a day doesn’t help either. Good luck.

  13. MakoMick
    Posted February 5, 2010 at 1:41 pm | Permalink


    After 6 months of Tennis Elbow I have just started using the red flexbar. Approx 1 month in and results are extremely positive.

    Should I move up a bar?

    When and how can I return to activity?



  14. Posted February 5, 2010 at 4:28 pm | Permalink

    Hi Mick, that’s great news. IF the 3 sets of 15 are easy for you with red, move up to green. When you are painfree, you can start to gradually resume your activity. Good luck.

  15. Monet
    Posted February 7, 2010 at 12:27 pm | Permalink

    I’m using the green bar now and haven’t had any more problems with the tendinitis at all although I’m still careful not to over use my right arm. Any pain or aggavation is pretty much completely gone. I’m doing the 3 sets of 15 ever day or every other day. Bonus is that the higher tension bar really strenghtens your entire arm and it’s a lot easier to do push ups as well so it seems to be a good entire arm exercise too.

  16. Posted February 10, 2010 at 9:51 am | Permalink


    I was playing tennis at an international level and injured my arm (golfers elbow). I threw the kitched sink at it for 8 months, and nothing. I am now starting the reverse tyler twist, but had a few questions;

    1. Should I do 3 set times 15 all at once, or do 15 in the morning, 15 at lunch, 15 at night

    2. should i do any supplementary stuff for it, because doing this seems to have my arm feeling weak all the time.

    3. How slowly should i do the eccentric part of the excersize?

    4. Any other tips?

    Thanks so much,

  17. Posted February 11, 2010 at 8:18 pm | Permalink

    Hi Ash
    You should try and do all 3 sets at once, one time a day with a brief rest between sets. You should move a bit slowly during the exercise; try releasing for a 3-count. And, definitely try and keep your shoulder and the rest of your body in shape while your elbow recovers
    Good Luck!
    Dr. Phil

  18. Posted February 12, 2010 at 6:48 am | Permalink

    Hi Dr. Phil,

    Firstly thank you so much for your prompt and informative reply. I am training in Shanghai and there is so little professional help toward this matter here, so your help is truly appreciated. I was wondering therefore if I could ask a few more questions, found below.

    1. Should I do the 3X15 every day, or do it one day on, one day off. Or 3 days on and one day off? Basically what should be my schedule of this.

    2. When I mentioned that my arm felt weak from doing this, I meant my forearm, not my shoulders. At the moment my arm is okay for every day activites, like shaking hands, writing, etc. However, I need it to be okay to get back on tour. Since starting the excersizes, the sharp pain that I used to feel has gone away (but I haven’t tested it on the court again yet, I have only been doing this for 2 weeks now), but the forearm feels really really weak. Weaker than before starting the excersizes. So basically, the the sharp pain in my forearm (golfers elbow) is subsiding slowly, but it just feels really weak in terms of grip strength and usage. Is this normal?

    3. While I am doing the Reverse TYler Twist for the involved forearm, should i also be doing the normal tyler twist? I have never had tennis elbow in my life, but is it advisable to stregthen this also, or will it only aggrivate things?

    4. Besides from the regular tyler twist, should I be doing other things to strengthen my forearm or only be doing the reverse tyler twist at the moment. I mean things like forearm curls, pronation, supination with light weights (as long as there is no sharp pain)?

    5. How long should I do the R. Tyler Twist for before trying to get back on court. I don’t want to re injure it again and wait for another 8 months, I am terrified of this. It is so hard to tell because it feels good in everyday life and then even 30 min on court and it feels like its destroyed again ( I am also not playing as a recreational player, so thats why). But what is the normal time scale for this type of treatment? What are check points that I need to reach?

    6. Last question, I promise :). The pain I have is right where the tendon attaches to the bone, right on the “bump” of the medial side. When i do the excersizes, I mostly feel it in the muscles, and the tendons further up, but not right at the joint where my pain is. Is this still okay, or am I doing this wrong?

    I know that these are so many questions and I am sorry if it takes a lot of your time to reply. This has been such a roadblock in my carreer and I just want to get over this hurdle whatever it takes.

    Thank you so much for all your help once again,

  19. Posted February 15, 2010 at 11:28 am | Permalink

    Ash, unfortunately, most if not all of this can’t be responded to with a simple blog post. I would suggest you see a sports physiotherapist to address your individual problems and goals. Good luck!

  20. Deborah
    Posted February 15, 2010 at 11:45 am | Permalink

    Hi – Just received the red bar, but have not used it much yet. I have not played tennis for two weeks and still have pain in my right elbow that hurts a bit doing household activities and seems to hurt more when I get up in the morning for some reason. My question is do I start using the bar now, while I still have some pain or I am supposed to wait until I’m completely pain free and then use the bar for the exercises? I’m not planning to play tennis again until the pain is completely gone. Thanks.

  21. Posted February 15, 2010 at 12:00 pm | Permalink

    Hi Deborah. It’s difficult to answer your question based simply on your symptoms; you should consult a healthcare provider to first make the appropriate diagnosis. In the study that Dr. Tyler completed, I’m sure that the patients were not painfree when they started the exercise program, and you will experience pain as you complete the exercises, which is normal.

  22. Posted March 1, 2010 at 9:33 am | Permalink

    Hello Dr. Phil,

    I was wondering when I do these exercises should I do them everyday or take some days off? How many days a week should I do them?

    Thank you!

  23. Posted March 1, 2010 at 1:58 pm | Permalink

    I would suggest every other day, so 3-4 days per week.

  24. Mick
    Posted April 19, 2010 at 6:56 am | Permalink


    Really struggling to get rid of my Tennis Elbow. I have worked up to the Blue bar and have been using for a couple of months. Pain has significantly reduced but seem to have reached a plateau. Any ideas? I was doing 3x 15 everyday but have slowed down to 3 x 15 every couple of days.



