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DIY Forearm Exercises IV

The following DIY Forearm exercise utilizes a simple, very common forearm exercise.  Pictured here we simply took a small dumbbell and/or weighted object you find at home and hang your wrist off the edge of a table.  First, with the palm down slowly lift the wrist up and down repetitively 10-12 reps - 4 sets.  Performing the exercise slowly is the key.  A 5 second delay lowering the weight is optimal. In the second picture, just reverse the exercise to palm up.  Utilize the same parameters and instructions emphasizing slow and steady repetitions.  Perform this exercise 4 sets of 10-12.  Remember to use

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DIY Forearm exercises III

Hello all! This month we continue on our theme of DIY home exercises for the wrist and/or forearm.  As you can see from the picture this exercise utilizes 2 household products everyone has: rice & 5 gallon bucket.  Baseball players and boxers have been using this exercise for decades, so just in case you have not seen it we are now passing it along to you. Simply take any 5 gallon bucket in your garage and fill it half way with a 25 lbs. bag of rice from the grocery store.  Set the bucket on a table and dig your hand

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DIY Forearm Ex’s Part II

This week we expand on the "DIY" forearm exercises by adding another easy to do yet very effective exercise.  Simply use a heavy stick of some kind(pictured below is a 4 lbs. bar) to perform a slow a steady Pronation of the wrist (moving wrist to palm down) back and forth 10x.  This can be done in 3-4 sets. Next, pharmacy again with the arm extended(pictured below) perform a wrist Supination(moving wrist to palm up) back and forth 10x-3 or 4 sets. Finally, advice still in the same position slowly move the stick forward and backward like your "knighting" someone.

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DIY Forearm exercise

In Conjunction with last months Trainer's Tips, this month we give you an easy Do It Yourself (DIY) forearm exercise. This can be used for the weekend warrior rehabilitating "golfer's elbow" or the high school baseball pitcher trying to strengthen his forearms.  Note, if you are rehabilitating an injury make sure this exercise does not increase your medial or lateral elbow pain.  If yes, then lighten the weight. Simply use a dowel and attach a rope to the middle of the stick.  At the opposite end away from the stick configure a slip knot that will allow you to slide a

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Golfer’s Elbow

Medial Epicondylitis is commonly known as " Golfer's Elbow."  This condition is caused by repeated wrist flexion against resistance much like that of a golfer taking repeated swings with the golf club.  Pain is present at the medial epicondyle or the bump on the inside of your elbow.  This is due to the repeated stress on the attachment site for the wrist flexor's of the forearm and where they attach to the elbow.  This condition is not exclusively just for golfer's but any athlete who does this repeated action.  Many throwers and construction workers also complain of this ailment.  However, don't

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Core Plus

We have visited core exercises before.  However, I thought it was time to add an advanced core exercise that involves lower body, abdominal's and upper body muscles.  This is for the athlete who wants to take their Core training up an notch. Simply, take a normal Swissball /exercise ball and perform a walk out hold.  This engages both core and shoulder muscles.  Now, take this one step further and add something unstable like an Indo Board.  This exercise takes extreme focus and abdominal strength.  Try  balancing  for 1-2 minutes to start, slowly gaining time until you reach 5 min.  The farther one

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Men’s and Women’s shoe list

Hello again Training Tips fans!  Sorry for the long layoff but we are back!  This installment deals with proper footwear.  We have covered a lot of different injuries on this page, but never shoes.  Proper footwear serves as a solid foundation for any athlete, especially runners.  Think of shoes in the same vein as tires for your car.  You need the right size, shape, thickness, tread for your environment or your vehicle won’t drive as well as it could.  Shoes are the same thing for your feet.  Wearing the proper shoe for your body type and sport are essential for superior athletic

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Shoulder Mobility Part II

PCx4 - Supine Grab and Lean Stretch The second stretch is a "Supine grab and lean stretch" on a table. While lying on your back, reach across your body and grab the underside of the table. Gently lean to the opposite side of the table while sliding underneath your arm that is holding the edge of the table. You should feel a gentle stretch of the entire posterior aspect of your shoulder including the deltoid muscle. Hold this stretch 30-45 sec. (more…)

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