9 Reasons Why You Should Practice Yoga - Men's Fitness

9 Reasons Why You Should Practice Yoga

Here’s how routine stretching and breathing can enhance your life, from better sex to injury prevention.

Joshua Berman

 

Yes, the obvious is true: most yoga classes are attended by a majority of fit, flexible females in tight clothes. But, contrary to what you might think, it’s not just a sport for sexy ladies. And we have tons of reasons why you should be doing it—other than picking up women.

With yoga, you’ll hone your mental focus, rid your system of toxins, and maybe even boost your performance in the bedroom. You’ll even be able to touch your toes — improved flexibility is a bonus for just about every sport.

Yes, the real results of regular yoga practice are quite practical, and you don’t need any special equipment—just a few square feet of space and a mat. Here’s how that extra bit of stretching will not only enhance your other workouts, but also your life.

1. Relieve stress.

We all find ways to deal with stress. But Terrence Monte, a managing teacher at Pure Yoga, says, “going to amped up gyms or punching a punching bag can make you more aggressive or more tired.” Yoga, on the other hand, employs a number of relaxation techniques, which, with regular practice, can make you calmer overall. Sadie Nardini, host of “Rock Your Yoga,” adds, “Along with training your body, yoga trains your mind to see the bigger picture and act from integrity instead of freaking out. If you want to be more James Bond than Charlie Sheen, get yourself on the mat.” Being forced to unplug from text, calls, and email for 60 to 90 minutes doesn't hurt either.

2. Get flexible.

Most series of yoga asanas (physical postures) include one or more spinal twists to loosen the many joints that make up your spine. This can improve your tennis game and golf swing, as well as promote detoxification and good digestion. Yogi Cameron Alborizan, Ayurvedic healer, yoga guru, and author of The One Plan, says, “Think of the body as a sponge filled with dirty sink water. Gentle twists help to wring the sponge out and purge toxins.”

3. Sculpt muscles.

Yoga uses the weight of your own body to build mass and strength. Don’t believe it? Think about how many clunky free-weights it takes to bench press your bodyweight (150–200 lbs.)—yoga allows you to get the same muscle-building benefits by performing long, extended pushups, squats, and leg lifts. The results are well-worked muscle groups, which get stronger with each class.




4. Prevent workout injuries.

Most yoga classes begin with a reminder to honor your body’s particular needs and limits on that particular day. This basic ability to scan and assess yourself as you practice will help reduce the incidence of injury when running or playing other sports. Plus, flexible, well-stretched yoga muscles will heal and recover more quickly after working out or getting strained.

5. Have better sex.

One way to improve your performance in the bedroom is to translate all those relaxation and breathing techniques from yoga class into better, longer sex. Yogi Cameron says these strengthened concentration skills will help you focus your mind and better channel your sexual energy, helping to prevent premature ejaculation. “This can lead to increased sexual endurance,” he says, “and will make you far more sensitive and responsive to your partner.” Trust us, she’ll thank you for it.

6. Push your limits.

There are many types of yoga classes, some gentler than others. But when you find the class that matches your abilities—and pushes them? “Watch out!” says Nardini. “With long holds and often continual movements, you’ll amp up cardio at the same time you’re building whole-body lean muscle mass. Find a class with ‘Power,’ ‘Vinyasa,’ or Flow’ in the title, and you can skip the gym that day.”




7. Calm your mind.

In the midst of a jam-packed schedule, committing to the relaxed space of a yoga class might be the only way for some guys to slow down and breathe right. Scott Rodwin, founder of Radiance Yoga, explains that breathing exercises, called pranayama, have been developed over thousands of years to calm and tame that endless stream of thoughts. This, he says, leads to greater concentration as you work your way through each pose—and, in most cases, a calmness that lasts the rest of the day.

8. Smell better.

Seriously. Michael Hewitt, founder of Sarva Yoga Academy says yoga is very much about waste removal. “Pheremonally, regular practice is more effective than cologne,” he says. Exhaling and sweating help get rid of toxins during class, so that afterward, your sweat really will smell sweeter. “After a class,” says Hewett, “[your body is] cleaner, more confident and focused than when you walked in.”

9. Set goals.

Most yoga teachers ask you to set an intention for that particular session or in some other part of your life. This simple act saying something in your head like, “I’ll be easier on myself for one hour,” can have far-reaching effects. “We all know how to get what we want,” says Monte, “but many of us struggle with knowing what we want. Yoga can help that question become more real, tangible, and accessible in everyday life.”



http://www.mensfitness.com/training/endurance/9-reasons-why-you-should-practice-yoga
 

Agatsu Joint Mobility for Fighters - My Mad Methods

Agatsu Joint Mobility for Fighters

Don’t let injury hamper your skill development. Let Shawn Mozen show you how through joint mobility.

Mixed martial arts is arguably one of the most physically demanding sports in the world. Participants put their bodies through hour after hour of rigorous training that tests their strength, endurance, flexibility, and mobility. Even the best conditioned and technical fighters are at constant risk of injury every time they step on the mat to train or compete. To reduce the chance of injury and improve their overall conditioning, all MMA training programs should be built around a solid joint mobility prep routine.