  25. admin
    Posted April 23, 2010 at 2:31 pm | Permalink

    Hi Mick
    You might need a little extra ‘push’ from your physical therapist such as Graston Technique or Kinesiotaping, according to Tim Tyler who invented the exercise…There’s also a chance that you have more than just ‘tendinitis’…you should have a specialist check it out to be sure theres no real structural damage such as a tear. Good luck

  26. Ted
    Posted May 17, 2010 at 8:34 am | Permalink

    I recently purchased the red thera-band flexbar but am a bit confused on the proper time to use it. Currently, I am having pain. It is not enough pain to stop my play or interfere with daily tasks but clearly it is present.
    My doctor suggested beginning a course of rest, bracing, and exercise and sent me to a pt to get started. PT says that no exercise or stretching should be done until pain is eliminated. He was not familiar with thera-band therapy. Should the thera-band be used now or in the future.?

  27. Dr. Phil Page
    Posted May 19, 2010 at 8:05 am | Permalink

    According to the FlexBar study’s author, Tim Tyler PT, pain is to be expected during the eccentric exercise. Have your therapist visit the website for more information.

  28. Jesse
    Posted May 28, 2010 at 10:41 am | Permalink

    I was diagnosed with Tennis Elbow just over a year ago and have been struggling with it since. The pain started at the elbow, and has since spread down my forearm, as well as into my shoulder. It’s no longer a sharp pain, but a dull ache everywhere.

    I’m a self employed web developer, and spend 6-8hrs a day on the computer… so I’m doing my best to manage the pain, and trying to heal faster than I re-injure myself.

    I just heard about the flexbar and was wondering if something like this would be ideal for me, as fully resting my arm isn’t quite an option?


  29. Dr. Phil Page
    Posted May 31, 2010 at 11:27 am | Permalink

    Jesse, I’d give it a try. You should look into other ergonomic improvements for your workstation, and also work on exercising postural muscles. Good luck

  30. Liz
    Posted June 20, 2010 at 12:40 pm | Permalink

    Hi, I was diagnosed with tennis elbow a few months ago. It is a mild case, and I am currently pain free unless I stress the muscle, so I’ve discontinued fitness activities that do so. I read about the Tyler Twist in the NY Times and purchased the red bar. It hurts my forearm when I do the exercises, and the pain lasts for a while afterwards. Is this normal? Should I continue the exercises despite the pain flare-ups? Should I try the yellow bar instead of the red? Thank you!

  31. Dr. Phil Page
    Posted June 21, 2010 at 6:01 am | Permalink

    According to the study’s author Tim Tyler, pain is expected. Ice or Biofreeze is great for helping the pain.
    You should try to work through the pain. If it increases or remains constant, see your healthcare provider.
    All subjects used red in the study; yellow may not provide enough resistance.

  32. Posted July 8, 2010 at 7:48 pm | Permalink

    Hi. Just wanted to share that I got relief from doing the thera band exercises after suffering tennis elbow for almost two years and trying everything from pt to massage to acupuncture to platelet injections. I benefitted from your column’s clarification that I should do 3 sets in a row and should not be concerned that this would cause some pain. While I saw some benefit from using the light bar, it was after I really put effort into the exercises with the thicker bars that my condition improved enough to allow my return to tennis. Thanks!

  33. Posted July 22, 2010 at 3:14 pm | Permalink

    Hi, i have been plagued with tennis elbows and recently , twice, i have had to take off the heavy patio doors to fix them, again today. Just tried my guitar, played a few chords, when i open my hand it hurts a lot, i can barely hold my guitar. I usually ice and rub with Myoflex for a few days but this one hurts on the inside of the forearm, maybe i should ice and rub there,
    I remember been treated (physio) for the same (inside) pain cant remember if the ice was inside or outside, vaguely remember it was outside, she said it originated from where the tendon attaches to the bone. Which is outside
    Will the Flexbar exercise help with “inside” pain in the forearm??
    Thank you

  34. Posted July 22, 2010 at 3:41 pm | Permalink

    Just a comment on my previous post it was diagnosed as tennis and not golfers elbow by a physiotherapist and looking at the golfers elbow its not where i get my pain.

  35. Dr. Phil Page
    Posted September 14, 2010 at 5:42 am | Permalink

  36. Posted September 29, 2010 at 5:52 am | Permalink

    Dr. Phil Page:

    Hi AshYou should try and do all 3 sets at once, one time a day with a brief rest between sets. You should move a bit slowly during the exercise; try releasing for a 3-count. And, definitely try and keep your shoulder and the rest of your body in shape while your elbow recoversGood Luck!Dr. Phil

    Why isn’t this information in the brochure or directions that comes with the flexbar? I spent days using the flexbar incorrectly and hours searching the web for better instructions.

  37. Dr. Phil Page
    Posted September 29, 2010 at 6:29 am | Permalink

    Mike, I’m sorry that our instructions didn’t meet your expectations. Our Flexbar is used for many other applications besides elbow pain, and it’s difficult to provide all the instructions at once. Hopefully you found the information you needed on our website. Regards, Dr. Phil

  38. Posted December 13, 2010 at 12:09 pm | Permalink

    Hi Dr. Phil,

    I suffering through a mild, but tough to shake of tennis elbow. I started using the Flexbar on Thursday and I can already feel an improvement after doing 3×15 reps of the green bar.

    Do you have any guidelines as to when it is a good time to stop the flexbar and try returning to the court?

    I assume I should not try to play tennis on the same day that I use the flexbar.

    Very Best,


  39. Dr. Phil Page
    Posted December 13, 2010 at 1:08 pm | Permalink

    Hi Michael
    I would begin some light drills when the pain subsides, alternating days with the FlexBar exercise. Very gradually increase your tennis activities (be sure your racquet is checked for grip size and string tension!). If you have increased pain with tennis drills, rest and do less next time while continuing the FlexBar. Once you’re painfree, continue the FlexBar exercise 2 to 3 times a week for good measure. Best of luck.

  40. Posted December 14, 2010 at 10:45 am | Permalink

    Thanks for the advice, Doctor!

