Seated with palm facing down off the edge of a table or arm rest
The more straight/extended your elbow is typically increases the amount of strain/discomfort at the elbow
Bend your elbow as much as needed to make exercise as pain free as possible
extend wrist as high as possible short of pain, lower back down into flexed position taking 10 sec to reach the full palm down position
Following one set of each exercise stopping at fatigue, increase in pain, or 20 reps,
Transverse friction massage VIDEO
finger tips pressing against the tender spot, massaging across with firm pressure, ice after 10-15 minutes