The elbow thing is actually more the tendons in the forearm. I had a had dose a couple years ago when I was forcing myself to make real long pitches, up to 100' or more. Hand, finger & wrist exercises can range from squeezing a therapy ball or carpal extensions to gizmos like on that site. It's all repetitive motion and strain to soft tissue. Mine got to the point where I could lift a cup of coffee at one point.