    I’ll let you know how things work out.

  41. Posted December 17, 2010 at 3:45 am | Permalink

    Hi Phil,

    Things seem to be going well with the green bar. I hope you’d humor me and answer another pair of questions.

    1) Any sense of how much pain / soreness I should feel when doing the Tyler twist excercise? I know that is difficult to describe online – but are there any general guidelines.

    2) Also, when I first start, I can feel a bit of creaking within the joints of my arm. Nothing painful, almost like I’m cracking a knuckle (but not as loud!) Just curious, but do you know what those sensations are caused by?



  42. Dr. Phil Page
    Posted December 17, 2010 at 7:17 am | Permalink

    Michael, subjective pain is obviously a difficult thing to gauge in patients, particularly over the internet. I can tell you that it would likely be ‘uncomfortable’. I would say that sharp, stabbing pain would not be a good sign; however, that deep ache you feel when someone is massaging you ‘hard’ might describe a more ‘acceptable’ pain. Those sensations may simply be the adhesions in your tissues that are ‘breaking down’ or rubbing against other structures. We believe that’s what you need to do in chronic tendinopathies: break down the bad scar tissue and replace it with new tissue. That’s why we believe eccentric exercises work so well. Good luck!

  43. Posted December 17, 2010 at 2:48 pm | Permalink

    Thanks again for the prompt response, Doc.

    So far, so good.

  44. p
    Posted January 3, 2011 at 8:42 am | Permalink

    Im three days into doing the technique and thankfully have seen some pain reduction. Is it a good idea to supplement with other wrist strenghth building exercise while are you are still doing the twist and experiencing some pain? Specifically using light weights while doing wrist movements? Thanks!!


  45. Dr. Phil Page
    Posted January 3, 2011 at 8:44 am | Permalink

    @Phil, you will experience pain during the Tyler Twist. It’s ok to start light resistance exericses as your pain subsides.

  46. Posted February 7, 2011 at 3:44 pm | Permalink

    Dr. Phil,

    I have had moderate to severe chronic tennis elbow in both elbows for going on 2+ years and have tried numerous therapies including cortisone, ultrasound, acupuncture, massage and platelet injections. I have the red theraband and am ready to try something else instead of surgery. While I have experienced some relief from the platelet injections, I have 2 questions:

    1) Can using therabands impede any healing progress I have from the platelet injections and;
    2) Since I have tennis elbow in both elbows, will using thera bands be an issue since I’m working both elbows in order to perform the exercise?



  47. Dr. Phil Page
    Posted February 17, 2011 at 3:38 pm | Permalink

    Don, I am not sure about the effects of resistance training after PRP injections; you should ask your doctor. There have been several people with Bilateral Tennis Elbow asking the same question, and unfortunately I dont an answer for you. I can only recommend you try it and see what happens. Perhaps someone out there has something to post about using the Tyler Twist in Bilateral Tennis Elbow??? Good luck, Don

  48. Arve Knudsen
    Posted April 25, 2012 at 5:18 am | Permalink

    To combat a chronic case of medial epicondylitis, I’m daily performing 3 sets of 15 repetitions of the Reverse Tyler Twist technique (with 30 secs between sets), using the green FlexBar. I’m on the second month of this routine and am still experiencing pain. I’m currently trying to combine the exercise with nitrate patches on the epicondyle as research supposedly shows this to increase the beneficial effect of eccentric loading.

    What I’m wondering is if it’s safe to combine the (Reverse) Tyler Twist routine with some light eccentric exercise with 0.9 kg dumbbells throughout the day (say, 15 repetitions at a time)? I’ve been recommended by sports doctors that I perform the latter kind of exercise many times a day, but I’m not sure if I should allow the arms to rest due to the daily Tyler Twist routine (the exercise with the dumbbells feels very light though).

    Also, should I keep training with the FlexBar every day as I do now?

  49. Dr. Phil Page
    Posted April 25, 2012 at 8:11 am | Permalink

    Arve, while the Tyler Twist study on Tennis elbow was combined with light exercise in the physical therapy clinic, we dont know the effectiveness of the Reverse Twist outcomes study yet. I would follow your doctors recommendations. Golfers elbow seems a little more difficult to treat. Good luck.

  50. Diedra
    Posted November 15, 2012 at 7:48 am | Permalink

    Hi Dr Phil, I have 2 questions. I have tennis elbow in both arms due to kiteboarding.

    Is it better to do the Tyler Twist or Reverse Tyler Twist or both?

    Has it been determined yet that it is ok to exercise both arms or will that aggravate the injuries?

    Thank you for your advice.

  51. Dr. Phil Page
    Posted November 15, 2012 at 8:44 am | Permalink

    The Tyler Twist would be appropriate for tennis elbow. I haven’t heard back from anyone about using the exercise when both arms are affected. Perhaps you can try it and see if it helps or not. Remember the exercise will be painful in the first week!

  52. Posted November 15, 2012 at 11:04 am | Permalink

    Hi Dr. Phil, I developed TE in both arms in January 2012, did regular PT and had steroid shot in both arms, TE largely resolved in both arms after several months, but re-injured left elbow about 6 weeks ago. I had another steroid shot in left elbow 2 weeks ago, marginal help. I just started the Tyler Twist on it yesterday with the red bar. Question: my doc said to do the PT with the elbow brace on (I have the Band It brace). Should I wear the brace when I do the Tyler Twist exercises? Thanks for all of your helpful information.

  53. Dr. Phil Page
    Posted November 15, 2012 at 1:20 pm | Permalink

    You should do what your physician recommends, particulalry since you had an injection. In the study, however, I dont know if anyone actually wore a brace or not. I hope this helps. good luck!

  54. Posted November 16, 2012 at 3:19 pm | Permalink

    Dr. Phil, you have stated in response to many inquiries that some pain is to be expected while doing the Tyler Twist. Where exactly is that pain to be expected? In the forearm area? Inside or right on the elbow region? Both?

