Список из самых популярных хештегов по теме #GOLFERSELBOW

Part II • Myofascial release is a another great adjunct therapy to restore functionality of the forearm flexors. • Some things that can result: ✔️Better circulation ✔️Increased flexibility and motion ✔️Decreased pain ✔️Increased recovery time ✔️Help with nerve entrapments + more • Tag a friend who needs some of this!

Golfers Elbow. . Golfers Elbow, aka Medial Epicondylitis, is inflammation of the tendons that attach to the inside of the elbow. It can occur from overuse of the forearm flexors including repetitive motions of the wrist and arm, along with gripping. Symptoms can include pain and tenderness on the inside of the elbow, stiffness, weakness, and sometimes numbness and tingling. . Rehab Tips. 1️⃣ Light stretch to the forearm flexors. 2️⃣ Use a lacrosse ball or tennis ball with your wrist propped slightly up to loosen the forearm flexors. 3️⃣ Forearm contraction by squeezing a tennis ball or barbell clip (used in video) to engage grip strength and the forearm flexors. 4️⃣ Isometric contraction (static hold) of 5-15 pound weight, to tolerance, in the acute phase for 30 seconds. 5️⃣ Forearm curls using 5-15 pound weight (once past the acute phase). Whatever weight is moderately comfortable and to tolerance for 6-12 reps. . Tag a friend below who can benefit from these exercises! @rocktape @cftrainingyard

Tennis Elbow⠀⠀ ⠀⠀ Tennis elbow (lateral epicondylitis) is a painful condition that occurs when tendons in your elbow are overloaded, usually by repetitive motions of the wrist and arm.⠀⠀ ⠀⠀ It's commonly seen in athletes and in individuals who perform repetitive motions (i.e. painters & carpenters). That includes holding your cellphone all day.⠀⠀ ⠀⠀ ⏱Tennis elbow is prone to reoccurrence and typically lasts between 6-48 months. ⠀⠀ ⠀⠀ Try these rehab exercises for some relief! ⠀⠀ 1️⃣ Resistance Band Wrist Extension⠀⠀ 2️⃣ Isometric Wrist Extension⠀⠀ 3️⃣ Forearm Isometric Strengthening⠀⠀ 4️⃣ Isometric Punches ⠀⠀ ⠀⠀ Tag a friend who needs relief! ⠀⠀ ⠀⠀ ⠀⠀ You and Me by @iksonofficial⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ #foamrolling #athletictraining #correctiveexercise #mobilitytraining #mobilitywod #exercisetherapy #sportsrehab #functionalfitness #squatlife⠀⠀ #chiropractor #sportsinjury #chiropractic #chiro #physio #rehabilitation #injuryprevention #injuryfree #sportsmedicine #sportstherapy #golferselbowtreatment #sportsperformance #rangeofmotion #tenniselbow #wriststrength #correctiveexercisee #elbowpain #strengthandconditioning #lateralepicondylitis #tendinitis #golferselbow

️‍♂️️‍♀️ FIX YOUR GOLFER'S ELBOW️‍♀️️‍♂️ . Golfer's elbow is an overuse injury that occurs within the tendons of the common wrist flexors and their attachment to the inner elbow. That's right, I said WRIST flexors. This means that although the pain is at the elbow, it is wrist function that becomes the issue... which is why this injury can also occur in those who frequently use their hands and wrists. Some professionals other than golfers that this can impact include painters, mechanics, and bartenders . . The best way to start is to reduce the aggravating activity to decrease demand of this muscle group, then train up your muscle endurance, and finally slowly re-introduce full activity once you are enough to handle it. This may require job modifications, change of duties, or using TEMPORARY supportive devices such as braces. . ➡️ Common Wrist Flexors Massage - these are helpful for reducing symptoms before doing the following exercises. Use the thumbnail picture for common sites to place the ball. . ➡️ Kneeling Wrist Rock Backs - this is used to stretch out those forearms. Do them within a pain free tolerance. . ➡️ Kettlebell Eccentric Wrist Curls - These are used to progressively load the common flexor tendons to build up some tissue tolerance. Do them within a pain free tolerance . ➡️ Banded Pronations ➡️ Banded Soups ➡️ Banded Dowel Soups - these are used to work the wrist rotators which often work together with the wrist flexors during activity. The dowel is used for 'hard mode' so build up to it gradually. A hammer can be used as well. . . Tag your ️‍♂️️‍♀️ buddies that needs this! #docdavesong . ➖➖➖➖➖➖➖➖➖➖ Exercise equipment - Amazon (Link in Bio) Bookings & Inquiries - drdavidsong.com (Link in bio)

