FIX ELBOW PAIN

         These are the exercises that in the experience of this gym  owner almost always fix tennis, golf, computer (& any other strain, sprain, repetitive syndrome) ailment elbow situation fastest, more permanently & at  a very minimum cost.

        The exercises ALL build up strength in the muscles & ligaments  attached to the elbow (& wrist) joints, thus  supporting & aligning the bone positions.... Do as many of the exercises (5) as you can.... No.1, 2 & 3 can be done at home with the aid of a few simple free weights. No. 4 & 5 you may need a specialist gym (like Big Gym City).

        If you have access to all 5 exercises, then DO ALL 5 on alternate days. Do 3 sets of 10-20 reps each exercise. ALWAYS WARM UP with a light (50% of max.) weight frrst set, then gradually (over weeks & months) build up the actual weights used.... Stretch all muscles used when you finish your routine.(& during also if you have the time & dedication.)....

         EXERCISE & JOINT PAIN: If you feel pain during the exercises , reduce the weight & try again.... STRETCHING & WARM-UPS ALWAYS SEEM TO HELP .... There are 2 good martial arts & yoga stretch plans exampled FREE on The Art of Shen Ku website link [top right]  The plans are on "The Martial Artist" pages 3 & 4).... (for the full sets you would have to buy the book as it is copyright protected.) .... If you use Position No.1 on free exampled  "The Martial Artist" page 4 [233] be sure to attempt to keep your low back STRAIGHT during the stretcch, (particularly if your have low back problems, the Yoga position "Forward Stretch" on page 3 [214] is a safer version followed by "The Bow" on the same page to balance the spinal alignment).... ENJOY.  

 

  FIX ELBOW PAIN (Exercise 1a) ONE END DUMBELL PIVOTS

 

   FIX ELBOW PAIN (Exercise 1b) ONE END DUMBELL PIVOTS Grip the bar according to your current strength situation & pivot the weight from right to left slowly 10 times x 3 sets with a 1 minute break inbetween sets .... Do on alternate days.

 

 

   FIX ELBOW PAIN (Exercise 2a ) BARBELL WRIST CURLS PALM UP.

 

FIX ELBOW PAIN (Exercise 2b ) BARBELL WRIST CURLS PALM UP. (Select your weight [Grandad is using 30 kg because this exercise requires quite heavy weights]....Using the wrist only ,lower the bar as far as possible then "curl" it up [using the wrists only.] 10 reps x 3 sets on alternate days.)

 

FIX ELBOW PAIN ( Exercise 3a ) BARBELL WRIST CURLS PALM DOWN

 

FIX ELBOW PAIN ( Exercise 3b ) BARBELL WRIST CURLS PALM DOWN ( Using a much lighter weight, reverse your grip on the barbell & lower it as far as possible [using wrists only].... Then [using wrists only] "curl" it up as high as possible .... 10 reps x 3 sets on alternate days.)

 

 

FIX ELBOW PAIN (Exercise 4) IRON GRIP MACHINE (OK, don't panic ... you can do these at home with a pair of  store bought spring  type grip exercisers [or even 2 tennis balls] .... Do 10-50 reps x 3 sets on alternate days.

 

 

FIX ELBOW PAIN (EXERCISE 5a) ARM WRESTLING MACHINE 

 

FIX ELBOW PAIN (EXERCISE 5b) ARM WRESTLING MACHINE  Don't panic... if you don't have access to Big Gym City then wrestle one of your arms against the other on a table. Grandad is using 2 machines simultaniously but with alternate moves. Usual program of 10 reps x 3 sets on alternate days.)

 

       The exercises  are demonsrated by Grandad (64) ...."Where's your walking stick Son?")....Grandad has NO Tennis or any other elbow [or wrist] joint ailments now (but he used to have both [from too much art & computer work at a desk + prolonged inactivity]).... Now he pumps some heavy iron inbetween desk jobs, & does not pop any steroids (yet) .... So figure that one out ....( I had  to give him a nice picture of the ocean in payment for his services!)

GRANDAD FIXES HIS ELBOW PAIN.