Not quite sure how those would affect the flexor and pronator of the wrist....I suppose done slowly that might help
The Voodoo flossing exercise HURTS. I think taking a break is the best thing for me now and just heal up. Thanks everyone for the advice!
Get a hard rubber therapy ball. They are cheap. Rub it where it hurts.
Mine was bad I remember when the club hit the ball excruciating pain. I went to the Sports Medicine Dr and he gave me a shot of cortisone in the elbow. I did this every 6 month for about 2 years. I have not been back though in about a year. It just got better. It doesn't bother me at all anymore I don't even notice it.
What helped for me was very light weight (1-2 kg) wrist curls, and also fully rotating the weights in each direction side to side.
Simply "taking a break" isn't the way to go....when "damaged" your tendons will stay inflamed longer. The body responds by producing more of the collagen type 3 to try and "repair" it. It is not as strong and also is more prone to re-aggravation. Rehab exercises do encourage the collagen type one to be laid down. Also, ineffective contraction patterns in the muscles of those tendons will be corrected. Up to you....I'm out.
Stand in front of barbell on rack and use barbell to massage your triceps and take your arms through elbow extension flexion and moving around-try to get deep steady pressure on them with the movements. Try out slow controlled negative hammer curls and forearm curls. Improve your shoulder positioning and external shoulder rotations. Make sure you’re not compensating for any movements by using your elbows and wrists. Do active stretching throughout the day of neutral palms and then extending your hand and wrist outwards to the right on right hand and left on left hand (which would be opposite motion on when you are typing on keyboard). Take a little break from pull-ups and pulldowns in case you’re overusing your elbows on those moves