What is Joint Mobility?

Unlike flexibility training that seeks to stretch muscles, joint mobility work is performed as a means of improving and maintaining the range of motion in our joints. Think of your body as a sophisticated airplane; prior to take off, a run through of all operating systems is required. Just as a pilot would perform a preflight check list, your joint mobility training offers you time to observe and explore the range of motion in your joints. Do your shoulders move freely or are they locked up and tight? Do you have good thoracic mobility or do you walk as though you have a board nailed to your back? A preflight check list can give you a clear picture of your overall mobility (or lack thereof). For a fighter, it is just as important as a pilot checking the flaps on his airplane. If the flaps don’t move as they should, he won’t fly. If a fighter can’t move as he should, then his performance will suffer. In simple terms, if your shoulders are tight and you can’t lock your arms overhead then you won’t be able to perform a proper overhead squat. If your body is tight and stiff, then you won’t be fluid when fighting on the ground or on your feet. Furthermore, the lack of mobility increases our chances of injury during competition and training. Without proper joint mobility prep work you may have to spend a great deal of time doing joint mobility physiotherapy post-injury.

Positions of Disadvantage

In fitness and in sports we are constantly looking for positions of mechanical advantage. Fighters scramble to pin, submit, and punish from secure positions that will give them an advantage over their opponents. If they are technical, fast, and efficient they will find the positions that give them the most leverage, affording them the greater technical advantage from which to work their techniques. When fighters perform their supplemental conditioning training they look for these positions of mechanical advantage as well. When they squat they seek to place their bodies in a position of optimal alignment protecting their backs/knees and allowing them to be at their strongest. From exercise to exercise, much of our training time is spent finding a strong stable position to operate from. While this is a great way to safely work against the resistance found in weight training and other forms of general fitness conditioning, it is only a piece of a larger puzzle.

In addition to working from positions that afford us the greatest mechanical advantage, we must also observe and train in positions of disadvantage. Watch any professional sporting event in slow motion and you will begin to see the variety of positions that players pass through as they perform. Watch the slow motion replay of a tennis player as they strive to contact the ball at the last possible second. Are they in a strong position with their bones and joints optimally aligned, or are they passing through positions where they are compromised? It is during competition and training that we encounter these less-than-ideal positions and if we have not spent some time preparing our bodies to handle them, we are often injured as a result. By slowly and carefully spending time in these positions of disadvantage we learn how to move in and out of them safely. Our bodies become more comfortable and adapted to them and we move with more grace and awareness.

Agatsu Mobility Basics

All of my seminars, regardless of the topic, begin with Joint Mobility training. This training allows me to see how the participants move and the level of control they have over their own bodies. I can also see who forgot to tell me of existing injuries or even conditions the participants may be unaware of. Everything that I teach begins with the ability to control your own movement free from resistance. With that mastery of movement in place, you can then look at overcoming external forms of resistance like kettlebells, barbells, or in the case of Mixed Martial Arts, other people. If you can’t control your own body, what makes you think you can control your opponent’s?
The Agatsu Joint Mobility program follows this simple process; first we select the joint, then we explore the range of motion, refine it, and then coordinate it. By moving from isolation to coordination, we can improve the overall health of the joint as well as our ability to move our bodies as a single unit.

In the following exercises, Eugene Shewchuk (Combat Sambo/MMA Trainer and President of the Canadian Combat Sambo Federation, http://www.CombatSamboCanada.org) and myself will introduce you to this approach to joint prep and help reduce your chance of injury during MMA training. Move very slowly and with great care as you explore the range of motion in your joints. You should not feel pain as you work on these movements; as always, consult a physician before starting this or any other conditioning program.

Preparing Your Wrists for Combat

 

Striking and grappling are very demanding on combatants’ wrists. It is essential for fighters more than just strong wrists, they need highly mobile ones. You can begin to develop your mobility in this area with wrist push ups. Moving from a closed to and open hand and performing a push up, return to a closed fist in the top position. If you find this to be too much pressure on your joints from a full push up, then drop to your knees to reduce the amount of weight on your wrists. Training time is precious. The majority of any fighters time should be spent working on his combative skills. However, without excellent general conditioning, the fighter will not have access to those martial skills during combat. Furthermore, without proper joint mobility preparation his body is likely to suffer prematurely from the effects of hard training and competition. If you don’t make time to prepare then prepare to make time to heal.

Arm Screws

Stand with your feet approximately shoulder width apart and your hands out to your sides, palms forward. Turn your right palm down and around until it is pointing up. Notice how your shoulder rolls in as your arm turns around like a screw. As you turn your arm and shoulder, it is normal for the same side foot to turn as well. Allow your foot to pivot slightly inward with your heel up. Roll the shoulder back to the starting position and perform the exercise on the other side. Keep both arms up and out as you switch from side to side. As you progress in this exercise think less about the orientation of your hands and more on refining the movement with your shoulder. Your shoulder should move freely as it moves toward your jaw line and then down.