“Golfer’s Elbow Exercises” [Golfer’s Elbow Exercise Advice] . TAG SOMEONE who needs help with their golfer’s elbow‼️ . Golfer’s elbow, which in the medical world is referred to as medial epicondylitis or medial epicondyle tendinopathy, is an orthopedic condition that can involve pain located on the inside of the elbow. However, this injury is far from being exclusive only to golfers. Golfer’s elbow can happen to anyone and it can make simple activities of daily living frustrating and painful like carrying objects, opening a door or jar, and shaking someone’s hand. It is also a common elbow injury with other sports including baseball, field & track throwing sports, and even tennis (think serving and forehand strokes). . Golfer’s elbow refers to pain that is typically on the inside of the elbow and originates in what is known as the common flexor tendon origin, where multiple muscles in the forearm attach to the elbow. The most common muscles involved with golfer’s elbow are the pronator teres and the flexor carpi radialis, but it can also involve other wrist flexors including the flexor digitorum superficialis, flexor carpi ulnaris, and palmaris longus. Similar to tennis elbow, golfer’s elbow is often a result of repetitive microtrauma to the common flexor tendon where it originates at the medial epicondyle. . Demonstrated in this post are some LOCAL elbow exercises as well as GLOBAL exercises specific to true cases of golfer’s elbow ➡️ meaning your medial elbow pain is worse with golf. . This is just the tip of the iceberg when it comes to managing this orthopedic condition. Be sure to check out the full article in our bio, which features a FREE acute golfer’s elbow rehab program. If you’ve been dealing with this for a while now, do yourself a favor and seek help in person. Hit us up if you’re in the greater LA area! ______________________________________________ ' . . . . #golf #pga #elbow #elbowpain #golferselbow

FIX YOUR TENNIS ELBOW!!! Or should I call it tennis wrist . Tennis elbow occurs when the common wrist extensor muscles get over worked, causing local inflammation and pain at their origin, which happens to be the outer elbow. It can be tough to fix without sufficient rest, which can be challenging as many get it due to occupational habits. People who require lots of wrist control & repetitive wrist movements tend to suffer from this the most, I commonly see it in chefs‍‍, mechanics, and of course... tennis players! It is a wrist problem, not an elbow problem, so remember to follow the dysfunction not the pain! . Since it is a wrist extensor problem, this post will focus on strengthening them through low intensity exercises, and work them in unison with your wrist pronators and supinators. Take a look! . ➡️Banded Dowel Twists & ➡️ Wrist Iso Holds - These 2 exercises work on wrist extensor strength and tolerance, one dynamically, and one statically. These exercises will be important for strengthening the wrist extensors to bring up the tissue's tolerance up to bar with your occupation or sport demands. . ➡️ Banded 'Soups' & ➡️ Banded Dowel 'Soups' - I like to call these exercises 'Soups' , which is a pun & shortened form of Supinators. The wrist supinators are responsible for twisting your forearm upwards ⬆️ as if you are holding a bowl of SOUP! These videos are shot while the wrist is in neutral, but they can also be completed in variable angles of wrist flexion and extension. Work those ranges! . ➡️Banded Pronations - Pronation is the opposite of supination, basically it is responsible for twisting your forearm and wrist downwards ⬇️. Just like the Soups, they can be completed in different wrist flexion and extension angles. . . Tag your friends and family that could use some extra help for their tennis elbow! #docdavesong . . ➖➖➖➖➖➖➖➖➖➖ Exercise equipment - Amazon.com (Link in Bio) Bookings & Inquiries - drdavidsong.com (Link in bio)

