Joint Pain? Tendon Strengthening Exercises for Biceps, Elbows and Knees
Вставка
- Опубліковано 29 тра 2024
- PDF pose chart here: www.yogabody.com/tendon-ligam...
Do you have tendonitis? If you’re suffering from a tendon injury right now or if you just want to prevent one and better support your joints, this video is for you.
Just like you can build muscle, you can build tendons, you can likely increase your ligament strength, and there’s even some evidence to suggest you can improve the resilience of your cartilage if you train carefully and give yourself time to adapt. In this video I’ll share a simple, conservative, three-month protocol you can follow at home to strengthen some key tendons. It takes just five minutes, twice a week, and is designed to supplement any other form of exercise you already do.
For the sake of simplicity, this focuses on strengthening the tendons in your knees, elbows, and biceps, but you could apply the same protocol to the tendons of most joints in your body. During the first month you’ll work on isometric movement, the second month on eccentric, and by the third month you’ll work on eccentric and concentric movements combined.
Unlike muscles, which can build quickly, changes in your tendons won’t happen overnight. But if you’re patient and commit to these three-month training blocks, you'll hopefully see some great results. Let’s get started!
VIDEO CONTENTS
00:00 Tendonitis
01:55 Why tendon injuries happen
03:12 Healing and strengthening protocol
04:15 Knee tendon exercises
05:20 Elbow tendon exercises
08:51 Bicep tendon exercises
DISCLAIMER - this video is for educational purposes only. If you have a serious tendon injury, please see a doctor before starting any self-care routine.
WHAT IS TENDONITIS?
Tendonitis is the inflammation of a tendon, the tissue that connects muscles to bones. It typically results from overuse or injury, causing pain, swelling, and restricted movement in the affected area.
The most common areas for tendonitis include the shoulders (rotator cuff tendinitis), elbows (tennis or golfer's elbow), wrists (wrist tendonitis), knees (patellar tendonitis), and Achilles tendon (Achilles tendonitis).
WHAT WE’LL COVER
* Why tendons take longer than muscles to heal and strengthen
* An effective three-month treatment protocol
* Strengthening exercises for knee, elbow, and bicep tendons
WANT MORE?
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* Lucas’ podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
Got a question? Please post down below.
#Tendons #Tendonitis #Tendinopathy #TendonExercises
Thank you for the exercises. Could you please make another video showing how to strenghten the connective tissue on knees and ankles?
I have needed this for so long. Thank you so much for doing this. I would like more exercises for all the different joints. I am a 70 year old, female and love Pickleball, but need this assistance.
You're welcome! You are amazing at 70, keep going!
I developed "golfer's elbow" after lifting my 6 month old granddaughter last Christmas. I see her every couple months so it has never gone away. I finally decided I needed to start lifting some weights to get stronger with the hope that this helps. After your explanation, which made so much sense, I will be adding these tendon exercises as well.
Great presentation and ideas! Thank you!
You're most welcome!
- YOGABODY Team
Thank you so much. You are so easy to listen to and you are easy on my eyes, too! 😊. I have a torn rotator cuff or an impingement. Not sure yet. Will these exercises help or hurt?
Loved Lucas' simply explained approach! I find him extremely knowledgeable and teachings that work for me! Thank you ❣️ Will the isometric exercise exercise for The patellar tendon also strength the lateral condyle ligament?? It bulges out on me. Thank you! Sue
Excellent, I'm starting this protocol today. Can you make a video covering groups of joints, specifically the lumbar and hips? Mahalo!
Thank you so much. I am gonna try this. How do you do it for the wrists?
This is wonderful. Pls check the link. It is broken.
Thanks a lot!!
im 2 weeks in to rehab jumpers knee im still having pain when straightening my knee but i can jump and run with very very low pain do you think i should start playing basketball again or should i still keep on my rehab?
What you think about the October 4th thing going around the net?
I feel it can effect our body just with the noise.
But is something up?
Good video. Link to PDF is broken. No page found.
Thank you! Glad you like it. The PDF works fine, please try to use a different browser.