Shoot Creep

MMA is very hard on all of the joints and some of the greatest abuse can be directed at the hips, knees, and ankles. Preparing your body for a rigorous training session should include movements like the Shoot Creep that will help mobility in those areas. From a squatting position with your heels up, extend one leg. Turn the extended leg inward as your body follows. Drive off of the back foot and begin to assume a position similar to a grappling shoot. Draw the back leg up so that you have returned to the squat position and repeat on the other side as you move across the room.

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Article Information:

This article was featured in the March 2011 Issue of the My Mad Methods Magazine. "Agusta Joint Mobility for Fighter" was written by Shawn Mozen. Learn more about the My Mad Methods Magazine by Clicking Here

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Contributor Information:

Shawn Mozen is the owner of Agatsu Inc, the company that first introduced Kettlebell training in Canada. Agatsu has over 700 trainers in countries around the world who practice Shawn’s unique system that emphasizes mastery of movement. Recognized world wide as an authority on kettlebells, martial arts, and functional fitness, Shawn has appeared on US and Canadian TV shows such as VH1’s Celebrity Fit Club, Miami Ink, The Gill Deacon Show, and Off the Record. Find out more at www.Agatsu.com



http://www.mymadmethods.com/articles/mobility-articles/996-agusta-joint-mobility-for-fighters

New Research: Which Herbs and Spices Improve Your Health - Reader's Digest

New Research: Which Herbs and Spices Improve Your Health

Some spices are much more than just flavor enhancers; they may help you live a healthier life as well.

© iStockphoto/Thinkstock

Seasonings have been used since Biblical times to perk up the flavor of food. What’s new: research showing that some of them can enhance your health.

 

The USDA estimates that the average American consumes 3.3 pounds of spices annually, but more than a quarter of that is black and white pepper and mustard seed (in prepared mustard). Mustard seeds contain lots of protective substances called phytochemicals, which may inhibit the growth of existing cancer cells and help prevent normal cells from turning into cancerous ones. The following herbs and spices also have some amazing attributes, including reducing risk of heart attack or cancers.

 

© iStockphoto/Thinkstock

1. Turmeric

This herb of the ginger family provides the yellow color in curries. It’s a powerful antioxidant and has been used in Indian and Chinese medicine for centuries. Preliminary studies suggest it may help prevent or even treat Alzheimer’s disease. In some Indian villages where turmeric is popular, there are unusually low rates of Alzheimer’s. Turmeric also enhances immune function, improves digestion and may reduce your risk of heart attack. Because of its anti-inflammatory properties, scientists are studying curcumin, one of the most active substances in turmeric, as a possible treatment for cystic fibrosis.

 

© iStockphoto/Thinkstock

2. Ginger

You may know that studies have demonstrated that ginger is effective in preventing the symptoms of motion sickness, especially seasickness. In addition, it can be useful in reducing the nausea and vomiting brought on by pregnancy. To get the stomach-calming benefits, simply steep an ounce or two of fresh gingerroot in a cup of hot water.

Ginger also contains an inflammation-fighting substance called gingerol, which may help reduce pain and improve function in people who have arthritis.

 

© iStockphoto/Thinkstock

3. Rosemary

This common herb contains substances that have an anti-inflammatory effect, which may improve immune function and circulation, and reduce the severity of asthma attacks. Used as aromatherapy, it may enhance memory and cognition.

 

© iStockphoto/Thinkstock

4. Coriander

Also called cilantro, coriander is rich in protective phytochemicals and is a good source of iron, magnesium, and manganese.

 

© iStockphoto/Thinkstock

5. Cinnamon

One of the oldest spices known, cinnamon seems to reduce inflammation, and recent studies show that it may also be especially beneficial for those with type 2 diabetes. In one study, consuming less than a 1/4 a day reduced blood sugar in people with diabetes by about 20% and lowered triglycerides, LDL (“bad”) and total cholesterol. In another, chewing cinnamon gum, or simply smelling the spice, improved attention and memory.

 

© Jupiterimages/Polka Dot/Thinkstock

Bonus: Cancer Fighters

Some herbs may also help ward off cancer or slow the growth of tumors. In a USDA review of 39 herbs, researchers found that oregano, dill, thyme, and rosemary have some of the highest levels of cancer-fighting antioxidants. Other studies suggest that turmeric, sage, clove, ginger, and chili pepper may help fight the killer disease.


http://www.rd.com/slideshows/new-research-which-herbs-and-spices-improve-your-health/
 

Promote a Healthy Mind for Success - My Mad Methods

Promote a Healthy Mind for Success

Almost every one of us who is at this website has some vested interested in training the body. Whether you are looking to build muscle mass, lose fat, increase your endurance capacity, or simply break into that new workout program that you've been telling yourself you'd get to for years, you're on the hunt for body training information.

You read about how to eat to make your muscle grow, you read about the best type of cardio to melt off those love handles that seem to have taken up permanent residence at your sides, and you read about new training techniques that will send your strength levels through the roof.

Today we're not here to talk about muscle fibers though, nor are we going to talk about just why those fat cells are so incessant with their attachment to your body. We're not going to discuss how much protein is optimal if you're trying to lose fat, and we most certainly are not looking at why steady state cardio sucks - because heaven knows there are enough articles on that already.