    When doing the Tyler Twist, I feel some “work out” type soreness in my forearms, but I also feel a more prickly type pain sensation right in my elbow (I feel this pain even when not doing the Tyler Twist if I straighten out my affected arm).

    Thank you.

  55. Dr. Phil Page
    Posted November 19, 2012 at 10:23 am | Permalink

    For those with tennis elbow performing the tyler twist, the pain will usually be in the lateral elbow region, exactly where the tennis elbow pain occurs. There may be some associated forearm muscular soreness. You should have your healthcare provider rule out neurological symptoms from neck problems mimicking tennis elbow.

  56. Ani
    Posted March 12, 2013 at 2:45 am | Permalink

    Hello. My son is 13 years old, he plays tennis 3 to 4 hours a day. He recantly got injured but getting better(tennis elbow), would this be a good idea for him to start on this,

  57. Dr. Phil Page
    Posted March 15, 2013 at 6:59 am | Permalink

    Ani, any young athlete should be evaluated by a physician or sports physical therapist first, and then have a personalized exercise prescription. The Tyler Twist may be beneficial for your son, but I recommend consulting a sports physical therapist first to ensure its appropriate and he does the exercise properly.

  58. Marty
    Posted April 11, 2013 at 3:24 pm | Permalink

    Is there any information on effectiveness on Carpel Tunnel surgery recovery using the Flexbar?

  59. admin
    Posted April 11, 2013 at 5:07 pm | Permalink

    We are not aware of any research on CTS with the FlexBar. Sorry!

  60. dave
    Posted April 21, 2013 at 1:39 pm | Permalink

    Hi, I have tennis elbow since last year, I don’t play tennis, but I do gym, bike downhill and MX . Last fall all seemed solved but in february this year came back stronger. I had chortisone , tecarteraphy, and much more done on my forearm but nothing is solving it.
    Actually I can’t lift my own arm if the arm is fully extended, palm facing downwards.
    no sore for any movement with bent arm/forearm! weird situation!
    RMI check fount tendon damage , partial.
    Rest, or what else?.
    Can I do the flex bar therapy with a little damage in the tendon?… thanks

  61. Dr. Phil Page
    Posted April 22, 2013 at 10:05 am | Permalink

    Your results are consistent with the findings of the original study, in that patients who did not benefit from the Tyler Twist had partial tears. The Tyler twist will not be effective in those cases, so please consult your physician for other treatments.

  62. jason
    Posted July 14, 2013 at 9:46 am | Permalink

    Hi, I have pain on the inside and outside of both elbows, certain spots are worse than others. I bought the blue bar from a local PT and started doing the reverse tyler twist. It seems to be helping.
    Wanted to find out best course of action.
    I am doing both tyler twist’s back to back, is this ok?

  63. Dr. Phil Page
    Posted July 15, 2013 at 9:07 am | Permalink

    Jason, we dont have any data on outcomes in patients with both medial and lateral symptoms. It sounds like you’re doing the right thing though, so I’d keep it up. You might want to follow up with your local PT as well. Hope this helps!

  64. Tyler
    Posted November 9, 2013 at 5:35 pm | Permalink

    Hi Dr. Phil, I have had tennis elbow in both arms for over 4 months now. I would like to try this, but I noticed that my tennis elbow is aggravated when my arm is in full extension ( I walk around with my arms bent). I am still having pain at rest and even a little bit of activity reaggrivates it. Should I try to just focus of my flexibility first in order to be able to do this? How common is it for people with tennis elbow to have difficulty extending arm?

  65. Dr. Phil Page
    Posted November 11, 2013 at 8:14 am | Permalink

    Hi Tyler. A lack of extension would be more common in golfers (medial) elbow. I would suggest you start with the Tyler Twist using a yellow or red Flexbar. If you perform it correctly, there is a component of stretch at the end that might help address your flexibility. I hope this helps! Good luck.

  66. Steve
    Posted December 29, 2013 at 11:38 am | Permalink

    Hello Dr Phil

    I have tennis elbow but as a result of on the computer 8-10 hrs a day 5 d/week. started 3 yrs ago. have had 4 injections about 1 every 6 mos. doc not wanting any more injections. had a month of therapy but didn’t work much. now seeing this flexbar. is this something to try given my history. not wanting surgery and not hearing best results from it either.
    any ideas appreciated.

  67. Dr. Phil Page
    Posted January 2, 2014 at 11:22 am | Permalink

    Hi Steve, I’d definitely give the Flexbar protocol a try. The Tyler study showed the protocol can help chronic cases that dont respond to treatmnent. If the protocol doesn’t work, then you should see if it truly is tennis elbow. Good luck! Let us know how it turns out.

  68. Patrick
    Posted January 10, 2014 at 1:17 pm | Permalink

    Hi Dr. Phil:
    I am a 40-year-old professor of exercise science with a lifelong athletic background, having never sustained any serious or chronic injuries. 15 months ago, I developed bilateral medial epicondylosis, and have tried virtually every treatment method (from complete rest to cortisone, to ultrasound to PRP injection) with the exception of surgery. Admittedly, my pressure pain is markedly reduced since first becoming injured, and I have full ROM in elbow flexion and extension. However, resisted elbow flexion and pronation continues to be quite achy. Three weeks ago, I ordered all three FlexBars, but the red and green provided no significant resistance nor discomfort, so I have been using the blue one for two weeks, now. I still have no discomfort while performing my daily 3 x 15 reps, all the while keeping meticulous form. Seeing as there is no “heavier” FlexBar, what should I do in order to progress? Also, in your professional opinion, would it be wise to consider incorporating the forearm supination exercise into my daily FlexBar routine?
    Thanks so much for any insight and advice! Keep up the great blog!

