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Tendonitis Forearm

This is the Top 3 Exercises for Carpal TunnelSyndrome. Carpal tunnel syndrome involves a nerve called the median nerve.The median nerve starts at C5 to T1 which is right here. So about the middle lower partof your neck. The nerve travels down your arm, down the front of your arm, in frontyour elbow and into the hand. It innervates or gives sensation to the thumb, index finger,middle finger and half of the ring finger. So that is your median nerve. That is the nervethat is problematic in carpal tunnel syndrome. The carpal tunnel is right here.So carpal means wrist bones. There is actually a little tunnel formed with a littlesheath over top where that median nerve goes

through. People with carpal tunnel syndromewhat they will see is they will have numbness in that area. Then this area righthere in the thumb is called the thenar eminence, that area will begin wasting away.What happens is frequently that is becoming pinched here. Also what can happenis you can get pressure on the median nerve in the neck, in this area right hereespecially with an elevated first rib. It can also happen down the arm as well. So these arethe top 3 exercises that we do for carpal tunnel syndrome. Frequent problems are this.This movement right here. If that is painful or causes numbness or tingling intoyour hands especially into this area, that is

carpal tunnel. That is called Phalen’s orreverse Phalen’s test. Exercise 1 that we do for carpal tunnel syndrome.To stretch the median nerve, you do palm up, hand down, elbow straight. Youshould feel a stretch right through here. Then what you can do is take your ear to theopposite shoulder. So you head is going away from you hand. In the we do a30 second hold. As people get more advanced, they put their hand on the walland lean the opposite way. 30 second hold, 3 times. Another thing that we do is a something calleda median nerve release and it goes like this: Hand stretched out, make a fist, first.Hold it for 5 seconds. Hand out straight,

hold 5 seconds. Make almost like a puppetposition, hold 5 seconds. Palm up, hold 5 seconds. Reach underneath, grab the thumb,pull back, hold 5 seconds. That is exercise 2. Frequently we will have peoplego through that 2 or 3 times. Exercise 3 is called a first rib stretch.What we do is this: we take a towel, if I have carpal tunnel on the right side, and I havesome sort of tightness right here in what is called the brachial plexus but basically righthere, this area. If somebody has carpal tunnel and they are going like this a lotespecially if they are a rightsided sleeper, this is an area that we want to address. You can getcarpal tunnel symptoms from pressure

on the median nerve right here. It is frequentlymissed even with an xray or an MRI. What we do is we put the towel directly onthis area which your first rib is right here. The towel is over top of your shoulder, pulldown, one arm in the front, one hand in the back. Then you lean the opposite direction.You are going to feel a really nice stretch right through here. In the here, wedo a 30 second hold, 3 times. That is the top 3 exercises for carpal tunnel syndrome..

The Truth About Tennis Elbow WHAT REALLY CAUSES IT

What’s up guys? Jeff Cavaliere, ATHLEANX.COM. Today we’re going to talk all about TennisElbow, and really, what the hell’s causing it in the first place because a lot of youout there who deal with this common, very common orthopedic issue, aren’t playingany tennis at all, but you’ve been really having a hard time getting rid of it. Well we have to, as we always say here, startlooking somewhere other than where it hurts. If you really want to get to the root causeof what’s going on with whatever orthopedic issue you’re dealing with,

whatever issue is preventing you from gettingyour best workouts in, or competing, you have to start looking at the place that’s not hurting. At least start looking above and below whereit’s hurting. So let me explain a little bit. When we’re talking about Tennis Elbow, weknow that it’s this spot right here on the outside of the forearm that’s killing us. But, does it mean that that’s the cause? No,we know, already we know that 99 percent of the time, when something’s hurting, it’s a breakdown of one of the supportingareas or joints that’s causing this one to

start bearing all the brunt . And especially when the joint in questionhere is one of those more stable and immobile joints, and that’s exactly what you’re dealingwith here in the elbow. All it likes to do here is hinge up and down.That should remind you of something else. The knee. The knee, we’ve talked about before in othertutorials, how the knee deals with all of the inabilities of the hip and the ankle to dotheir own job. When the ankle breaks down, or the mobilityof the ankle is either too much or too little,

it sends stress up through the knee. When the hip is either too tight or too weak,it sends stress down towards the knee. The same thing happens here in the elbow. So before you start thinking, ‘Oh I’ve gotto sit here and rub the outside of my elbow because my therapist told me to do that,’or ‘I’ve got to really strengthen the outsideof my forearms by doing a lot of wrist extensions, right, you know, wrist extensions with dumbbells,because I have weak forearm extensors.’ That’s probably going to cause you to haveeven more pain. And I can tell you this, it’s

not going to fix your problem. So, we’ve got to start thinking a little bitdifferently. If you look at your forearm, a lot of times guys the weakness is not onthis side of the forearm that everyone tells you it is. It’s actually a weakness on this side of theforearm, completely counter to what you’ve been told. So, here’s how that all that out. If yourforearm flexors are weak, and let’s go back to tennis because it’s going to be an easyway for us to describe its function,

if you’re playing tennis and you have to serve,right, you know that a lot of wrist flexion, powerful wrist flexion will come in as theracket comes down to execute that serve. Guess what happens if you don’t have enoughpower to execute that flexion? You have to, you have to create it. And you create that by preloading the wristflexors, by putting them on stretch very much the same way that if we want to jump high,we don’t start from here. We have to preload the quads and glutes byleaning, you know, by squatting down to jump. Well, the same thing will happen here, but

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