Today we are here to talk about training an entirely different part of your body - your brain. Yes, that's right, if you want to get optimal results from your training, you need to consider your mental state.

If you've ever had one of those times where you cannot remember where you put your keys if your life depended on it, only to figure out a few minutes later that you are, in fact, holding them in your hand? Don't feel too bad, we've all done it (although I'm sure some of you reluctant to admit to it).

Mental fuzziness or 'brain fog' is something that happens - especially when initially starting a low-carb diet. For some of us, it happens a whole heck lot more often than for others. If this is you and you're finding yourself a little embarrassed at your mental absentmindedness, then you definitely need this information.

For the rest of you, these are still things you need to consider. For the amount of time some of us spend training our bodies, it only makes sense to make sure your brain is in top notch condition as well.

1. Chow Down On Almonds

You likely know that nuts provide a health source of dietary fat - which is a must to keep hormone levels optimal and keep your body running properly. If you make the choice of almonds, you'll also be improving your memory (should help for that key problem described earlier).

To max out the benefits almonds provide, opt for almond oil mixed with milk. This combination in particular is going to especially enhance your memory ability.

2. Mix Your Creatine With Apple Juice

Most people are into the habit of taking their creatine with some form of liquid carbs since this will dramatically increase the rate at which it's delivered to the muscle tissue. To one-up the benefits you'll receive, opt for apple juice.

Apple juice contains acetylcholine, a neurotransmitter in the brain that also serves to boost your memory power. If you don't take creatine, then just start making a cup of apple juice part of your day.

3. Turn Off Late Night TV

Researchers have noted that the single biggest determinant of how well students do in their courses at Harvard is not how hard they study, nor is it their natural intelligence ability. It's how much they sleep. Your sleep really does have that big of an effect when it comes to your ability to think, remember, and process information.

Do yourself a big favor this coming week and cut that last hour of late-night TV out. Your mind will thank you many times over.

4. De-Stress Yourself dot

From all that reading you've done on fat loss and cortisol, you may already know that stress causes your body to release more cortisol, and this cortisol then makes that stomach fat really cling on for dear life. For that reason alone you should be doing whatever you can to relieve your stress.

Now, in addition to that, stress also is a downer when it comes to memory. If you're highly stressed, chances are you're going to be forgetting things - which will then only add to the stress! Talk about an unpleasant cycle. Finding activities to do that reduce your stress levels is critical for optimal brain health. Whatever does it for you, do it often.

5. Don't Eat!

Now, as far as your muscle building goals go, I wouldn't recommend not eating. BUT, as far as your memory is concerned, doing the odd fast for a day can prove to be very beneficial.

Fasting helps to clean and detoxify the body, thus removing the drain on our brain power. It also helps to rid you of negative emotions such as anger, grief, worry, and fears - all of which will create mental burdens.

It doesn't take long for the benefits to kick in here - one day is definitely enough, and not to worry, your muscles won't be eaten away with one day of fasting. Don't believe me? Check out some of the Intermittent Fasting stories out there. Some of these guys get phenomenal results from eating within a four to six hour window and fasting for the remainder of the day.

6. Do Mental Exercise

Your body needs regular exercise, as does your mind. As the old saying goes, if you don't use it, you lose it. This couldn't be truer. Getting your mind involved on a regular basis in tasks that are mentally stimulating will go a long way towards keeping your mind sharp and improving your memory.

Some good activities to do include scrabble, crossword puzzles, learning new hobbies or skills, or strategy computer or video games.

7. Take Up Meditation

Many bodybuilders would never consider meditation as they crave more intense activities. Do not underestimate the rewards meditation can offer though.

First, it will help reduce stress. As we discovered earlier, stress plays a primary role at keeping a lean waist, as well as increasing your memory ability.

Further, meditation will also help to lower blood pressure, slow your respiration rate, and decrease muscle tension - all of which will work towards improving your health and your workouts.

8. Cut Back On Sugar

It's no secret that if you're trying to optimize your body composition, sugar should be removed from your diet as best as possible. Apart from the pre-and post-workout periods, sugar is going to cause a spike in insulin, sending your blood sugar levels up for a big high, followed by a big crash. Not only does this wreak havoc on your energy levels but it can also cause you to store more body fat.

In addition to this, when that crash happens, many of us will experience a variety of mental defects including memory loss, claustrophobia, and intense feelings of sleepiness.

To stay on a steady keel, opt for whole grains rather than processed foods and use Stevia or another artificial sweetener when needed.

9. Change To Whole Wheat

Apart from the difference in fiber, when you eat whole wheat you'll also be getting a good dose of lecithin, which helps prevent the arteries from growing hard. If this happens, you can see a decrease in mental functioning, so it's critical to take steps to decrease the chances that this happens.

10. Don't Avoid Night-Time Eating

Far too many people out there are still stuck in the mindset that eating before bed will make you gain weight. This couldn't be further from the truth. Sure, if you eat excess calories at night you will gain weight, but if these calories are worked into your daily total, they will not have any effect on your ability to shed the pounds.

Even more is that eating at night, provided it's a light meal and consists of milk, meat, or whole grains, can actually help you sleep better, reduce stress and improving brain function.

