UPPER BODY TONING
- Thread starter annie2867
- Start date
silverlining
Member
Hi there!
Power Yoga will certainly tone your arms! In fact, maybe working your upper body in a different way than you are used to will help you even more because your body isn't used to it. You're going to get some toned legs too!!!
Power Yoga will certainly tone your arms! In fact, maybe working your upper body in a different way than you are used to will help you even more because your body isn't used to it. You're going to get some toned legs too!!!
naughtoj
Cathlete
What makes you think that giving up weights will get rid of your tennis elbow? And furthermore, what makes you think that Power Yoga is a gentler substitute?? Don't mistake my "tone", it just doesn't seem like giving up weights would be the answer. And, in power yoga, you frequently hoist a great percentage of your body weight at the advanced levels. Seems to me this would be very stressful on joints, definitly not any gentler than power yoga.
Did you do research or have doctor's advice that this would help??
If you don't maintain your strength and then you go back to weights, couldn't you find your situation even worse? I think you should just lighten the weights a bit.
Janice
Did you do research or have doctor's advice that this would help??
If you don't maintain your strength and then you go back to weights, couldn't you find your situation even worse? I think you should just lighten the weights a bit.
Janice
mogambo
Cathlete
I went to a very good physical therapist at the local huge university, UNC. He diagnosed tennis elbow. He gave me some exercises to strengthen the tendons and told me NOT to rest, as that would make it feel better, but do nothing to fix it. He told me to cut back on the weights on that arm for six weeks, while I did these exercises twice a day, plus stretch and massage. I did what he said and now am back up to normal weights. I never lost strength as I only had to lower the weights for a week or so before I started sneaking it back up. All that really hurt was hammer curls and dead rows with palms facing down, so I did regular curls and dead rows with palms up! No problemo.
The exercises are like this: Spread your fingers wide and, holding your forearm parallel to the ground, pull your hand back hard and slow, hold, then relax (20x). Then flip your hand over, do the same 20X. Then flip your hand palm up/palm down/palm up/palm down with fingers spread and slow and hard again 20x. That'll do it. The stretch was the one Cathe uses in Slow and Heavy for reverse curls, curling your wrist down so your palm is facing in. The massage was just find the place that hurts and dig around in there hard. Also ice and NSAIDs were ok. You can do this anytime. I do it driving, while waiting, in bed while reading.
Good luck!!! You don't need to lose any strength at all.
The exercises are like this: Spread your fingers wide and, holding your forearm parallel to the ground, pull your hand back hard and slow, hold, then relax (20x). Then flip your hand over, do the same 20X. Then flip your hand palm up/palm down/palm up/palm down with fingers spread and slow and hard again 20x. That'll do it. The stretch was the one Cathe uses in Slow and Heavy for reverse curls, curling your wrist down so your palm is facing in. The massage was just find the place that hurts and dig around in there hard. Also ice and NSAIDs were ok. You can do this anytime. I do it driving, while waiting, in bed while reading.
Good luck!!! You don't need to lose any strength at all.
Thanks for your input.
I did see a doctor back in March and he told me that the only way for the elbow to heal was to stop doing weight work till it got better, which I did not want to do. I've noticed that bicep and chest work seem to affect it the worse so I finally went down pretty low in weight for those two areas. When that didn't help, I finally resigned myself to the fact that I needed to stop the strength work altogether. I didn't think about Power Yoga being just as bad, that's a thought! He did tell me about those exercises that you mentioned, he told me to do them throughout the day, I'll try the 20 times per arm, see if that makes a difference, I could also try the massage thing. I have actually had the elbow thing for at least a year. At one time I had it on the other elbow and it finally went away. Of course, this is on both the inside and the outside of the elbow so maybe that makes a difference.
I did see a doctor back in March and he told me that the only way for the elbow to heal was to stop doing weight work till it got better, which I did not want to do. I've noticed that bicep and chest work seem to affect it the worse so I finally went down pretty low in weight for those two areas. When that didn't help, I finally resigned myself to the fact that I needed to stop the strength work altogether. I didn't think about Power Yoga being just as bad, that's a thought! He did tell me about those exercises that you mentioned, he told me to do them throughout the day, I'll try the 20 times per arm, see if that makes a difference, I could also try the massage thing. I have actually had the elbow thing for at least a year. At one time I had it on the other elbow and it finally went away. Of course, this is on both the inside and the outside of the elbow so maybe that makes a difference.
mogambo
Cathlete
I want to put in one more plug for not resting it. This physical therapist has a PhD in Physical Therapy and is the sports medicine guy who puts UNCs football and basketball players back together. He says rest will certainly heal it, but will not strengthen the tendon, so it will reinjure again. It will be a weak spot.
He says to work that tendon, and they strengthen very slowly, so you have to keep at it, and most people give up too early. Keep working the muscle with light weight, don't do anything that hurts, but keep working it. Use ice after a tought workout and stick with it. Anyway, it worked for me. Good luck!
