Natural Health Solutions Even among fitness enthusiasts, I've consistently found that many people neglect the tendons that control their wrists and elbows - this is a big mistake, as these tissues are not well perfused with blood, so when they are injured, they can take many months to heal. All of us constantly use our wrists and elbows, but most of us only tune into this reality if we injure one of these areas. To build and maintain strength in the tendons that attach to and move your wrists and elbows, please consider making the following exercises a part of your everyday life: Tennis Ball Squeeze Slowly squeeze and release a tennis ball for 20 repetitions, 3 times a day. Be deliberate in squeezing and relaxing at a slow pace, as both phases of contraction - concentric and eccentric - are important for building tendon strength. The orange and yellow tennis ball in the photos above is a low compression ball that is a good choice if you find it difficult to squeeze a regular tennis ball. You can also use a smaller squash ball or any other type of ball that compresses with pressure and reverts back to its ball shape when you relax your muscles. Squeezing a ball in this fashion strengthens the tendons and muscles that line the side of your forearm that you see when your palm is facing you. These tissues include:
Elastic Expansion To strengthen the tendons and muscles that line the opposite side of your forearm, bring your fingers together like you're closing the mouth of a puppet that is draped over your hand, surround the ends of your fingers and thumb with an elastic band, then slowly expand and relax your fingers and thumb like you're opening and closing your puppet's mouth. As with the tennis ball squeeze, be mindful of doing this exercise slowly, especially the eccentric (relaxation) phase. Twenty repetitions, 3 sets a day will build and maintain highly functional strength in the following wrist extensor muscles, imparting tremendous protection to multiple tendons in your wrists and elbows:
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