#ALEXA JEAN FITNESS UPPER BODY PDF DOWNLOAD#

What it does mean is that you have to be a bit more aware of how your elbows are behaving and feeling in different exercises. This is not “bad” and it does not mean something is “wrong” with your elbows. Hyperextension in the elbows is quite common, particularly amongst female trainees. While that may truly be the case for some people and their peculiar body structure, more often it’s simply a case of needing some additional preparatory training and a slower progression of the main activities to keep the elbows healthy and able to adapt to your exercise sessions appropriately. Whether that is gymnastic ring training, particular barbell exercises, or any other specific physical activities. It can lead us to think some activities are inherently bad or dangerous. Yet, most of us have to deal with pain and dysfunction lasting much longer than that, even after rest and what we think of as a gradual return to training. If you’re dealing with a true inflammatory issue, then a rest period of 2-3 weeks should be enough to resolve the condition.

or why you were fine with these same activities a year ago but now they are creating difficulties.

why exactly you might have these problems when another person doesn’t, even with doing the same volume and intensity of activity.

Unfortunately, these terms don’t tell us: For instance, the most prevalent overuse/repetitive strain pathologies are the lateral and medial epicondylitides, “Tennis” and “Golfer’s” elbow. Like most other pathology classification, the conditions at the elbows are usually diagnosed by the affected tissue, whether it is tendonitis, muscle strain, ligament sprain, bursitis, or even stress fractures.īut unless you had a particular trauma such as a fall or other impact injury, these diagnoses are more descriptive than very helpful. When people force these actions too quickly, they’re much more prone to injury. That’s not to say we should avoid these motions, but simply that they should be practiced and built up to deliberately. It’s important to ease in to actions where there are stresses outside the “normal” plane of flexion and extension (bending and straightening). The elbow is vulnerable to sprains and strains when there are abnormal or excessive traction forces occurring, either from falls or other violent stress, such as quick pulls or impacts to the forearm that pull on the elbow joint. These movements tend to be quite different from what people are used to in their normal, daily activities. When starting bodyweight training, there are all sorts of new strains and forces on the hands, wrists, and elbows. This may be one of the contributing factors to why people have problems when beginning bodyweight training.

We are more used to the open chain actions, while bodyweight exercise work often places our upper body in the closed chain. Unlike the knee though, it is primarily used in open chain movements for grasping and manipulation of objects versus being fixed on the ground or other objects, as the knee is. Its primary role is flexion and extension of the arm, so it’s similar to the knee joint. The elbow is made up of two forearm bones–the radius and ulna–that form a hinge joint to the upper arm (humerus). Want to skip the sciencey stuff? Click here to skip right to the exercises that’ll help you fix your elbows.

#ALEXA JEAN FITNESS UPPER BODY PDF DOWNLOAD#

👉 Download our Body Maintenance Guide for an easy recovery routine you can do at home. We’ll help you recover better and avoid injuries. Taking care of your elbows is a part of taking care of your entire body.

Alexa jean fitness upper body pdf