  69. Dr. Phil Page
    Posted January 10, 2014 at 5:08 pm | Permalink

    Thanks for the comment, Pat. I’m glad you like the blog, and that you’ve improved so much. Blue is the heaviest FlexBar available. What I would do is start incorporating more ‘functional’ movements similar to what you suggested. Add some supination or pronation as you would with a functional movement such as a baseball bat swing or tennis swing. See how well you tolerate it, and be careful not to overdo it. Let us know how it turns out! Best of luck and thanks again. Phil

  70. Leo
    Posted April 10, 2014 at 7:21 pm | Permalink

    Dear Dr. Phil Page,

    in 2010 Phil asked:
    “2) Also, when I first start, I can feel a bit of creaking within the joints of my arm. Nothing painful, almost like I’m cracking a knuckle (but not as loud!) Just curious, but do you know what those sensations are caused by?”

    I have the same creaking / cracking / crackling sounds and they are audible but not painful. Is it OK? Is it scar tissue breaking up? Please advise.

  71. Dr. Phil Page
    Posted April 15, 2014 at 10:43 am | Permalink

    Generally speaking, if the sounds are not painful, it should be OK. It’s hard to say if it’s scar tissue or changes in the joint pressures, or arthritic changes. As long as the exericse helps reduce the pain, I would continue the exercise.

  72. Tiffany Markey
    Posted May 3, 2014 at 7:13 pm | Permalink

    Hi Dr. Phil-

    I am going to get this today for my arm. I’ve read all your comments – thank you for the good pointers. Is there anything similar for knee tendonitis? I know it wouldn’t be the same, but something that achieves the same idea? I’ve been a runner for years. I have orthotics. I actually don’t run much anymore because of the pain, but I’d like to try to do more. After 20 mins, my knee hurts.

    Thanks! Tiffany

  73. Dr. Phil Page
    Posted May 4, 2014 at 9:22 am | Permalink

    Hi Tiffany. Many times, anterior knee pain in runners is related to a hip muscle weakness or Iliotibial band tightness. Sometimes, eccentric exercise for the quadriceps is effective as well; it just depends on the cause. I suggest seeing a sports physical therapist in your area for an evaluation to find the cause of your pain and provide an exercise program appropriate for you. Good luck! Dr. Phil.

  74. shelley
    Posted June 29, 2014 at 9:24 pm | Permalink

    I purchased the flex bar and have watched the videos over and over. I find that I absolutely cannot straighten my injured arm when it comes to moving into that position with the twisted flex bar. Will this cause more injury if I continue to do the exercises with my arm partially bent?

  75. Dr. Phil Page
    Posted June 30, 2014 at 9:23 am | Permalink

    Dear Shelley, you may have lost some extension in your elbow, so be sure and check with your physical therapist or physician to be sure there’s no underlying problem. I dont believe there would be any harm in completing the exercise with the arm partially bent, but you should check with your physical therapist or physician first. I hope this helps.

  76. Tom
    Posted July 27, 2014 at 4:12 pm | Permalink

    Hi Dr. Phil,

    I also have tennis elbow in both arms (from general overuse). Has there been any new thinking as to whether it is OK to use the TheraBand on both arms (i.e, I would not want to delay or interfere with the healing of one arm by using it to exercise the other). I suppose the alternative would be to do the therapy on one arm then switch to the other after several weeks.



  77. Dr. Phil Page
    Posted July 29, 2014 at 8:11 pm | Permalink

    Hi Tom. We’ve had several people ask that same question, and I still dont have a good reply. No one has replied if it helps or hurts to do the exercise when you have both sides in pain. In my opinion, you should give it a try on one elbow; you should see results in a few weeks. I hope this helps. Good Luck! Phil

  78. Tom
    Posted July 29, 2014 at 10:17 pm | Permalink

    Thanks, Dr. Phil. The good news is that my right arm has recovered pretty well as a result of my resting it. So, I will do as you advise and focus on healing my left arm now. I have been using the red band for several sessions and can do it easily now (3 sets x 15), so I am going to start using the blue one. I’ll keep you posted on progress.

    I am assuming that once I am healed, I can continue to use the bands to build strength and help prevent re-injury. Is that correct?

    Thanks again,


  79. Dr. Phil Page
    Posted July 30, 2014 at 9:41 am | Permalink

    Tom, I assume by “band” you mean “bar” (FlexBar)? Green is the next color progression after red, not blue, so be sure to try green and decrease your repetitions. Glad it’s going well.

  80. Tom
    Posted August 16, 2014 at 7:17 pm | Permalink

    Just another update: I have both the red and blue FlexBars. (You were correct that I used the wrong name, above). I do 2×15 with the red one to warm up, then I do 2×15 with the blue. Things started feeling so much better, I went ahead and started doing the exercises on both arms.

    My right arm is completely recovered, and my left one is at about 90%. I have even resumed doing work around the home/yard, and have found that if I am careful not to squeeze anything too hard, I have no pain and am not aggravating the condition.

    I am very pleased that I came across this product… I am assuming that if I continue using them, that will strengthen my tendons and help keep me from getting tennis elbow in the future. Is that correct? Thanks again, Tom

  81. Dr. Phil Page
    Posted August 16, 2014 at 8:16 pm | Permalink

    That’s great news, Tom. Thanks for sharing your success. We don’t have any long-term follow-up studies on using the FlexBar for prevention, but logic tells me that as long as you don’t overdo it, you should be fine! Glad it helped.

  82. Yunus
    Posted September 11, 2014 at 11:36 pm | Permalink

    Hi Dr. Phil,
    I have been suffering from GE since last 2 years and I have tried almost everything availabe in the earth other than surgery & PRP injection.
    I have tried medication suggested by Orthopedic, stretching, shock wave therapy, accupuncture, mild electric shock(special treatment in Singapore), Ayurvedic medicines & massage, Physiotherapist, Chiropractor & 2 steroid injections. Each I tried at least 4-5 session spanning 3-4 weeks. Nothing seems to be working. Finally I read about flexbar and started with green one. After first 5 days it started paining while doing the flexbar Reverse TT exercise so I bought the Red one 2 days back and doing the exercise with it. It doesn’t pain when I exercise with Red one however, the elbow does pain when i twist my wrist and I feel stiffness and sourness if I dont stretch regularly after every hour or so.
    Even though its been only 5th 6th day I started Flexbar I am not sure if its going to work or not?
    Shall I keep doing it or stop the flexbar?
    I have got the MRI done and it says inflammation of tendon and no tear.

