The questions about glutes come from both female and male athletes, as well as general fitness enthusiasts. All of whom truly want to increase their speed, power, and strength. The proper development of glutes can allow individuals to not only run, jump, and swim faster, but can also increases their explosive power during sporting activities.

“These muscles, when properly developed, also give you the advantage of squatting with more weight or doing better lunges with or without weights.”

The exercises for gluteal development must be executed with a specific strategy, focus and intention, which will benefit any athlete.

Understanding the Anatomy of the Glutes

I have use the phrase “lower core muscle group” to refer to the glutes because there has always been controversy about whether or not the glutes should be considered a part of the core. The core muscle groups are extensive and include a long list of muscles that run from varied parts of the spine, torso, and pelvis. These muscles are critical for appropriate posture, balance, and upright gait.

Understanding the anatomy of the glutes will broaden our knowledge of their importance during athletic training and performance. Here is a basic review of the function, attachments, and innervations of the gluteal muscles.

RELATED: The Best Leg Workouts

There are many muscles of the gluteal area, but let’s review three of the main players: gluteus maximus, gluteus medius and gluteus minimus. The origins and insertions of these muscles are fairly complex. These muscles originate from different parts of the pelvis and insert on different areas of the thigh and leg bones. Branches of the gluteal nerve innervate the gluteal muscles.

The gluteus maximus is an extensor of the trunk and thigh and also a lateral rotator of the thigh. The gluteus medius and minimus both medially rotate and abduct the thighs along with steadying the pelvis. There are also many other muscles of the gluteal region including the piriformis, gemelli, obturator internus, and quadratus femoris.

“Glute development is not simply about the aesthetics, but also, and more importantly, about improved athletic performance.”

By understanding this anatomy, it is clear that strong glutes allow us to perform a multitude of athletic movements more efficiently. These muscles, when properly developed, also give you the advantage of squatting with more weight or doing better lunges with or without weights.

The 2-Minute Powerful Glutes Workout

Squats and lunges can assist in gluteal and thigh development, but there are other exercises I have found to be even more effective and safer for many of my clients and patients. It is important to note that glute development is not simply about the aesthetics, but also, and more importantly, about improved athletic performance.

RELATED: The 21 Day Glute Goddess Workout

The Powerful Glutes Workout Part 1 video below will assist you in developing strong glutes that can help you to achieve your overall fitness goals and improve your athletic prowess. The basic glute exercises in this video can be done with or without weights depending on your fitness level. I recommend making a progressive evolution to using the weights as you become more comfortable and stable with the form and technique.

The first two exercises are variations of a classic and extremely effective exercise for the glutes. It has been labeled the donkey kick, all-four-hip extensions, and kick backs. The name is fairly inconsequential, but performing the exercise properly is your ticket to strong and powerful gluteal muscle development.

Donkey Kick

The basic donkey kick has two variants. The first involves a starting point of being down on the mat on your hands and knees. I suggest using a thick mat or cushions to protect your knees during these exercises.

For the first type of donkey kick, keep your leg straight and extend your hip. As you raise your leg behind you, bring it up higher than your spine. Concentrate on lifting the leg with the hip in extension and not simply swinging the leg, which is ineffective. Relax your neck during this exercise also.

The second variation has the same starting point on all fours, but it involves bending (flexing) your knee. After flexing the knee, lift the leg and extend the hip behind you.

I recommend 2 to 3 sets of 10-15 repetitions of these exercises, with or without weights.

Elbow to Knee

This exercise has the same starting position, but you must counterbalance on one side while lifting and flexing the knee and bringing the elbow to the knee. This is well demonstrated in the video.

Side Straight Arm Hip Abductions

The fourth exercise involves keeping the arm and leg straight at your side while simply abducting your hip. It is important to stay stable and to not tilt onto the counterbalanced side. This is a somewhat advanced exercise and can be very effective when executed properly.

Summary

Powerful glutes can assist any athlete or exercise enthusiast in attaining a higher level of sustainable strength and accelerated explosiveness in their sport of choice. The workout and exercises in this video will assist you on your fitness journey, as you remain consistent and committed.

The post The 2-Minute Workout for Strong and Powerful Glutes appeared first on Breaking Muscle.

