Healthy joints are an investment. If you have treated them well when you were younger, you will have better joints when you age. But if you have abused them while you were younger they will take a toll on you when you grow older. You will have aching joints when it’s cold; when you exercise or when you play sports. Joints can hurt even while you are walking. That’s right, it’s time to talk elbow exercises.
Before Elbow Exercises, Discover the Source of Unhealthy Elbows
1. Bone Cartilage Vitamins – One of the more popular supplements for the bone cartilage is Glucosamine. This helps rebuild the bones and prevent the cartilage to wear off and tear. If you have inflamed tennis elbow, glucosamine also helps. Another supplement is Chondroitin Sulfate. This also helps build cartilage and prevent joint pain. Taken with Glucosamine, this can abate pain and develop joints to become stronger. Omega 3 Fatty Acids help reduce wear and tear and SAMes (S-adenosyl methionine) helps in the production of body tissue.
2. Stretching – You definitely have to stretch! Stretch 15 minutes before a game. Introduce your body first to low impact physical activity before making it endure rigorous physical activities like tennis. If you think golf doesn’t need stretching, you are wrong. It can take a toll on your elbows and shoulders if you do not properly stretch before a golf game.
3.Exercises – Choose exercises which are suitable to your lifestyle. You have to make your body physically active to make it healthy. This is especially true for the joints. Joints need movement to keep itself lubricated. If you decide not to move your joints, it will also decide to stop lubricating itself. So, exercise when you have time. 10-15 minutes of exercise a day (or even 3x a week) is good enough, as long as you make it a habit.
4. Turmeric and other Natural Foods – Aside from supplements that you buy in drugstores, you can also buy bone and cartilage supplements in the market, one of which is turmeric. It is a natural food supplement that helps reduce inflammation in the joints. It helps reduce joint stiffness. People who have arthritis find this food supplement very helpful to alleviate joint pain. Other natural supplements include ginger tea, Epsom salt, extra Virgin Olive Oil, Apple Cider Vinegar and others.
Top Tennis Elbow Exercises
Below are basic and advanced exercises for tennis elbow joint articulation. Consult a doctor or a physical therapist before adding these exercises to your routine:
1. Eccentric Exercise –This is targeted at healing damaged extensor tendon. Use a light dumbbell and sit in a chair with an armrest. Rest your forearm on the armrest holding the dumbbells with palm faced down. Slowly drop wrists then lift and extend to start position. Do 10 reps per exercise.
2. Forearm Extensor Stretch This allows the increase of blood to flow in your arms. Raise arm to 90 degrees. It should be parallel to the floor. Turn hand to make thumb point downwards. Bend wrist. With the other hand, pull fingers of the affected hand to stretch forearm. Hold for 30 seconds. Do 2-3 reps.
3. Forearm Flexor Strengthening – Sit in a chair and use a dumbbell. Let your palm face upwards. Slowly bend wrist upwards until wrists are in line with forearm. Do 10 reps of 3 sets.
4. Triceps Stretch – This helps decrease stiffness of the elbow joints. It will improve the range of motion of your arm. Bend arms behind the back as if scratching your back. Extend the stretch using your other arm. Hold for 30 seconds. Do 3 reps.
5. Ball Squeeze – Just like relieving stress of your body, a ball squeeze targets forearm flexors and the muscles in the hand. This will improve grip. Squeeze a stress ball and hold for 3 seconds, then release. Do 10 reps of 3 sets.
These basic tennis elbow articulation tips, techniques, stretches and exercises will definitely help in the rehabilitation of an injured and painful elbow. Early stages of tennis elbows can be treated without the need for surgery or operation. With this simple lifestyle change, you can almost instantly strengthen your elbows and give it back its normal range of motion.
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