11. Sex

Like you needed another reason to have more sex! But, in addition to stress relief, sex also serves to strengthen our brain. When you're highly sexually creative, it will increase your daytime imagination, which is correlated with better performance when it comes to visualization and tasks involving associations.

So, going back to that hour of TV, why not decrease it yet another hour and engage in some physical exercise apart from the gym.

12. Take A Vitamin B-Complex

Finally, the last way to promote healthy thinking will be ensuring you are getting enough of the vitamin B-complex.

This nutrient is found most commonly in vegetables, whole grains, turkey, liver, potatoes, and tuna. In addition to supporting a healthy brain, it's also going to work towards optimizing the metabolism, maintaining healthy skin and muscle tone, improving the immune system response, and promote cell growth and division.

One thing to note though is that you'll want to stay away foods high in starch or white bread, as these tend to deplete the vitamin B complex from the body.

Conclusion

So, evaluate your diet and lifestyle. Are you doing everything you can to take care of a healthy mind? If not, write these down - you don't want to forget them!

Author Information
	Shannon Clark is a fitness and nutrition freelance writer and trainer. She has a degree in Physical Education, specializing in Sports Performance and has appeared in such magazines as Iron Man, Bodybuilding.com, Askmen.com, and Her Active Life. Find out more at www.FitnessUncovered.com http://www.mymadmethods.com/articles/mindset-articles/187-promote-a-healthy-mind-for-success

Elbow Pain - WebMD

Jason N. here is your request for a post on elbow pain.  I have included the following article and videos showing exercises for pain relief.  Hope that you find this helpful. 

-FC

Elbow Pain 

How is the elbow designed and what is its function?

The elbow is the joint where three long bones meet in the middle portion of the arm. The bone of the upper arm (humerus) meets the inner bone of the forearm (ulna) and the outer bone of the forearm (radius) to form a hinge joint. The radius and ulna also meet in the elbow to allow for rotation of the forearm. The elbow functions to move the arm like a hinge (forward and backward) and in rotation (twisting outward and inward). The biceps muscle is the major muscle that flexes the elbow hinge.

The triceps muscle is the major muscle that extends the elbow hinge. The outer bone of the elbow is referred to as the lateral epicondyle and is a part of the humerus bone. Tendons are attach to this area which can be injured, causing inflammation or tendinitis (lateral epicondylitis, or "tennis elbow"). The inner portion of the elbow is a bony prominence called the medial epicondyle. Additional tendons from the muscles attach here and can be injured, causing medial epicondylitis, "golfer's elbow." A fluid-filled sac (bursa), which serves to reduce friction, overlies the tip of the elbow (olecranon bursa). The elbow can be affected by inflammation of the tendons or the bursae (plural for bursa), or conditions that affect the bones and joints, such as fractures, arthritis, or nerve irritation.

What injuries can cause elbow pain?

Tendinitis

• Lateral Epicondylitis (Tennis Elbow)
  
  The lateral epicondyle is the outside bony portion of the elbow where large tendons attach to the elbow from the muscles of the forearm. These tendons can be injured, especially with repetitive motions of the forearm, such as using a manual screwdriver, washing windows, or hitting a backhand in tennis play. Tennis elbow results with inflammation of the tendons causing pain over the outside of the elbow, occasionally with warmth and swelling, but always with local tenderness. The elbow maintains its full range of motion, as the inner joint is not affected, and the pain can be particularly noticed toward the end of the day. Repeated twisting motions or activities that strain the tendon typically elicit increased pain. X-rays are usually normal, but can reveal calcium deposits in the tendon or reveal other unforeseen abnormalities of the elbow joint.
  
  The treatment of tennis elbow includes ice packs, resting the involved elbow, and anti-inflammatory medications. Anti-inflammatory drugs typically used include aspirin and other nonsteroidal antiinflammatory drugs (NSAIDs) such as naproxen (Naprosyn), diclofenac (Voltaren), and ibuprofen (Motrin). Bracing the elbow can help. Simple braces for tennis elbow can be found in community pharmacies and athletic goods stores. Local cortisone injections are given for persistent pain. Activity involving the elbow is resumed gradually. Ice application after activity can reduce or prevent recurrent inflammation. Occasionally, supportive straps can prevent reinjury. In severe cases, an orthopedic surgical repair is performed.

• Medial Epicondylitis (Golfer's Elbow)
  
  Medial epicondylitis is inflammation at the point where the tendons of the forearm attach to the bony prominence of the inner elbow. As an example, this tendon can become strained in a golf swing, but many other repetitive motions can injure the tendon. Golfer's elbow is characterized by local pain and tenderness over the inner elbow. The range of motion of the elbow is preserved because the inner joint of the elbow is not affected. Those activities which require twisting or straining the forearm tendon can elicit pain and worsen the condition. X-rays for epicondylitis are usually normal but can indicate calcifications of the tendons if the tendinitis has persisted for extended periods of time.
  
