Reverse Tyler twist (flexible bar, for golfer's elbow)

How to move

1. Hold the bar upright in front of you in the sore hand, gripping its lower end, with that wrist curled fully forward, towards the palm.
2. Take the top end of the bar in the good hand.
3. Twist the bar with the good wrist, bending it forward, while the sore wrist stays curled.
4. Holding the twist, bring both arms out in front of you so the bar is level.
5. Let the bar untwist slowly, over about 5 seconds, as the sore wrist uncurls and bends back. The good hand stays still.
6. Reset and repeat.

Form cues

• The sore wrist only controls the unwinding.
• Check the set-up: the sore wrist starts curled forward, not bent back.
• Avoid: letting the bar snap back, twisting with the sore hand, or starting with a bar that is too stiff.

Practice and cautions

3 sets of 15, about 5 seconds per release, with 60 seconds' rest between sets, for about 6 weeks. The Tyler 2014 case series used 3 sets of 15 twice a day; once a day is an editorial starting point. Move to a stiffer bar once it no longer causes discomfort, as that series did.

Keep discomfort mild and settled by the next morning; sharp pain means a more flexible bar or fewer reps. Stop if the ring and little fingers tingle: that points to the ulnar nerve, not the tendon. The set-up is easy to get backwards, so have a physiotherapist check it if you can. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.