He says to work that tendon, and they strengthen very slowly, so you have to keep at it, and most people give up too early. Keep working the muscle with light weight, don't do anything that hurts, but keep working it. Use ice after a tought workout and stick with it. Anyway, it worked for me. Good luck!
I agree that you should ABSOLUTLEY stay active in the upperbody! Nothing intense to aggravate the area of course but keep training smart with the proper exercises that will strengthen your forearm and eventually alleviate your pain!
3 components of fitness:cardiovascular,strength and flexibility! Even when rehabbing from an injury, you can always modify and keep the balance in your program! It's especially important to be consistent on your daily stretches that pertain to your injury !
Below is more thorough info for those interested in reading about tennis elbow(which is very common), along with stretches and exercise ideas to incorporate slowly into your regime!
Keeping Tennis Elbow at Arm's Length: Simple, Effective Strengthening Exercises
Tennis elbow involves damage to the forearm muscles and tendons. Rehabilitation from this painful condition usually includes rest, icing, stretching exercises, improving tennis technique, and using an elbow strap called a counterforce brace. But perhaps the most important part of rehabilitation is strengthening exercises, which both promote recovery and help keep tennis elbow from returning.Two types of exercise will help you regain strength: exercises with weights and exercises without. Exercises without weights. Effective strengthening exercises without weights can be done with a thick rubber band and a tennis ball. Do these exercises first with your elbow bent at your side, then progress over time to doing the exercises with your arm out straight in front.For the finger extension exercise, place a thick rubber band around your fingers and thumb near the base of your fingers. With your palm facing the floor, spread your fingers apart as much as possible. Hold for 3 seconds, then release. Repeat until your fingers and forearm grow tired. After this becomes easy, slide the rubber band closer to your fingertips. When you can readily do the exercise from the fingertips, graduate to a thicker rubber band.To do the hand squeeze, hold a tennis ball in your palm. Squeeze the ball firmly and hold for 3 seconds, then relax. Repeat until your muscles grow tired. If this exercise is difficult at first, start with a foam ball or racquetball and progress to a tennis ball.Do these two exercises several times each day. It's a good idea to have tennis balls and rubber bands in convenient places, like at your desk and by the telephone. Continue to do tennis ball and rubber band exercises through the duration of the weight training program described below.Exercises with weights. Before each weightlifting session, work up a light sweat with 3 to 5 minutes of brisk walking, cycling, or jogging, or warm the elbow directly by using a hot pad. Also, progress gradually: This is extremely important to prevent reaggravating the injury. If you have been prescribed a counterforce brace, wear it while doing the following exercises (figures 1 and 2).Begin with no weight, and do a set of 10 to 15 repetitions (reps) daily. Once you can comfortably do 30 reps for two consecutive sets, use a 1-pound weight and go back to 10 to 15 reps. Work up to 30 reps.Over time, increase the weight in 1-pound increments to 3 pounds, then in 2-pound increments to 5 to 7 pounds. But work up to only 20 reps with 3-pound weights and above. At the 3-pound level, gradually work toward straightening your elbow (but not locking it) and not supporting your arm.Progress in each exercise at its own rate. You will achieve heavier weights faster on some than on others. Ice your elbow for 10 to 20 minutes after each exercise session.Most important, do not cause pain. If any exercise causes pain, modify it by decreasing the weight, decreasing the number of reps, or reducing the range of motion. If you still feel exercise-related pain after taking one or more of these steps, check with your doctor or physical therapist. directly
Tip "Safer Stretching for tennis elbow":
During stretching for the extensor muscle group please first flex the elbow then flex the wrist to a comfortable position as to begin the stretch then extend the elbow with the wrist in a preset comfortable position.
It is best to stretch over larger,more stable joints (ie.elbow rather than wrist) than to stretch the wrist with the elbow already in an extended position.
Exercise suggestions:
approach it any way you want directly or indirectly! Yoga is a Great alternative for you to incorporate your stretching along with using your body for resistance! Go for it!
InDirectly: You are hitting your forearms indirectly in alot of upperbody work such as bicep curls, pec flyes etc so those upperbody exercises you are doing now count too(that's why these have been bothering you and aggravating your area)!
Here are some good old fashioned ones for you:
Chin ups,to increase the intensity do them holding onto a towel. Using a towel makes it work 3 times harder.
The Farmers walk . heheh It is one of the best exercises out there. Very simple... Just grab some dumbbells and walk with them(or barbells,bodybars or something easy to grip). Give yourself a goal destination and try to walk there and back without setting the weights down. (goal of course is to lift heavier each time)
Start with a pair of DB's, at your side, palms facing out, curl the weight to your shoulders where palms are facing your shoulders, and then rotate the DB's till your palms are facing back out, and then lower the weight.
Last but not least is the One-arm barbell curl. Start with an empty bar, hand centered on the bar, just curl it like you would a DB. This will work core stabilizers AND it will work your forearms a lot harder because they have to work to keep the weight from wobbling.
For more therapeutic exercises, these below are awesome with the tubing!