    PS: I have not been playing since last 12 days.

  83. Dr. Phil Page
    Posted September 12, 2014 at 9:23 am | Permalink

    Dear Yunus, I’m sorry to hear about your condition. The Tyler Twist exercise is expected to be painful in the first one or 2 weeks. If the pain increases or doesn’t subside then, first be sure you’re doing the exercise correctly. See You might also need to start with the yellow Flexbar. If the pain isn’t reduced by 2 weeks, then stop the exercise and consult your physical therapist or physician. Good luck!

  84. Yunus
    Posted September 12, 2014 at 11:20 am | Permalink

    Thanks Dr Phil for instant reply.
    I’ll continue the flexbar exercise until 20th Sept as I started it on 6th Sept to make it two complete weeks. Also, I’ll keep you posted the progress.
    In last two years the only thing helped me to continue playing tennis was accupuncture. It’s old accupuncture method where every needle is connected to thin wire which keeps vibrating. Ir’s really helpful but gives temporary relief I need to keep taking it once in a month in order keep playing regularly. Would you suggest me to keep continuing that as well? At max I can have 1 session per week. Or shall I stop accupuncture until I am done with Flexbar?
    Last Saturday I took Accupuncture session and pain was almost gone however, I bought flexbar (GREEN) on sunday evening and started the Reverse Tylor Twist exercise. First day there was relief however, after 3rd day my elbow started paining. As of now I am using the RED flexbar and it doesn’t pain while doing Reverse TT. If pain is expected then I am ok & will wait 1 more week & let you know the progress.

    thanks a lot for the help Mr Phil.

  85. Yunus
    Posted September 13, 2014 at 9:51 am | Permalink

    Hello Dr Phil,
    I started icing since yesterday and my elbow is little better however,no significant relief still better than yesterday.
    Actually, I read somewhere that icing chronic pain increases the recovery period. that’s the reason I was NOT icing it however, I started it now. hope it’s alright?

    Also,can I have anti inflammatory medicine while doing reverse TT exercise. The one I have is very strong (120 mg Arcoxia) which is strong enough to keep you pain free at least for 3 days.

    Please suggest can I have medicine and keep icing during exercise or it is NOT advisable?

  86. Dr. Phil Page
    Posted September 15, 2014 at 11:19 am | Permalink

    Yunus, I’m not able to make recommendations on your medication. You should check with your physician. Ice should be oK.

  87. Yunus
    Posted September 17, 2014 at 8:19 am | Permalink

    Thanks Dr Phil.
    I have been icing & applying BioFreeze gel before sleeping since last 5 days. Sourness decreased however, pain near to elbow bone/joint is there.
    Good thing is – it doesn’t pain (very little pain) when I do Reverse Tylor Twist with Red bar. I do it in the morning 3 sets of 15 reps. Is it ok if I do 2 more sets at night as well?

  88. AG
    Posted September 18, 2014 at 1:41 am | Permalink

    Hello Dr. Phil sir,
    I play tennis twice a week. I have golfers elbow since last 2 years. After failure of all tradition treatments I found this FlexBar with very good feedback from people so I bought the Red & Green Flex bar.
    I have been doing red flexbar since last 2 weeks and I found the pain was increased for first 5 days. Also, it used to pain while doing the exercise. Pain is very less now while I exercise and forearm pain has also gone.
    But there is no significant improvement in pain in joint near to the bone where tendon is attached + it keeps paining when I straighten my hand and when I twist my wrist by straightening my hand. My question is:
    1. Is it normal?
    2. Do I need to wait more to see some relief?
    3. What are the other exercises must be avoided when Flexbar exercise is going on? (I mean straightening the hand and twisting which pains, should be avoided or I can do them?)
    Thanks a lot in advance & waiting for your reply sir.

  89. Dr. Phil Page
    Posted September 18, 2014 at 7:26 am | Permalink

    It sounds like the FlexBar exercise helped your elbow, although not completely. My advice would be to progress to the green bar and continue the exercise.

  90. AG
    Posted September 19, 2014 at 1:53 am | Permalink

    Thanks for the quick reply Phil sir. I am happy to hear it’s working but pain is more than what I had when I started the exercise, which made me to ask you this question.
    Two last questions, kindly asnwer sir:
    1. Is there any exercise to be avoided as I have written above?
    2. I have started with Green bar so what will be the indication that Green is working? There will be some relief or increased pain?
    Appreciate your answer in advance sir.

    Best Regards

  91. Dr. Phil Page
    Posted September 19, 2014 at 9:05 am | Permalink

    AG, avoid any other exercises that cause pain. yes, you should experience less pain after using the green Flexbar

  92. Yunus
    Posted September 20, 2014 at 10:53 pm | Permalink

    Hello Dr Phil,
    I have been using flexbar reverse tyler twist for last 15 days. I started with green bar 3 days back when
    I stopped feeling pain with red one while doing exercise. I do feel pain with green bar on my injured right elbow when i twist the bar with left hand @ the start of exercise (1st step of exercise).I do see video to ensure i am doing the exercise right.
    Is it normal?
    My pain near my inner side elbow bone joint never felt any relief & started impacting my day to day life.
    I am afraid if I am worsening my condition bcoz when I started flexbar I was in better position than now.
    However, I dont know why I have trust in flexbar & I want to give it last try by doing this until the end of this week then I’ll stop the exercise if I dont see any relief.(God forbidden)
    What do you suggest should I stop exercise right away or give it a last try.

    Kindly answer both of my questions asked above please.
    Thanks a ton in advance for help.

  93. Dr. Phil Page
    Posted September 21, 2014 at 10:13 am | Permalink

    Stop and consult your physician.