  The usual treatment involves ice packs, resting the elbow, and medications including aspirin and other NSAIDs. Examples of NSAIDs include naproxen (Naprosyn), diclofenac (Voltaren), and ibuprofen (Motrin). With severe inflammation, local corticosteroid (cortisone ) injections are sometimes given. Using a strap can prevent reinjury. After a gradual rehabilitation exercise program, return to usual activity is best accompanied by ice applications after use. This helps to avoid recurrent inflammation.

Olecranon Bursitis

Olecranon bursitis (inflammation of the bursa a the tip of the elbow) can occur from injury or minor trauma, as a result of systemic diseases such as gout or rheumatoid arthritis, or can be due to a local infection. Olecranon bursitis is typically associated with swelling over the tip of the elbow, while range of motion of the inner elbow joint is maintained.

Broken Elbow

The bones of the elbow can break (fracture) into the elbow joint or adjacent to the elbow joint. Fractures generally require immobilization and casts and can require orthopedic pinning or open joint surgery.

Elbow Sprain

A sprain is a stretch or tear injury to a ligament. One or more ligaments can be injured during a sprain. This might occur when the elbow is hyperextended or simply jammed, such as in a "stiffarm" collision. The severity of the injury will depend on the extent of injury to a single ligament (whether the tear is partial or complete) and the number of ligaments involved. Treatment involves rest, ice, immobilization, compression, and anti-inflammation drugs.

What are diseases and conditions that can cause elbow pain, and how are they treated?

Arthritis of the Elbow

Inflammation of the elbow joint (arthritis) can occur as a result of many systemic forms of arthritis, including rheumatoid arthritis, gouty arthritis, psoriatic arthritis, ankylosing spondylitis, and reactive arthritis (formerly called Reiter's disease). Generally, they are associated with signs of inflammation of the elbow joint, including heat, warmth, swelling, pain, tenderness, and decreased range of motion. Range of motion of the elbow is decreased with arthritis of the elbow because the swollen joint impedes the range of motion.

Cellulitis

Inflammation of the skin related to infection (cellulitis) commonly occurs as a result of abrasions of the skin. When abrasions or puncture wounds occur, bacteria on the surface of the skin can invade the deeper layers. This causes inflamed skin characterized by heat, redness, warmth, and swelling. The most common bacteria that cause cellulitis include Staphylococcus and Streptococcus. Patients can have an associated low-grade fever. Cellulitis generally requires antibiotic treatment, either orally or intravenously. Heat application can help in the healing process. Cellulitis can lead to infection of the olecranon bursa, causing olecranon bursitis, as described above.

Infected Elbow Joint (Septic Arthritis)

Infection of the elbow joint with bacteria (septic arthritis) is uncommon. It is most often seen in patients with suppressed immune systems or diabetes, those taking cortisone medications, or intravenous drug abusers. The most common bacteria that cause infection of the elbow joint are Staphylococcus and Streptococcus. Septic arthritis of the elbow requires antibiotic treatment and often surgical drainage. It is characterized by heat, swelling, warmth, redness, and pain, with limited range of motion of the elbow joint. Septic arthritis is often associated with fever, sweats, and chills.

Tumors

Bone tumors of the elbow joint are rare. Primary bone cancer can occur. It can be painless or associated with pain in the elbow joint. It is usually detectable by X-ray testing. Nuclear medicine bone scanning can also be helpful for detection.

Ulnar Nerve Entrapment

The ulnar nerve is the "funny bone" nerve which travels between the tip of the elbow and the inner elbow bone. At this site, the nerve can be "pinched" by normal structures or swollen structures after injury. This pinching is referred to as entrapment. When ulnar nerve entrapment occurs, numbness and tingling of the little and ring finger of the hand may be felt. Pain may occur in the entire forearm, usually the inner side. Hand dexterity can be affected. Sometimes, the numbness is reproduced by elevating the hand. Treatment consists of avoiding repeated trauma or pressure to the elbow area and resting the elbow joint. Occasionally, ice can help. In severe cases, surgical repositioning of the ulnar nerve can be required. This relocates the ulnar nerve to a position where it will not be continually compressed by the surrounding structures.

Elbow Pain at a Glance

• The elbow joint is the area where three long bones come together.
• Tendinitis can affect the inner or outer elbow.
• Treatment of tendinitis includes ice, rest, and medications for inflammation.
• Bacteria can infect the skin of the scraped (abraded) elbow.
• The "funny bone" nerve can be irritated at the elbow to cause numbness and tingling of the little and ring fingers.

WebMD Medical Reference

View Article Sources

SOURCE: MedicineNet: "Elbow Pain."

Reviewed by Jeffrey S. Beitler, MD on October 14, 2011

http://www.webmd.com/pain-management/guide/elbow-pain?page=3

 

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Golfer's Elbow Exercises - Elbow Pain Treatment

 

 Tennis Elbow Exercises

 

 

 

Tennis Elbow Exercise: Treatment for Pain in the Outer Elbow

 

 

 

Stretching Exercise for Tennis Elbow and Extensor Muscles in the ...

