One Of The Most Dangerous
Exercises for Tennis Elbow
by Todd Scott
Here's a cold
usually doesn't go
away over night. So if you're already experiencing pain, or if you want
to avoid tennis elbow... then read this carefully.
If you're looking for an off court program to improve your game, and you
should be if you're
serious about winning, one of the worst things you can do is follow the
training advice in fitness magazines..
... if you do, you may as well cut your arm off...
I know this because I'm a training advisor to 2 of the most prominent in
the fitness industry - Men's Fitness Magazine and Muscle & Fitness Hers
The simple truth is that these magazines are great, they have great
content, great advice from real experts at the top of their game, but
they're not for tennis. Some of the advice can help, but if you
can't determine what applies to tennis and what don't...
...it can hurt your game, cause you pain, and put you on the bench...
faster than greased lightning.
But that's why I'm here...
...So you don't hurt yourself
The Upright Row &
There are different variations to this exercise and it CAN be beneficial
if you do it properly, but if you're just hitting the gym, stay away...
Incase you're not sure what it is, I'll briefly explain.
The upright row is performed with either a a pair of dumbbells or a
barbell. A person grabs the bar with the hands placed about 5 inches
apart and lifts it straight up the body stopping just below the chin.
If you're not already performing this exercise and you play a lot of
tennis... with a little time it can cause tennis elbow bringing pain
you've never imagined. I don't care how young or old you are.
When the tendons of the elbow are tight, this exercise is particularly
dangerous because of
the 'unnatural force' placed on the joint.
With the hands placed close on the bar, the upward motion places stress
on the elbow... stress against it's unnatural bending motion.
... let me explain.
Let your arm hang by your side and contract your bicep bringing your
forearm closer to your upper arm. You're forearm will move in a vertical
line to the ground. That's the natural motion.
As you're bringing your forearm toward your upper arm, stop half way
where your arm forms a 90 degree angle.
With your arm at a 90 degree angle, imagine trying to bend your elbow
laterally (or across your body) without rotating your shoulder. You
can't, the elbow joint isn't made for it and the ligaments
and tendons serve to keep the elbow from bending in that direction.
The force placed on the elbow joint during the upright simulates trying
to bend it in a way in which it wasn't made. It stretches the ligaments
and tendons, causes inflammation, and BAM... there you are on the
sidelines with tennis elbow... for how long? Who knows... so it's best
to play it safe and use alternate exercises to strengthen your
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