  94. AG
    Posted September 21, 2014 at 8:48 pm | Permalink

    Hello Dr. Phil sir,
    It’s been 4 days I am using Green bar but pain is same or I can say its increased. It pains when I do exercise (Reverse Tyler Twist).
    Instead of doing all 3 sets in one time I spanned it across the day i.e. morning, after noon and night 1 set each but still pain is same.
    I feel pain @ medial bone joint in elbow. Pronation or supination makes me feel sharp pain @ inner elbow joint.

    Use of flexbar in pain can make the situation worse?
    I am really scared if I am making it worse and ruining all the rest I have been doing since last 4 weeks (2+ weeks of flexbar).
    What do you suggest shall I keep doing exercise or stop it?
    If you ask me to stop I need another suggestion – if someone rests completely does it mean no stretching & light exercise even without weights?

    Please help answering Mr Phil sir.
    Best Regards

  95. Dr. Phil Page
    Posted September 22, 2014 at 7:55 am | Permalink

    I suggest you stop the exercise and consult your physiotherapist or physician. Good luck.

  96. AG
    Posted September 25, 2014 at 11:18 pm | Permalink

    Hi Mr Phil,
    It seems I have worsened my situation really badly.
    I stopped the day when you asked me to (5 days back) but it seems I have gone 2-3 months back in my recovery :(
    Pronation and straightening the hand pains very badly. Feels like elbow tendon is hard like rock :(

    I am planning to rest at least one more month though it’s already a month I am away from court….
    Please suggest if stretching will make it worse then I’ll stop that as well.
    Plz suggest!!!!

  97. Yunus
    Posted September 26, 2014 at 12:10 pm | Permalink

    My condition is worse.
    Cant even wash my face. 2 weeks of flexbar spoiled my 1 month rest :-(
    Going to take PRP injection now.
    i think flexbar is effective when one has initial level identification of GE or TE…OR MILD pain. For chronic pain it can make it worse like the way mine is.

    seems i need to rest couple of more months.
    Dr Phil – any suggestions for patients whose elbow gets worse after flexbar exercise.

    Kindly respond.

  98. Yunus
    Posted September 28, 2014 at 8:39 am | Permalink

    Hello Dr Phil,
    Before starting flexbar i had an MRI where inflammation of medial tendon was mentioned in report. My pain is increased so i am scared if there is any tear flexbar would have csused in 2 weeks exercise.
    Is it possible?
    Please respond Dr Phil.


  99. Atina
    Posted December 9, 2014 at 5:34 am | Permalink

    Dear Dr Phil, Its been a few months that I feel pain in my elbows and arms. My physician told me that I have Tennis elbow in my right hand and golfers elbow in my left…
    I have never played tennis or golf! but I work a lot with computer…I also have the carpal tunnel s. in my right wrist since 2 years ago. (its been 2 weeks that I try to avoid computer using and try to rest)
    I took Naproxen for weeks and I was sent to physiotherapy (laser+electric current) for about 20 session but still I feel soreness and pain, specially in the evenings. (I am in the waiting list for a specialist !!! the medical insurance system in Spain is way too slow and awful!!)

    Recently I heard about the flexbar and ordered the red one.
    Is the time to start the exercise while still I have pain?
    If yes, how many times a day and how many times a week?

    If not what do you suggest?

    Thank you very much in advance…

  100. Dr. Phil Page
    Posted December 13, 2014 at 3:23 pm | Permalink

    Dear Atina, yes, I would start the Flexbar exercises. The program is done 2 times a day for 10 repetitions and gradually increase to 3 sets of 15 per day. Good luck

  101. Paula Patteson
    Posted January 22, 2015 at 2:37 pm | Permalink

    I am suffering with tennis elbow from tennis. spent lots of money and tried every which way to cure it quickly so I could go back to tennis. I re-injured it twice by playing tennis with out an elbow strap or protection. so finally I took it serious. Nothing worked until I started wearing the tennis elbow strap on a daily basis. started treating the arm like it was really hurt, no heavy lifting. stopped playing tennis totally. used heat to relax the muscles. did this for 6 weeks, then started flex bar exercises. After one month, the muscles have changed and seem to be different and feel more normal. You should have some mild pain in your elbow while doing the exercise more like discomfort and if your arm does not feel better after you have done the exerices. STOP! your tendon is not repaired. Elbow tendons don’t have a lot of blood flow and that is what you have to encourage by squeezing your fist while resting the arm and ice to encourage fresh blood to flow in to the elbow area. Once you can do the flexbar and your arm feels better afterwards, you are now ready to start other flexband strengthening exercises if you want to get past the tennis elbow. I am in the strengthening stage right now.

  102. Henry
    Posted April 25, 2015 at 9:14 pm | Permalink

    Greetings Dr.Phil, Ive had tennis elbow for 3years, developed it from lifting weights & at times it was real bad, I do EKGS so just typing the patient information bothered me. So for the last 3years I stopped doing weights and have stuck to resistance bands which made my condition better but Im still gripping doing these exercises so healing would never happen. I stopped working out completely. Week 1: Ibuprofen & ice, Week 2: rest with TE brace on. Week 3: wrist flexor stretches Week 4: with inflammation obviously reduced I started Red flexbar 3 sets of 15 at the end of the night before I go to bed. week 5:same with Red one feeling great & painfree so I plan on starting the green now for week 6. My question to you Doc is now that I feel pain free does this mean that my condition wasnt serious even though ive waited soo long to finally do something about it? & when can I start lifting weights?(lightweight obviously). Great blog by the way. Good to see someone who enjoys helping others with solid advice from what I can see.

  103. Raj
    Posted May 26, 2015 at 11:29 am | Permalink

    I have tennis elbow for 3 months.
    I am seeing my PT who uses shock waves.
    It really hurts. I have being using the flexbar for a week so can’t really say I am improving just with it or combined with the shock waves. I use the flexbar twice a day and I use a powerball for 2 minutes per day. IS THAT ok?
    I do Krav Maga at a good level and need to get back to it as soon as possible so I am going to try Mesotherapy aswell.
    I will keep you updated with my progress but I would like to have your advice as well, THANKS.

