Tennis elbow is a common condition that affects many people. It occurs when the tendons in your forearm muscles become inflamed, causing pain and discomfort in your elbow joint. This injury can be caused by repetitive motion or overuse of the forearm muscles, which commonly happens with tennis players but can also occur with weight lifting and other activities.
If you have tennis elbow, it’s important to avoid movements that exacerbate the condition while still maintaining upper body strength and muscle mass. Fortunately, there are exercises you can perform to strengthen your upper body without putting stress on the affected area.
Here are some upper body exercises that are safe for those suffering from tennis elbow:
1. Pull-ups
Pull-ups are one of the most effective back-strengthening exercises around. They work out several muscles, including your lats (upper back), rhomboids (shoulder blades), biceps, triceps and forearms.
To do pull-ups with minimal impact on your elbows while still getting a great workout for your upper body:
Begin by starting at shoulder width apart grabbing onto an overhead bar.
Activate through shoulders by engaging lats as if trying to press down on ground
Bring knees up slightly so toes point towards floor making sure feet come together
Pully up towards beginning position
Repeat this movement exhaling each time you retouch & inhale lowering in-between repetitions
2. Pushups
Pushups provide a complete workout for your chest, shoulders, triceps and abs focusing primarily on being performed reflexively- avoiding negative peak under tension loading strains like diamond push ups or fly push ups variations utilizing unstable equipment.
3.) Shoulder raises
Shoulder Raises concentrate solely upon muscle endurance, developing postural support tissues located between lower spine cervicals aligned directly above of where legs meet pelvis- these identify capabilities contributing toward correct posture:
Start from standing carrying very light weights
Extend arms straight out whilst holding weights at side during deep, mindful breath
Elevate weights slowly & deliberately to shoulder height inhaling simultaneously
Pause for 3-6 seconds before lowering weights back down / exhaling.
4.) Bicep curls
Bicep curls are an effective exercise that strengthens your upper arms and forearms without placing any strain on your elbows. To do bicep curls:
Standing tall with feet slightly wider apart than shoulder-width and knees soft
Hold weight in one hand having other hand resting upon hip or straight out from relaxed position
For maximum output maintain proper core, glute activation as well as squeeze of fist while methodically curving towards upper arm flexion versus swinging plus momentum
Progressively increase whilst repetitively switching sides during set repetitions .
5.) Horse Stance/Low Plank
Holding a “horse stance” (also referred to as low plank) supports torso functionality developing both postural balance alongside improving muscular endurance particularly within arm triceps
Begin by laying face downwards upon yoga mat
Arms bent and directly beneath shoulders at corresponding length away from ears
Push yourself up into embarking high pushup pose
Arches throughout spine positioned upwards parallel towards ceiling (not allowing lower back bum whatever sag)
Fall forward onto tip toes, creating a level lifting platform via stretching arms holding yourself up in position for several minutes if possible.
To avoid straining elbow tendons maintaining passive yet stretched-out posture should be focused on.
In summary,
Tennis elbow is a nagging injury that can sideline you from physical activities you enjoy; however that should not hinder strengthening the entire upper body muscles trained commonly affected through condition.
The exercises previously mentioned provide perfect alternatives tailored toward direct conditioning of complementary muscle groups minimising impact exerted right where inflammation typically occurs. This way rendering these workouts safe even when suffering symptoms relating tennis elbow or ongoing recovery thereof – concentrating directly specific areas growing stronger forming better movement capability across future athletic performances.
Tennis elbow is a common condition that affects many people. This injury can be caused by repetitive motion or overuse of the forearm muscles, which commonly happens with tennis players but can also occur with weight lifting and other activities. If you have tennis elbow, it’s important to avoid movements that exacerbate the condition while still maintaining upper body strength and muscle mass. Fortunately, there are exercises you can perform to strengthen your upper body without putting stress on the affected area.
One effective exercise for those suffering from tennis elbow is pull-ups. Pull-ups work out several muscles in the upper body, including your lats (upper back), rhomboids (shoulder blades), biceps, triceps and forearms. To do pull-ups with minimal impact on your elbows while still getting a great workout for your upper body: begin by starting at shoulder width apart grabbing onto an overhead bar; activate through shoulders by engaging lats as if trying to press down on ground; bring knees up slightly so toes point towards floor making sure feet come together; pully up towards beginning position; repeat this movement exhaling each time you retouch & inhale lowering in-between repetitions.
Another excellent exercise is pushups. Pushups provide a complete workout for your chest, shoulders, triceps and abs focusing primarily on being performed reflexively- avoiding negative peak under tension loading strains like diamond push ups or fly push ups variations utilizing unstable equipment.
Shoulder raises concentrate solely upon muscle endurance developing postural support tissues located between lower spine cervicals aligned directly above where legs meet pelvis – these identify capabilities contributing toward correct posture. Start from standing carrying very light weights extend arms straight out whilst holding weights at side during deep mindful breath elevate weights slowly & deliberately to shoulder height inhaling simultaneously pause for 3-6 seconds before lowering weights back down / exhaling.
Bicep curls are an effective exercise that strengthens your upper arms and forearms without placing any strain on your elbows. To do bicep curls: start standing tall with feet slightly wider apart than shoulder-width and knees soft, hold weight in one hand having other hand resting upon hip or straight out from relaxed position for maximum output maintaining proper core, glute activation as well as squeeze of fist while methodically curving towards upper arm flexion versus swinging plus momentum – progressively increase whilst repetitively switching sides during set repetitions.
Finally, holding a “horse stance” (also referred to as low plank) supports torso functionality developing both postural balance alongside improving muscular endurance particularly within arm triceps – this exercise can be incredibly beneficial for those suffering from tennis elbow. Begin by laying face downwards upon yoga mat arms bent and directly beneath shoulders at corresponding length away from ears push yourself up into embarking high pushup pose arches throughout spine positioned upwards parallel towards ceiling (not allowing lower back bum whatever sag) fall forward onto tip toes creating a level lifting platform via stretching arms holding yourself up in position for several minutes if possible.
In summary, tennis elbow is a nagging injury that can sideline you from physical activities you enjoy; however that should not hinder strengthening the entire upper body muscles trained commonly affected through condition. The exercises previously mentioned provide perfect alternatives tailored toward direct conditioning of complementary muscle groups minimising impact exerted right where inflammation typically occurs. This way rendering these workouts safe even when suffering symptoms relating tennis elbow or ongoing recovery thereof – concentrating directly specific areas growing stronger forming better movement capability across future athletic performances.