 

 

 

Exercises For The Elbow

 

 

5 Tips for Treating Shoulder Pain - HealthCentral

5 Tips for Treating Shoulder Pain

Very few joints in the body work harder than the shoulder joint. Pushing, pulling, reaching, lifting; the shoulder does it all. And all that work can lead to a painful problem like rotator cuff tendonitis, a rotator cuff tear, shoulder bursitis, or shoulder arthritis. How can you keep that shoulder moving comfortably and get through some shoulder aches and pains? By Christina Lasich, MD

Icing

 

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When icing your shoulder, especially an inflamed rotator cuff, place the hand of the same limb behind your back. This "back-pocket" position exposes the shoulder tendons which hide underneath the shoulder bone (the acromion) to the ice. The ice pack (like a sack of frozen peas) is positioned slightly forward near the collarbone. Leave the ice on the area for 15 to 20 minutes.

Massage

 

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After icing an inflamed rotator cuff, find the most painful spot and rub it against the grain. This age-old technique is called cross-fiber friction massage. Try rubbing back and forth for one minute a few times per day to help eliminate swelling and scar tissue formation. This massage technique does not feel good, but icing the shoulder before and after helps to numb the area before applying the painful friction massage.

Rebalance

 

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The biggest reason that shoulders develop so many problems is that these joints get out of balance. As the front (anterior) chest muscles like the pectoral muscles become shortened and stronger over time, the back (posterior) chest muscles like the rhomboids get weaker and stretched. By stretching the front muscles and strengthening the back muscles, the shoulder joint can be rebalanced.

Shrug

 

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Many folks have drooping shoulders. For some drooping shoulders cause problems like stretching the sensitive nerves in the area. By shrugging the shoulders before lifting, your protective muscles are engaged and minimizing the tension on the nerves. Eventually, a strengthening program for your trapezius muscle can help eliminate the drooping shoulders.

Resting

 

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Such a hard working joint like the shoulder joint needs a rest once and a while. Using arm rests on a chair can help a great deal to ease the work load. Even putting your hands in the pockets of your jacket or pants relieves the weight of the arms off the shoulders. And in order to rest the rotator cuff, you should also keep your elbows at your sides.



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The Top Thigh Exercises To Help Slim Them Down - lifescript.com

The Top Thigh Exercises To Help Slim Them Down

By Bobbi Leder

 

Some women are born blessed with slim thighs, but then there are the rest of us that have to work hard to achieve results with thigh exercises. Athletes make it look easy, but they didn’t roll out of bed one day looking fit and ready to tackle the world of professional sports; they train hard and, as a result, have nicely toned legs. Don’t worry, you won’t have to spend your days and nights in the gym slimming down your thighs, but you will need a bit of dedication if you want to look fabulous in your shorts. Of course, being naturally slender helps, but even more robust women can lose inches on their legs. By following the thigh exercises listed below, you’ll be on your way to slimmer legs in no time.

Leg exercises can be done either at the gym or at home, but for the best results you’ll want to use a combination of both. Aim for three sets of 12 to 15 repetitions per exercise.

Before you start, make sure you have a professional staff member show you how to use the gym equipment. Performing exercises for your thighs sounds easy enough, but you don’t want to risk injuring yourself by using the machines incorrectly.

 

If you want to see pictures of what the gym machines look like or watch an instructional video, then try learning from the pros at Bodybuilding.com.

If you want to track your progress, consider having the trainer at the gym measure your body fat with a caliper every week. Muscle weighs more than fat, so don’t worry if you gain some weight, just as long as it’s from your new muscles and not from eating jelly donuts.

Gym Exercises

Before starting your exercises, make sure you properly warm-up your legs by doing something that will heat up the muscles and prepare them for weight training. Walking on the treadmill or riding the stationary cycle for 10 minutes are great warmup exercises.

Leg Press

The leg press will work both the front and back of your thigh, so it’s the perfect exercise to start with.

There are different varieties of this machine, but for beginners it’s best to use a horizontal or seated leg press. This machine has an upright seat (like a regular chair) and is attached to a weight stack.

Once seated, place your feet shoulder-width apart on the crosspiece (the footrest that you rest your feet against to activate the weight resistance) with your toes pointing forward.

Then push all the way out until your legs are almost extended, but do not lock your knees.

According to Acefitness.org, locking your knees can result in an injury to your joints, so don’t forget to always allow a slight bend in your knees when extending your legs. Return the weight slowly until your knees are at a 90 degree angle. That’s one full repetition. Easy, isn’t it?

Once you have mastered the horizontal leg press, try challenging yourself on the angled leg press. This machine is used in the same fashion, but only this time you’ll be seated vertically so your back is parallel to the floor. The angled leg press will allow you to add your own weight plates (which can be more difficult) and in turn, provide greater results.

If you’re having trouble carrying the weights to the machine on your own, then don’t hesitate to ask anyone in the gym for help - men are usually more than willing to show off their own muscles.

Once your legs are in position and ready to go, push up until your legs are extended. Then release the safety bar and bend your knees so that your thighs are perpendicular to your lower legs (your legs will be bent just as they are when sitting in a chair.) Once you complete a set, make sure you remember to secure the safety bar.

Leg Extension
 

The leg extension is a must for anyone trying to tone their thighs. It is an easy starter exercise for beginners, but with added weight it can also be challenging for body builders.