Tubing exercises http://www.thera-bandacademy.com/IV__Resource_Library/iv-b-2-c-1.html
Take care and let us know how you make out! I wish you a speedy healthy recovery ;-)
3 components of fitness:cardiovascular,strength and flexibility! Even when rehabbing from an injury, you can always modify and keep the balance in your program! It's especially important to be consistent on your daily stretches that pertain to your injury !
Below is more thorough info for those interested in reading about tennis elbow(which is very common), along with stretches and exercise ideas to incorporate slowly into your regime!
Keeping Tennis Elbow at Arm's Length: Simple, Effective Strengthening Exercises
Tennis elbow involves damage to the forearm muscles and tendons. Rehabilitation from this painful condition usually includes rest, icing, stretching exercises, improving tennis technique, and using an elbow strap called a counterforce brace. But perhaps the most important part of rehabilitation is strengthening exercises, which both promote recovery and help keep tennis elbow from returning.Two types of exercise will help you regain strength: exercises with weights and exercises without. Exercises without weights. Effective strengthening exercises without weights can be done with a thick rubber band and a tennis ball. Do these exercises first with your elbow bent at your side, then progress over time to doing the exercises with your arm out straight in front.For the finger extension exercise, place a thick rubber band around your fingers and thumb near the base of your fingers. With your palm facing the floor, spread your fingers apart as much as possible. Hold for 3 seconds, then release. Repeat until your fingers and forearm grow tired. After this becomes easy, slide the rubber band closer to your fingertips. When you can readily do the exercise from the fingertips, graduate to a thicker rubber band.To do the hand squeeze, hold a tennis ball in your palm. Squeeze the ball firmly and hold for 3 seconds, then relax. Repeat until your muscles grow tired. If this exercise is difficult at first, start with a foam ball or racquetball and progress to a tennis ball.Do these two exercises several times each day. It's a good idea to have tennis balls and rubber bands in convenient places, like at your desk and by the telephone. Continue to do tennis ball and rubber band exercises through the duration of the weight training program described below.Exercises with weights. Before each weightlifting session, work up a light sweat with 3 to 5 minutes of brisk walking, cycling, or jogging, or warm the elbow directly by using a hot pad. Also, progress gradually: This is extremely important to prevent reaggravating the injury. If you have been prescribed a counterforce brace, wear it while doing the following exercises (figures 1 and 2).Begin with no weight, and do a set of 10 to 15 repetitions (reps) daily. Once you can comfortably do 30 reps for two consecutive sets, use a 1-pound weight and go back to 10 to 15 reps. Work up to 30 reps.Over time, increase the weight in 1-pound increments to 3 pounds, then in 2-pound increments to 5 to 7 pounds. But work up to only 20 reps with 3-pound weights and above. At the 3-pound level, gradually work toward straightening your elbow (but not locking it) and not supporting your arm.Progress in each exercise at its own rate. You will achieve heavier weights faster on some than on others. Ice your elbow for 10 to 20 minutes after each exercise session.Most important, do not cause pain. If any exercise causes pain, modify it by decreasing the weight, decreasing the number of reps, or reducing the range of motion. If you still feel exercise-related pain after taking one or more of these steps, check with your doctor or physical therapist. directly
Tip "Safer Stretching for tennis elbow":
During stretching for the extensor muscle group please first flex the elbow then flex the wrist to a comfortable position as to begin the stretch then extend the elbow with the wrist in a preset comfortable position.
It is best to stretch over larger,more stable joints (ie.elbow rather than wrist) than to stretch the wrist with the elbow already in an extended position.
Exercise suggestions:
approach it any way you want directly or indirectly! Yoga is a Great alternative for you to incorporate your stretching along with using your body for resistance! Go for it!
InDirectly: You are hitting your forearms indirectly in alot of upperbody work such as bicep curls, pec flyes etc so those upperbody exercises you are doing now count too(that's why these have been bothering you and aggravating your area)!
Here are some good old fashioned ones for you:
Chin ups,to increase the intensity do them holding onto a towel. Using a towel makes it work 3 times harder.
The Farmers walk . heheh It is one of the best exercises out there. Very simple... Just grab some dumbbells and walk with them(or barbells,bodybars or something easy to grip). Give yourself a goal destination and try to walk there and back without setting the weights down. (goal of course is to lift heavier each time)
Start with a pair of DB's, at your side, palms facing out, curl the weight to your shoulders where palms are facing your shoulders, and then rotate the DB's till your palms are facing back out, and then lower the weight.
Last but not least is the One-arm barbell curl. Start with an empty bar, hand centered on the bar, just curl it like you would a DB. This will work core stabilizers AND it will work your forearms a lot harder because they have to work to keep the weight from wobbling.
For more therapeutic exercises, these below are awesome with the tubing!
Tubing exercises http://www.thera-bandacademy.com/IV__Resource_Library/iv-b-2-c-1.html
Take care and let us know how you make out! I wish you a speedy healthy recovery ;-)