 Hey everyone Lance Goyki here today. We're talking about elbow pain during the push-ups. So generally push-ups Common problems are shoulders. I just made a video about that. It went up yesterday Even if you don't have shoulder pain and you do have elbow pain when you're doing your push-up You should watch that video because I go into a lot of things that are Directly applicable to the elbow pain kind of clientele So what's going on with the push-up? Generally the joint is getting either overloaded or twisted in a way that it's just too much. It's not ready for it You can do if your hands are really close that puts a lot of pressure on your elbows You might get something there on the back side of them And if your hands are kind of further away That's also gonna put a little more pressure on the elbows And if you don't have a really stable shoulder while you're doing that you're gonna put maybe too much pressure and then Pain can come around You'll notice that pain is usually worse if you're not sleeping very well or if you're really stressed at work Or at home or whatever it may be So take care of those things now. I want to talk about the movement a little bit more Let's say maybe you have pain on only one side So you have to look Further up I would encourage you to not get too focused on what the elbow is doing There's a good way to explain things generally, but The elbow usually isn't what's causing things. It's usually something closer up toward your middle So what are those things? Closer next joint shoulder next closest joint the shoulder blade on the rib cage next closest joint the rib cage joints especially and then next closest joint the spine itself, so You're gonna want to look into what is my spinal position and what is my rib cage position? While you're doing these push-ups if you're feeling this shoulder pain generally You know if somebody is feel or feeling this elbow pain, sorry Generally if someone's feeling this elbow pain during a push-up, there's something you can obviously see is going on Okay Generally you're gonna I made a video about this But you'll you'll have like a twisting kind of thing when you're doing your push-up Just saying hey one of these joints likes to be a little bit different than the other one You might notice the left elbow likes to flare out a little bit more the right one likes to come in a little bit more Sometimes it actually looks like this. This isn't is not even an exaggeration If you try to correct that and even things out and Your midsection is not pliable enough to adopt that new position That could actually be causing some issues you could be torquing the elbow joint more than you're Allowing the rib cage to kind of just flow and sink down and everything so Actionable steps if I am looking at you one shoulders way higher than the other one That's something to consider generally if the shoulder is lower. There's less air in that side So the shoulder looks lower because there's nothing supporting it What you got to try to do is bring the other side down and that side up so Only way to bring that side down is one you have to have the intention but two you have to Get the air out of the way because pressurized air can lift cars Right, you're not going to be able to just crunch through it. You have to Get it out one way that I like to do this is Well the seated way what we just did I just say Let your tailbone sink down toward the ground. Yeah, nice little round back there And then let your left shoulder sink down toward your left hip Just like this. So I have a lot of air in my left lung here not in my right lung That's actually a very common presentation. So this is how I go through this Exhale try to squeeze all the air out Do you feel an ab? Kind of I feel it kind of here, but not really here. This is this side ab This is what I'm looking for. So let's try to go again Okay, I got a little bit more there we go I'm gonna bring my arm in just gonna kind of try to hang on to that ab while I breathe in Notice I took a really easy inhale. I'm not Pulling all the air in because I've noticed that when people force the air in they lose their position They can't hang on to that ab that they just found and so you can go through it that way. That's that's a nice little Neurological reset that you can use throughout the day If you're just sitting at a desk or whatever if you're actually in the gym and you have a physio ball an exercise ball You can pretend your pillow is an exercise ball and then lay over it like this Okay, so normally you're a little bit further up off the ground But this is a good way to go about this and I'm same principles. I'm exhaling all the way I'm actually gonna try to crunch into the ball and here feel a lot more of this ab because it's loaded Try to hang on to it again, and I'm just gonna be really patient. I know this right side is really tight for me It's really stubborn. So I got to make sure I tighten the left side so that it can relax And if you really get it on your inhale you actually feel the contraction intensify So that's another one that I really like to do Third final variation for this video. You can do some sort of modified side plank I probably shouldn't have put my mic in the pocket that I'm laying on Knees up like this and then you're just gonna try to make a rainbow with your ab so I'm gonna move my feet a little bit so that I can feel my ab Turn on there we go now. I got it. And so I'm gonna hang on to this and bring my butt up Off the ground and now I feel it a lot Okay, if I feel it enough I can keep this hand down if I want an extra challenge I can pick it up off the ground and if I want an extra challenge I can try to rotate around and then I really feel it. Oh my goodness So that side plank if you've never done one from your knees that works really well You can also come up on your feet Generally this one feels even easier if I just leave you to your own devices because you're not finding the ab you're not creating that little Tunnel that rainbow So that's the idea You got to make sure that your rib cage moves evenly if you're having elbow pain during your push-up because otherwise You're sending different twisting different torquing down out through the arm and into the elbow Okay, I hope that makes sense. This is a broad and complicated video topic pain generally is Biggest recommendation that I can make is go find a physical therapist that can coach you through all these things And you know if it's persistent it's not going away You might need to talk to a doctor because you could have some other stuff going on. Okay That's it for today If it helps, let me know if it doesn't help Let me know. Maybe I got some more ideas for you