Elbow Strengthening

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Elbow Strengthening

Postby Fritz » Wed Apr 17, 2013 9:41 pm

I need to strengthen my elbow. I injured it in a tournament about a year ago and it just hasn't fully healed.
I was wondering if anyone here had some good work outs and stretches to do to help strengthen my elbow so I can get my full power back.
I bought some of those rubberbands with the grips but wondered if there was a specific way to use them.
Thanks in advance for your answers.
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Re: Elbow Strengthening

Postby keltik » Thu Apr 18, 2013 5:54 am

Heavy Deadlifts and Pullups/chinups. They both require great grip strength. Dips are also excellent for working the tricep/elbow. I would also say use exercises/stretches geared for carpel tunnel syndrome relief. The wrist is connected to the elbow which is connected to the shoulder which is connected to the upper back. You have to stretch out and strengthen the whole chain and both sides (non throwing arm) to get the full benefit.
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Re: Elbow Strengthening

Postby JR » Thu Apr 18, 2013 6:11 am

Not knowing what is wrong and not having medical training i can only comment how a healthy person could exercise. On top of what was mentioned putting hands on sturdy chair arm rests squat low and push yourself up using the arm muscles. The bum needs to be in front of the chair to get down enough. I assume dips don't mean this but lowering the weights behind the back of the head with arms pointed up then bringing the weights up. But i'm just a busy foreigner not having time to chase after translation right now. That exercise is good but can also be done with the exercise band. Just pre tension the band enough by stepping onto the band in a proper place for appropriate tension and start bringing the arms straight up from being bent behind you.
Flat shots need running on the center line of the tee and planting each step on the center line. Anhyzer needs running from rear right to front left with the plant step hitting the ground to the left of the line you're running on. Hyzer is the mirror of that.
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Re: Elbow Strengthening

Postby luma » Thu Apr 18, 2013 7:43 am

I also had a problem with my elbow this february probably because it was so cold and I played 36+ holes three days in a row. SO being relatively new to the sport I went to the doctor right away so I didn't slowly injure myself over time and in a few years then I would not be able to throw any more....
Anyway, i just tried to explain it but after having written 5 lines I though "who the heck is supposed to understand this" :D
So I will just leave it to other websites to explain the way I stretch at the moment, and I just have to say it helped a lot. I do it twice a day plus everytime before (and after if it was longer than about 2 hours) I played...I think stretching is even more helpful than strenthening...but just my opinion, not the one of a medical :)

http://www.livestrong.com/article/480441-anterior-capsule-shoulder-stretches/ Just the way that guy on the picture does it, 25-30 secs for stretching the tendons and 15-20 for loosening up before/after disc golf is what I do

ps: I know it's a shoulder stretch, but it takes a lot lot lot of force of your smaller muscled elbow, at least that's what my doctor said..
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Re: Elbow Strengthening

Postby discraft » Thu Apr 18, 2013 9:32 am

I went to physical therapy for my elbow a couple years back. These helped me. http://www.hughston.com/hha/a.seven.htm
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Re: Elbow Strengthening

Postby bergdawg » Thu Apr 18, 2013 12:31 pm

Image
Image
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Re: Elbow Strengthening

Postby Fritz » Sun Apr 21, 2013 10:24 pm

Thanks for the links guys. This will be very helpful. I need to get back to full strength and get on the course again.
Bergdawg..nice lol
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