This leg exercise will tone your quadriceps, which is the muscle at the front of the thigh. Your quadriceps (or quads as they are commonly referred to) is the muscle that people see when they first look at your legs so you’ll want to make toning this muscle a priority.

There should be at least one leg extension machine in every gym, so you won’t have a problem finding this machine. The leg extension is a machine where you sit on a chair with your knees bent and your ankles are placed behind a padded bar that is connected to a weight stack. The idea is to extend your legs until they are straight by lifting the padded bar with your legs.

This will engage your quadriceps and you’ll notice the muscle begin to flex. Your quads are stronger than you think so try and push yourself harder each time.
 

Leg Curl

 

It’s no good slimming the front of your legs if you’re not going to tone the back, so make sure you use the leg curl, which will work your hamstrings (the muscles at the back of your thigh).

There are a few different types of leg curl machines: the seated leg curl, the standing leg curl, and the lying leg curl. The seated leg curl is suited for people of all heights, so it’s the best place to start. If your gym has all three machines, then why not try them all out.

The seated leg curl is a machine where you sit on a chair and place your legs straight out in front of you – your ankles should be placed over a padded bar attached to a weight stack. This is very similar to the leg extension except you’ll be pushing your legs downwards instead of upwards to engage the hamstring muscle.

Your hamstring muscles are often overlooked when stretching, so make sure you stretch in-between sets.

A good way to stretch this muscle is to grab your left foot with your left hand by bending your knee, then grab a bar or rail with your right hand to maintain your balance and lean over as far as you can. Hold this stretch for at least 10 seconds before switching to the other side.

Home Exercises

Wall Squat

 

The easiest way to perform a squat is to lean against the wall. Stand with your feet shoulder-width apart and approximately 2 feet away from the wall before sliding down until you are in a sitting position or until your thighs are parallel to the floor. Hold this position for as long as you can, but aim for 20 seconds before rising back up.

Traditional Squats
 

Squats can be performed with or without weights, so they’re the perfect at-home exercise. These thigh exercises only take a few minutes and can work wonders when trying to slim down your legs.

If this is your first time doing squats, then you might want to stand in front of a mirror so you can make sure you’re using the correct form.

Stand straight with your feet shoulder-width apart. Inhale deeply and bend your legs slowly at the knee so your legs are parallel with the floor (as if you are about to sit in a chair). Try not to hunch your shoulders or bend your back; keeping your back straight and sticking out your butt out are the best way to perform a squat, according to Acefitness.org. Try to keep a slight bend in your knees as you exhale and come back up by straightening your legs.

Squats can be performed with your arms straight out in front of your body or with weights by your side. If you don’t have dumbbells at home, then try using a plastic bottle of juice or even a can of sauce.

Plie squat
 

Admit it, when you were little you wanted to be a ballerina, right? Well here’s your chance to do a plie, but instead of performing on the stage, you’ll be strengthening and toning your inner thighs (that pesky area that seems to wobble and rub together). The plie squat is also a great way to improve your coordination. If you have trouble at first, try holding onto something like a countertop.

While standing, spread your legs as far as you can so that your feet are farther away than your shoulders (at least 2 feet away from your body). The farther you spread your legs, the more you will work your inner thighs. Turn your feet, toes facing outwards.

Now here comes the tricky part; move your hips back and stick out your buttocks, then inhale and bend at the knee as far down as you can go. This is a real test of your balance but don’t worry, you don’t have to stay like that for too long. As soon as you go down as far as you can, then exhale and come back up slowly while still maintaining a straight torso.

If you want to really challenge yourself, try holding a dumbbell with both hands while your arms are hanging down in front of your body. If you can touch the dumbbell to the floor while performing the plie squat, then you know you’re a real pro!

Lunges
 

Lunges, like squats, can be performed anywhere and can be done with or without dumbbells. Lunges require a bit of coordination, but if you can walk, then rest assured you’ll be able to do a lunge.

The easiest way to get started with a lunge is to take a giant step forward with one leg and then bend at the knee all the way until your front leg is at a 90 degree angle. Hold this position for a few seconds then straighten your leg slowly before repeating the process with the other leg. You can do walking lunges if you have the room, if not, perform stationery lunges. Both exercises are equally effective.

Doing exercises for thighs is great for obtaining muscle tone, but don’t forget about the importance of proper nutrition and cardiovascular activity when it comes to losing fat.

Thigh exercises might seem like a lot of hard work, but once you get started you’ll see that they will be well worth it. You can perform lunges and squats just about anywhere (even while watching TV) so there’s really no excuse if you’re serious about slimming down your thighs.

Today’s styles are showing short shorts so you’ll be thankful when you go to try on your summer clothes and see how toned your legs have become. No more hiding behind a towel when it comes to walking on the beach, you worked hard for those trim, toned legs so now’s your chance to show them off!

What Do You Know About Leg Exercises?
 

You've got legs, but do you know how to use them? A cardio workout is certain to get your heart pumping, but it's the strength-training exercises that will help you achieve the slim, sleek and sexy legs that turn heads. Do you know what it takes to get great gams? It's time to put your best foot forward and see if you're making all the right moves with this leg exercises quiz.

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