Health Health Fitness

Useful Exercises for Tennis Elbow – What are they?

In addition to rest and treatment, a tennis elbow injury also requires certain types of exercises to help the sore tendons and muscles heal and to prevent relapses. Performing these sets of exercises will help you relief pain from your tennis elbow injury and strengthen the muscle and tendons so you are more resistant and less prone to this injury in the future.

The stretching of the flexor and extensor muscles of the forearm helps prevent muscle imbalance.

1- Extend the wrist firmly with your arm stretched out, hold for 4 to 6 seconds and repeat 4 to 6 times. Repeat the same exercise, but this time flexing the wrist with the elbow in extension.

2- Stand and place your hands in a prayer stance in front of you. With your hands close to the body and palms always touching each other, move down to your waistline until you feel a mild to moderate stretch in your forearms. Hold this position for 20 seconds and go back up again; repeat four times. *Tip: your arms should be parallel to the floor at the lowest point of the downward motion.

3- Stand and place your hands in a reverse prayer stance (palms facing away from each other). With your hands close to your body and the back of them always touching each other, move up toward your face until you feel a mild to moderate stretch in your forearms. Hold for 20 seconds and move back down until your forearms are parallel to the floor; repeat four times *Tip: on the upward movement bring your elbows sky high for a more efficient stretch. With the correct exercise, complete guidance to help prevent recurrence of the condition is provided. The stretching of the hands is done as per the requirement so that it does not result in excessive pain for the patient. The time should be noted before starting the exercises. 

4- Place your arm on a table with the hand hanging over the edge, fingers spread and thumb pointing upward. Lower your thumb until you touch the base of your pinky finger and close the rest of the fingers around your thumb. Next, move your wrist downward until you feel a stretch from your thumb to your forearm; hold for 20 seconds and repeat four times.

Once flexibility is recovered through stretching, include exercises to strengthen the muscles and tendons.

Procedure:

 Perform flexion and extension of the wrist holding a weight with your hand, the movement must be fast up and slow down. Perform two sets of 20 to 30 repetitions with each arm.

Grip exercises can be added squeezing a rubber ball, but limit it to 20 repetitions.

In some cases when the epicondylitis (tennis elbow) is not responding to treatment and exercise, surgery may be needed. The intervention is to release a portion of the tendon’s bony insertion; this reduces stress and allows improved vascularization of the tissues to facilitate healing.

After surgery you should continue performing stretching and strengthening exercises to prevent relapses. Usually full recovery is achieved after six weeks to four months.

Fitness Guide Health Health Fitness Weight Loss

Fitness Dancing: The Fun Way To Get In Shape

With the Oxygen network’s debut of their show, Dance you’re A** off everyone is jumping on the bandwagon or dance floor to dance off that excess junk in the trunk. The hardest part of any weight loss plan or program is finding a way to get your cardio workouts in consistently and still enjoy your leisure time. Fitness dancing takes the drudgery out of working out and is a fun way to tone up, trim down and get in shape!

If you are one of the millions of individuals fighting the unrelenting battle of the bulge, yet cringe at scheduling in gym time, have nightmares of being thrown like George Jetson from the treadmill, or simply can’t imagine yourself working out with the same routine week in and week out, fitness dancing is for you.

The contestants on the Dance You’re A** Off program rehearse their dance routines two hours a day as well as follow a recommended and medically supervised diet and exercise program to up their weight loss in an effort to win the $100,000 grand prize and a slimmer figure. For those of us at home fitness dancing can be tailored to meet our goals, needs and schedules and still be a great step dancing off the trunk junk, spare tires and excess padding we have carried for far to long. In order to remain fit and fine, some dancing activities should be included with the consumption of the resurge pills. The charged from the reputed sites should be less to meet with the budget prepared through the people. With the performing of the exercises, the results are effective and useful for the customers.

Fitness dance classes are held in many gyms, or even community centers but lack of an organized class is not a reason to give up on moving to the beat in an effort to get fit! Take a look online, or in any video department and you are sure to find cardio dance workouts in a wide range of styles to catch your interest.

Fitness dancing in the privacy of you on home allows you to easily let it all hang out and shake, rattle and roll as you burn off calories, work up a healthy sweat and improvise steps at will when the dance instructor leave you gasping for air or wonder just how you are supposed to move that way!

Any music with a beat can give you the motivation to simple get moving and make up your own dance, step, sway routine. For those with a serious bend to explore fitness dancing in as many forms as possible the variety is endless!