  104. Julian
    Posted June 4, 2015 at 1:17 pm | Permalink

    Hi Dr. Phil,
    Thanks first of all for answering these questions for everyone. I have tendonitis in both elbows. Been through PT, which didn’t help much, but having some improvement with Flexbar. I am a semi-pro fine art painter…first my right elbow went out from overuse, then I trained my left to take over and it went out about four months ago. I am wondering if I should try to sacrifice one arm to get the other healed, or if it is okay to try and work both elbows at once – given that having a good working arm seems to be part of the exercise. Also, should I abstain from painting until completely healed? Thanks a million! Any advice would be helpful.

  105. Dr. Phil Page
    Posted June 5, 2015 at 4:06 pm | Permalink

    Dear Henry, sorry for the delayed reply. Let your symptoms be your guide. You can go back to weights, but can also get an effective workout with bands! It sounds like you’re well on your way to recovery and you know how to listen to your body. I hope you’re doing much better now.

  106. Dr. Phil Page
    Posted June 5, 2015 at 4:07 pm | Permalink

    I’m not aware of what the power ball is, or Krav Maga. I would stick to the flex bar alone. It will hurt at the first week or 2, but it should get better. if not, you may not have tennis elbow.

  107. Dr. Phil Page
    Posted June 5, 2015 at 4:09 pm | Permalink

    Hi Julian. I’ve had many people ask that question, and have asked people to share their results, but have never heard from anyone about their success with bilateral symptoms. I would recommend one elbow at a time. Laying off of painting should help as well. You should start to see improvement in a week or 2 if it will be effective (but it will be painful during those first few weeks). Good luck and let us know how it goes!

  108. Shane
    Posted August 12, 2015 at 11:31 am | Permalink

    Ok so my story starts around October 2014. I had been doing p-90 x3 for around 4 months and had really stepped up the amount of pull ups and push ups if been doing. Well needless to say I over did it ended up with tennis elbow in the left and golfers elbow in both arms. I’ve found out over the last ten months or so it’s s pretty depressing condition. That December I bought the yellow,red and blue bars. I tried using them like showed on the package it just worsened the condition. Needless to say they got thrown in the closet. After about two months doing a different job. Went from being a power lineman to a crane operator. With stretching and light exercises I started to heal up. My job ended and I was forced to go back to line work. Causing the pain to come back. Now it is mainly in the golfers elbow region in both elbows. Anyways five days ago laying in bed five am reading web blogs on tennis elbow everything was pointing to me needing to try the Thera band again. But I knew I need to find a easier way to preload the tension. So I went to the shop wher I found a T plumbing pipe a clamp a piece of rope and a metal rod. Clamped the T to the tailgate of my truck tied a bowline knot both ends of the rope. The choked the rope around the yellow Thera band stuck it in the T. That is where I proceeded to preload with the metal rod in the other end of the rope. I would like to say it has made it possible to preform the exercise on one arm with out agrivating the other at all.

    At the moment there has been a noticeable reduction in pain for me how ever yesterday I tried to add some 15 lb dumbbell curls and feeling it this morning going to continue on with my modified Thera band bar exercises. I also noticed since you can get a complete turn in with the rod there is a lot more tension then you would normally get with the yellow bar. I will continue to update my situation in hopes of helping other people. Message me at if you need me to explain it better

  109. Margie
    Posted October 15, 2015 at 9:31 am | Permalink

    I have tennis elbow from overuse as a musician. I bought the yellow bar since I don’t have a lot of strength in my arms. Is it a waste of time to work with it. All of the info above says start with one of the other colors.

  110. Chris
    Posted October 23, 2015 at 10:50 pm | Permalink

    This fixed my tennis elbow in 3 weeks…yes it gets worse for about a week, but it seems to be part of the healing process. Some Sparing use of Advil got me through that. Elbow feels great now after 2 months of arthritis-like pain.

  111. MB
    Posted December 1, 2015 at 6:40 am | Permalink

    I have TE in both elbows. Doctor never did any testing. Just examined me. He’s a hand surgeon. How do you know it’s not a tear without an MRI? I was using the red bar but it felt worse. I also was only doing 5 reps on each arm 1-3 times per day because I was afraid I’m making it worse. Should I just work through the pain and up my exercise to 3 times a day and 15 reps? From what I read, I should do them all at once? I was trying to spread out each rep–morning, noon and evening. But from what I just read, I should do them during one session? Thanks!!

  112. MB
    Posted December 1, 2015 at 6:58 am | Permalink

    As a follow up, I forgot to mention in my previous post that I got TE in April of 2015 after trying to keep up with the pace of an aerobic class instructor using weights. I ignored the pain and continued w all exercise that didn’t impact my elbows. Didn’t see my orthopedic until about June since the pain persisted. I had cortisone shots in both elbows which seemed to miraculously cure me but then both elbows seemed to get worse once the shot seemed to wear off.

  113. Dr. Phil Page
    Posted December 1, 2015 at 8:35 am | Permalink

    It’s not uncommon for the exercise to be painful in the first week of the exercise. A tear won’t get better with the exercise. You might also want to start with the yellow flex bar if the red is too difficult. Hope this helps.

  114. MB
    Posted December 1, 2015 at 12:46 pm | Permalink

    Thanks so much for the quick response! Two more quick questions..

    1. Can I space out the reps over the day (15 reps on each arm in the morning; 15 in afternoon and 15 in evening?); or do I need to do all 45 at once for best results?

    2. Since I’m doing it on both arms, should I do all 45 on the one arm before doing the other; or can I alternate after each set of 15?


  115. Dr. Phil Page
    Posted December 1, 2015 at 1:01 pm | Permalink

    Yes, you can space out the reps. You might want to focus on one elbow at a time…eg, work on the worst one for a week, then the other as the first gets better.

Post a Comment

Your email is never shared. Required fields are marked *