Tennis Elbow? Try this 5-Min Routine... скачать в хорошем качестве

Tennis Elbow? Try this 5-Min Routine...

PDF pose chart here: https://www.yogabody.com/tennis-elbow... Do you have pain on the lateral side of your elbow that comes and goes? You might be suffering from lateral epicondylitis, aka tennis elbow, and if so, this video is for you. Tennis elbow is a common condition caused by repetitive strain on the tendons and muscles that attach to the lateral epicondyle, a bony bump on the outer side of the elbow. It’s not limited to tennis players and can affect anyone who performs repetitive arm and wrist movements, regardless of the type of activity – rock climbers, carpenters, even office workers are all commonly affected. The repetitive movements can cause small tears in the tendon, leading to inflammation, pain, and damage over time. Unfortunately, tennis elbow is a not a quick injury to fix and can last for a year or two. However, with the right self-care techniques you can accelerate the healing process and see a huge improvement within six months. The simple routine in this video works on gently mobilizing and strengthening the tendons and muscles. It takes just five minutes a day and can be done anywhere. So, let’s get started! VIDEO CONTENTS 00:00 Tennis elbow 00:49 Safety 01:33 Anatomy 04:05 How to heal 05:29 Corrective exercises 06:17 ROM exercises 08:11 Isometric hold 09:43 Eccentric movement DISCLAIMER – for some people, tennis elbow can be debilitating, and in rare cases it may even require surgery. Please see a doctor before attempting any self-care practices. This guide is for educational purposes only. ANATOMY Tennis elbow affects the tendons and muscles in the forearm that attach to the lateral epicondyle, the bony bump on the outer side of the elbow. Specifically, it affects the extensor carpi radialis brevis (ECRB) tendon, which is responsible for extending the wrist and stabilizing the forearm. The ECRB tendon attaches to the lateral epicondyle and helps to transmit force from the forearm muscles to the hand. With repetitive arm and wrist movements, such as those involved in playing tennis, using manual tools, or even using a computer mouse, the ECRB tendon can become overworked and strained. Over time, this can lead to small tears in the tendon and surrounding tissue, which causes inflammation and pain. Tendons have poor blood supply, so movement is important to help clear out inflammation and bring in new nutrients for healing. CORRECTIVE EXERCISES WE'LL LEARN 1) ROM exercises 2) Isometric hold 3) Eccentric movement WANT MORE? Join our YOGABODY Daily at-home fitness program: https://www.yogabody.com/yb-daily/ Science of Stretching 5-Day program: https://www.yogabody.com/stretching/ Lucas’ podcast: http://www.LucasRockwoodShow.com Main site: http://www.yogabody.com/ Like this video? Please subscribe for more https://www.youtube.com/c/YOGABODY_Of... Got a question? Please post down below. #TennisElbow #ElbowPain