Oh now this could have been the video I needed! I have always suffered with tennis elbow (outside joint tenderness) but it also ends up making my forearm muscles / tendons really tight and sore (like cables). I am having a terrible time right now and I am at a loss to what to do - so I am wondering..... You still believe this works if the person is already suffering with tendon pain - and by a "less is more" approach over a longer period of time - this will help strengthen the tendons and the pain will ease? So - to be clear - it WONT just cause my tendons even more inflammation / discomfort by aggrevating them?
It is really best to consult medical advice, but many people find that a gradual and controlled approach to exercises like those in the video can help strengthen tendons over time. However, it's crucial to consult a healthcare professional for personalized advice and to ensure it's appropriate for your specific condition. They can guide you in managing your tennis elbow and provide recommendations that won't aggravate your tendons further.
- YB Team
Head, Shoulders, Knees & Toes!! 😂
All those of which we need to keep healthy and improve! -YB Team
Thank you so much for your video :-D
Just a question... What level of pain is acceptable for these exercices for golfer elbow, 3-4 ?
HI Michael. It's generally recommended to keep pain levels low, around a 2-3 on a 10-point scale. Pain beyond this level could indicate too much strain on the tendon, potentially delaying healing.
- YOGABODY Team
@@YOGABODY.Official thank you for your answer :-D have a nice day!
Is there a modified position for the wall sit? I love this and will start the 3 month process for my knee ligaments, but my husband has had knee surgeries and is hesitant to try it.
I did not have any knee surgeries so I can't speak from my experience, but there is a kneesovertoesguy here on youtube who had knee surgeries and talks about different exercises which are good for knees and other joints
thank you, great video. I tried to download pdf and it says page not found
You're welcome! Glad you like it, use a different web broswer instead.
- YOGABODY Team
Just discovered the channel. Liked comment suscribed. Can we have one when you have a hernia in the belly but still want to train grappling 😅😅😅😅 🙏🏼
Thank you for the support! Ouch, hernia in the belly doesn't sound great, best to discuss options with your doctor
Thanks Lucas. Can i do these daily?
Hi. You can do it a few times a week, allowing for rest days in between to avoid overuse injuries. Start with 2-3 sessions per week and gradually increase frequency as your strength and endurance improve. Hope it helps.
- YOGABODY Team
Any help with the rotator cuff tendinosis?
Hi. For rotator cuff tendinosis, it's crucial to consult a healthcare professional for personalized guidance and treatment options tailored to your specific condition. Additionally, gentle shoulder stretches and strengthening exercises can complement professional advice in managing discomfort.
Wish i could fix my forearms and elbows! Suffering tennis elbow , keep having to stop martial arts , elbow hurts every time then the foreams start hurting tryed everything! 😢
Try the ricebucket wrist/underarm training method. It's working for me
Need your help urgently.
I am only 23 years old. Experienceing little to modest lower back pain for the last 3-4 years which comes and goes after little rest.
For for some time more than 2 months I am experiencing more pain somedays were miserable painful still .
Here are my MRI findings
L5S1 AP 10 , Tran 15
1.S1 Lumbarization
2.L5/S1 Intervertebral Disc Dehydration
3.Conus Medullaris Ends at L1 Level
4.L5/S1 Posterocentral and Bilateral Paramedian Disc Protrusion with mild caudal disc migration causing anterior thecal sac compression with mild impingement of bilateral traversing (S1) nerve roots .
I am doing phisiotheraphy and flexon exercise for last 1.5 months still no improvement.
Please I need your guide
Can’t find the PDF! I clicked on the link and got directed to a page that did not have the link,! HELP!
The link above should be working fine. You should place in your name and email then check your email inbox, you should be able to see the link to the PDF. Thanks!
- yb team
What about hip tendinitis?
That sounds challenging, but a great suggestion. Best to chat with a healthcare professional if it is severe. I have a 21-Day Hip Opening Challenge that can help improve hip flexibility and mobility, which may provide some relief for hip tendonitis in the meantime yogabody.pulse.ly/6g4l11oyph.
I go to the gym everyday. I have joint pain. How can these little grandma movements do anything???
Slowly with modifications.
- YOGABODY Team
Can someone with carpal tunnel do these exercises?
I was just about to add that. Wrists, please, Lucas. A lot of us have problems there!