The routine

A simple, progressive routine.

Rebow delivers the same eccentric-loading modality clinicians already recommend — finally paced and tracked. Here's the shape of a typical routine. It's an exercise programme, best done alongside your physio or GP.

Protocol diagram — set up, slow lowering, reset (1–2–3)
(img/protocol.png)

Work with a professional. Rebow is an exercise tool, not a diagnosis. If your elbow is bothering you, see a physiotherapist or GP to confirm what's going on and whether this kind of loading is right for you — then use Rebow to do it well. This page describes a general exercise routine, not personal medical advice.

The three phases of a rep

1 · Set up

Load and lift

Set your mass and extension in the app, then use your other hand to raise the head to the top position. The lift is assisted — it's the lowering that matters.

2 · Lower slowly

The eccentric phase

Lower the head under control while the app paces you — a slow, deliberate count. This controlled lengthening is the working part of the exercise.

3 · Reset

Return and repeat

Assist the head back to the top with your other hand and go again. The app counts your reps and logs the load.

A typical starting shape

Eccentric tendon programmes are commonly built around three sets of fifteen controlled repetitions, done twice a day, progressing the load over weeks as tolerance builds — the pattern popularised by the Alfredson eccentric protocol and its successors. Rebow's app is set up around exactly this shape, and adjusts the load in fine steps as you go.

3 × 15Three sets of fifteen controlled lowerings.

2× / dayMorning and evening, most days.

WeeksLoad progresses gradually as your tolerance builds.

On discomfort: some working discomfort during loading can be normal for tendon exercise, but the specifics — how much, how to progress, when to back off — are exactly what your physio is for. Don't push through sharp or worsening pain; check in with your clinician.

How the app paces it →Join the waitlist