Some examples of dance style sure to get your heart pumping include but certainly aren’t limited to:

  • Latin dances are the first that come to mind with the popularity of zumba, salsa, and mambo mixes.Upbeat and exciting they can be done with or without a partner and are sure to get your heart pumping!
  • Line dancing is a group activity but can easily be adapted to a solo dance in the privacy of your own home just push aside the furniture, amp up the music and get moving. ‘Boogie moves improve your over-all flexibility, muscle tone and endurance as you find muscles and moves you may have never know existed before.
  • Belly dancing is great for working that abdominal bulge as well as strengthening the back, glutes, hips and thighs in a gentle way that makes it a great style to use as a beginner introduction into fitness dancing. As you progress the moves become more vigorous and challenging offering a great cardi and strength workout.
  • Pole dancing has stepped out from under the cover of strip clubs and smoke-filled bars to find itself in the center of the dance fitness craze. Pole dancing requires great upper body and core strength and is an aerobic exercise as well once you progress to the point of being able to propel yourself off the pole more than once and breath at the same time.
  • Fitness dancing combines fun with a great cardio workout as it tones and tightens muscles in every part of your body including the all important core muscles. It is the core muscles that help us maintain posture and strength throughout our life. It is especially important to maintain core strength as we age. Fitness dancing as with any consistent exercise offer the promise for reducing our blood pressure and
Health Fitness

How to Help Friends and Family Cope with Your Dramatic Weight Loss

That extra layer of flesh you carried with you for most of your life literally became a part of your identity. Family and friends were comforted by your appearance, and you likely allowed yourself to conform to one of the many stereotypes used to label those who are less than healthy.

When that weight finally does come off, a part of your identity goes with it. Some will be ready to accept the new you, some will downplay your accomplishments in order to keep the stereotypes alive, and some will become self conscious and perhaps even a little jealous. Regardless, there are steps you can take to make sure that everyone you love joins with you in celebrating your success. Consider the following tips on how to help friends and family cope with your dramatic weight loss.

Step #1: Address the issue openly. Acknowledge your new look, and don’t be afraid to discuss what made you decide to tackle your weight. Whether for health reasons, for a new job, or to fit into your old jeans again, let those you care about know what made you decide that you weren’t happy with your old self. Letting go of the old you may be a difficult process if your family and friends can’t come to terms with why exactly you were dissatisfied with yourself when they loved you exactly as you were.

Give them a bit of insight into the decision making process that prompted you to make a change for the better. For the purchase of the health supplement, leptitox review should be considered through the customers. The decision for the selection of the health supplement should be correct for no side-effects on the body. The loss in the weight is recorded every week. The ingredients of the product should be secure and safe for consumption. 

Step #2: Emphasize the reasons you and your loved ones have always been so close. “Skinny” friends are often labeled as hip, sarcastic, flighty, dense, and even self-absorbed. Just as you were beginning to let go of the stereotypes that accompany being heavier (warm, funny, relaxed, forgiving, comforting, low self esteem, self-sacrificing), the new stereotypes will begin to set it. Help friends and family see that you are the same person, but now perhaps the real you has an even better chance to shine. Defy all stereotypes and remind your loved ones of all the reasons they really loved you all along.

Step #3: Avoid creating a divide between your healthy lifestyle and the lifestyles of friends and family after your weight loss journey has ended. While you certainly have the right to insist on ordering what you like at restaurants, try to resist the temptation to let everyone at the table know just how clogged their arteries will be if they choose the bacon-cheese fries.

While you likely learned a great deal about calorie amounts, portion sizes, and so on during your weight loss period, sharing your knowledge without being asked can be offensive and turn others off. On that note, not every social outing has to revolve around a marathon or hiking trail, either. Make room for the interests of others along with your own new, healthier preferences and avoid ostracizing your loved ones. As long as you enjoy being together, what you do should be of little importance.

Step #4: Don’t go into hiding after a few awkward initial meetings. If you find yourself running into family and friends who haven’t seen you since before you began losing weight, you may find yourself facing a few less than tactful remarks. While they may be well-intentioned, some individuals will inevitably mention your past weight problem openly rather than simply complementing your new look.

If you can’t bear the attention and the public discussions about past weight issues, try to maintain a bit of perspective. First, accept the comments as compliments if you possibly can….that’s usually what they are, regardless of how they come out. Secondly, remember that the sudden attention will pass. Enjoy the well verbalized compliments, and endure the rest as merely a part of being so successful in meeting your weight loss goals. Remember that the more time you spend showing off your new figure, the faster those around you will begin to accept your new look with ease.

Step #5: Let negative “new” relationships go. While most of the “problems” above are trivial in comparison to a weight problem and are welcome “difficulties,” it can sting to find out after a dramatic weight drop that some relationships are simply beyond repair.

It isn’t uncommon for successful dieters to find that some of their friends and family simply kept their friendship before to comfort themselves or make themselves look better in comparison. When you are suddenly on the same playing field, things may take a turn.

 

Signs to watch out for include downplaying of your accomplishments (both in public and private), jealous remarks, and refusal to discuss your weight loss. If you find yourself having to play the part of the heavy friend regardless of your new look, it may be time to let the relationship go.

Remember, helping friends and family cope with your dramatic weight loss is about you and your comfort level. Doing so can help you ease into your new lifestyle with fewer roadblocks. Take the initiative and help those you care about celebrate your successes right alongside you.