Self Mulligan Mobilization with Movement MWM for Lateral Elbow Pain

Описание: Step 1: Setup & Positioning
Find the Bony Landmarks
Locate the lateral epicondyle (the small bony bump on the outer part of your elbow).
Find the medial epicondyle (the bony prominence on the inner part of your elbow).
Position Against a Wall for Stability
Stand beside a wall and place the outer part of your elbow right above the wall (so it is not on the wall with upper arm on the wall)
The wall will provide a stabilizing force as you apply pressure with your opposite hand.
Hand Placement for Mobilization
Using the web space of your opposite hand (between your thumb and index finger), place it over the medial epicondyle. (bump on the inside of the elbow)
Your hand should be pushing outward (lateral) direction, creating a shear force across the elbow joint.
The wall applies a counterforce, stabilizing the humerus and allowing the mobilization to take effect.
Step 2: Performing the Mobilization
Start with a Gentle Squeeze
With the elbow at your side, squeeze your fist for 5 seconds as hard as comfortable.
Perform 5 repetitions while maintaining the lateral glide against the wall.
Increase the Challenge with Progressive Movements
Move your elbow into a straigher position, so start at 90 deg of bend then 45 deg of bend then all the way straight.
Keep the lateral glide force applied while performing the same 5-second squeezes for 5 reps.
Progress squeezing activity while starting at 90 deg to all straight position.
Key Tips for Success
Maintain a steady lateral glide throughout the movement.
Start slow and only progress when the movement remains pain-free.
Breathe deeply to promote relaxation and better tissue release.
Stop if pain increases and adjust positioning as needed. it should be almost painfree.
Perform 2–3 times per day, progressing based on tolerance. for 5 sec holds at various angles and prgress to moving