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TODAY'S STORY
I have a buddy who trained for decades without a single elbow problem. Competitive lifter, played recreational tennis into his late fifties, never gave his elbows a second thought.
Then, at 62, he reached across a table to grab his coffee and felt a sharp ping on the outside of his elbow.
Tennis elbow. Without playing tennis.
He looked at me like I had answers. I told him the honest truth: those joints had been working quietly for sixty-plus years on no maintenance whatsoever. The bill finally came due.
We obsess over hips, spines, and knees. We do mobility work for shoulders and ankles. But wrists and elbows? We only think about them when they start sending strongly worded memos.
After 60, those memos arrive faster. And ignoring them costs more.
THE MAIN MESSAGE
Here’s the structural reality: your elbow is a hinge joint that handles enormous load every time you pull, push, carry, or grip anything. Your wrist sits below it doing all the translation work — absorbing shock, managing rotation, transferring force.
After 60, several things quietly converge on these joints:
✔ Tendons lose elasticity and become more vulnerable to repetitive strain.
✔ Forearm muscles tighten from years of computer work, driving, and gripping, pulling constantly on attachment points at the elbow.
✔ Wrist mobility decreases, shifting load to the elbow during pressing and pulling movements.
✔ Grip endurance drops, meaning your forearm works harder to compensate on every lift.
The result is that exercises you’ve done for years — push-ups, rows, dumbbell work — start producing elbow pain that wasn’t there before. And most people blame the exercises, not the neglected joints.
A little direct wrist and elbow work changes the entire equation:
Tendons get stronger and more resilient
Forearm tissue loosens and recovers faster
Push and pull mechanics become pain-free
Grip work becomes more efficient and less fatiguing
Everyday tasks — opening jars, lifting bags, yard work — stop being events
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Stretch of the Week: Wrist Flexor & Extensor Table Stretch
Why: Releases the two most chronically tight forearm muscle groups that drive elbow pain and wrist stiffness.
How to do it:
Place your palm flat on a table, fingers pointing back toward you (toward your body)
Gently straighten your elbow and lean forward slightly until you feel a stretch along the forearm
Hold 20–30 seconds — that’s the flexor side
Flip the hand over, back of the hand on the table, fingers pointing back toward you
Lean gently forward for the extensor side
Hold 20–30 seconds each side, both arms
Why it matters: Most elbow pain — both tennis elbow and golfer’s elbow — originates in tight forearm tissue pulling on the elbow. Two minutes of this stretch daily can prevent months of pain.
Frequency tip: Do this after any workout involving pulling or gripping. Also useful first thing in the morning, especially if you wake up with stiff hands.
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Strength Move of the Week: Dumbbell Wrist Curl + Reverse Wrist Curl
Purpose: Directly strengthens the forearm flexors and extensors — the two muscle groups responsible for elbow stability and wrist control.
How to do it:
Sit at the edge of a chair, forearm resting on your thigh, wrist hanging just past the knee
Hold a light dumbbell (3–5 lbs to start)
Wrist Curl: palm facing up, slowly curl the wrist upward — hold 1 second — lower slowly. 12–15 reps.
Reverse Wrist Curl: flip to palm facing down, slowly curl the wrist upward — hold 1 second — lower slowly. 12–15 reps.
2 sets each direction, each arm
Key benefit: This is one of the most underutilized injury-prevention exercises in existence. Strengthening these small forearm muscles takes pressure off the elbow, improves grip endurance, and protects tendons from repetitive strain. The weights feel embarrassingly light. Do it anyway.
Note: Move slowly on the way down. The eccentric (lowering) phase is where the real tendon-strengthening happens.
Suggested Equipment: Light Adjustable Dumbbells (2–10 lbs range)
Best for:
Wrist and forearm conditioning
Rehabilitation-grade tendon work
Shoulder rotation exercises
Any joint-health focused programming
Why this tool: Most forearm and wrist strengthening requires lighter loads than you’d expect. A set of adjustable dumbbells in the 2–10 lb range covers this work completely and doubles as excellent shoulder rehab equipment.
Beginner tip: If your wrists feel achy during these movements, reduce the weight further and focus entirely on slow, controlled range of motion. You’re rebuilding tissue, not testing maximal strength.
THE TAKEAWAY
Your wrists and elbows have been loyal, silent workers for decades. They’ve asked for almost nothing. Giving them ten minutes of direct attention per week is the least you can do — and the return on that investment is the ability to keep doing everything else without interruption.
Two stretches. Two exercises. Ten minutes. One less joint complaint.
YOUR TURN
Has an elbow or wrist issue ever sidelined you or changed how you train? Or are you one of those rare humans whose elbows have never complained about a thing?
Hit reply and tell me. If wrist and elbow health is a bigger issue for this group than I realize, we might dig deeper into this topic in one of the next issues.
Still moving forward,
— The SIM60 Team
simsixty.com · Educational content only. Not medical advice.