YOU DON'T HAVE TO WAIT TO GET MOVING . When you're going into a workout or just moving around in general and something feels stiff, sore, or painful, it can be easy to fall into the mindset that you shouldn't work that area until you change that sensation. . But often working the area will do just that. . People often spend inordinate amounts of time rolling, stretching, flossing, scraping, etc before ever feeling ready to move. And while I don't have any issues with some of these things in small doses, they aren't your only option. And they certainly aren't something you HAVE to do. . Movement and light loading can provide a similar analgesic effect to all of these passive modalities. Especially when done with a light tolerable load for really high reps. . You've seen me use these before in warm up routines and the reason for it is because we can use the "burn" from a really high rep set of exercise to alter the sensation of the area we are working. . Seriously, try two minutes of bodyweight, knees forward squat to stands before your next lower body session and see how your knees feel. Or try this series of elbow specific movements for a five minute round. . How I like to do it is to set a timer for 1 to 5 minutes and pick a very light load that I know I will feel but won't have me anywhere near muscular fatigue. Then, start the clock and go to work. . Don't worry about counting reps. Just go by feel. . If you start to feel a muscle burn, you're doing it right. If you get tired or reps start to slow down, just rest while the clock runs. The point is not to fatigue yourself. Go again when you feel ready or move to the next exercise in the sequence. . What you'll often find is that through movement, light load, and the sensation you create via the high rep work, you change the sensation you felt before. Much like how you can press into a sore spot with a lacrosse ball, create a strong "hurts so good" feeling, and then feel less pain or tension after. . So if you want to try something different or you want to get in and get moving without all the extra stuff, try out this method and see how it works for you. You don't have to wait to get moving. . #Prehab101

FIX YOUR TENNIS ELBOW!!! Or should I call it tennis wrist . Tennis elbow occurs when the common wrist extensor muscles get over worked, causing local inflammation and pain at their origin, which happens to be the outer elbow. It can be tough to fix without sufficient rest, which can be challenging as many get it due to occupational habits. People who require lots of wrist control & repetitive wrist movements tend to suffer from this the most, I commonly see it in chefs‍‍, mechanics, and of course... tennis players! It is a wrist problem, not an elbow problem, so remember to follow the dysfunction not the pain! . Since it is a wrist extensor problem, this post will focus on strengthening them through low intensity exercises, and work them in unison with your wrist pronators and supinators. Take a look! . ➡️Banded Dowel Twists & ➡️ Wrist Iso Holds - These 2 exercises work on wrist extensor strength and tolerance, one dynamically, and one statically. These exercises will be important for strengthening the wrist extensors to bring up the tissue's tolerance up to bar with your occupation or sport demands. . ➡️ Banded 'Soups' & ➡️ Banded Dowel 'Soups' - I like to call these exercises 'Soups' , which is a pun & shortened form of Supinators. The wrist supinators are responsible for twisting your forearm upwards ⬆️ as if you are holding a bowl of SOUP! These videos are shot while the wrist is in neutral, but they can also be completed in variable angles of wrist flexion and extension. Work those ranges! . ➡️Banded Pronations - Pronation is the opposite of supination, basically it is responsible for twisting your forearm and wrist downwards ⬇️. Just like the Soups, they can be completed in different wrist flexion and extension angles. . How many bowls of soup can you eat #docdavesong

THE DEATH IS IN THE DOSAGE . What makes an exercise harmful, useful, or worthless? Typically it is the dosage of stress that it applies, how that dosage is tolerated, and if that stress is targeted to your goals. . When you are feeling pain with an exercise, altering your dosage via changing intensity and/or volume is one of the first things to think about doing. . Why you ask? . Well, let's say you need to make those tissues that got irritated stronger. You need to stress them. And if a movement is making them hurt, you know they are stressing them. The dosage and your current tolerance will determine if that movement hurts or not. . You see, you may not need to go find the 7 best rehab exercises to target it. You know what targets it because your body tells you. You just need to find the right dosage to work with. . What if those tissues don't need to get stronger? I'd argue this is more often the case, and doing the movement can still be beneficial through a graded exposure effect. . By performing the movement tolerably, the brain can process those stress inputs differently and feel less threatened by them, allowing for a higher dosage of stress to be handled and eventually helping you get back to a point where you can push yourself hard again. In essence, the PROCESS of doing the exercise is what is most important. . Sometimes we just need to keep it simple. Find the thing that hurts. Dose that thing to a tolerable level. And build up slowly. Sometimes the adaptation is physical. Sometimes it's neurological. Sometimes it's psychological. But whatever it is...stress, recover, adapt, repeat. . Tag a friend who can use this and share the wealth! . #Prehab101