I will share several specific exercises with you – all of which I recommend as an orthopedic surgeon and physician. I suggest you do the exercises three times per week, for three sets, each of which should include ten or fifteen repetitions.

Also, please note that heavy weight does not have to be used, as it is vital you control the weight while performing these exercises.

Understanding the Muscles of the Rotator Cuff

The rotator cuff is comprised of four muscles:

1. Infraspinatus
2. Supraspinatus
3. Subscapularis
4. Teres minor

All of these muscles give stability to the shoulder and each has a specific, unique attachment to the upper humerus, or arm. Each muscle works in conjunction with the others to provide the harmony of motion essential for maintaining the muscular stability of the shoulders and preventing injuries such as rotator cuff tendonitis or rotator cuff tears. These muscles work in union with the labrum to keep the shoulder in the best positions kinematically when exercising or participating in sports.

“These muscles around the shoulder are extremely important for stabilizing the shoulder joint, which can ultimately assist in preventing shoulder injuries.”

The anatomy of the rotator cuff muscles is worth reviewing and understanding. These four muscles have specific attachments, origins and innervations. Knowing their origins and attachments gives us better insight into how these muscles perform.

Supraspinatus Muscle

The supraspinatus muscle originates on the supraspinatus fossa of the scapula. This particular muscle inserts on the highest portion of the facet of the greater tubercle of the humerus. The supracapular nerve innervates this muscle. This muscle essentially allows for lateral rotation of the humerus and initiates the abduction of the arm.

RELATED: The Best Method for Talking to Your Doctor About Shoulder Injury

Infraspinatus Muscle

This muscle originates on the infraspinatus fossa of the posterior aspect of the scapula. The muscle inserts on the middle aspect of the greater tubercle of the humerus and is innervated by the suprascapular nerve. This muscle serves to laterally rotate the humerus.

Subscapularis Muscle

The subscapularis muscle originates on the subscapular fossa of the scapula and inserts on the lesser tubercle of the scapula. This particular muscle is innervated by the upper and lower subscapular nerves and serves to medially rotate the humerus.

RELATED: A Quick Look at Preventing and Treating Shoulder Instability 

Teres Minor Muscle

Lastly, the teres minor muscle originates on the upper aspect of the lateral border of the scapula and inserts on the lower part of the greater tubercle of the humerus. The teres minor muscle is innervated by the axillary nerve and serves to adduct and rotate the humerus laterally.

Exercises to Prevent Common Shoulder Injuries

Understanding the basic function of the rotator cuff muscles can give you insights about how we activate and use them. This will also afford you an opportunity to learn and practice exercises that can prevent strain and/or tear of the rotator cuff muscles.

“These injuries can be devastating to a person’s well being and athletic performance, and can even make general day-to-day activities quite difficult.”

Common injuries associated with the shoulder that I evaluate in my orthopedic practice include the following:

• Rotator Cuff Tendonitis
• Rotator Cuff Bursitis
• Rotator Cuff Tears
• Labral Tears
• Shoulder Contusion
• Glenohumeral Ligament Strains and Tears

Rotator cuff injuries can affect individuals across a multitude of lifestyles and fitness levels. These injuries can be devastating to a person’s well being and athletic performance, and can even make general day-to-day activities quite difficult.

These injuries can be caused by over-exercising, lack of exercise, improper form, heavy and improperly controlled weights, or accidents in the gym while using weights. I also evaluate shoulder injuries in patients who attempt to use heavy weights for overhead military presses and in patients who attempt to do complex exercises they see in intense exercise and fitness DVDs.

Here are the exercises I highly recommend as a physician and as an athlete that will assist you in strengthening your rotator cuff and potentially preventing injury:

1. Internal and External Rotation Dumbbell Curls.
2. Abduction Shoulder Dumbbell curls.
3. Forward Flexion Shoulder Raises/Forward Raises.
4. Pendulum Exercises: Circle & Reverse Circles.
5. Pendulum Exercises: Crosses.

All of these exercises are demonstrated in the video below, so use this as a visual reference to ensure proper form and technique. Do not use heavy weight for these types of exercises.

Again, I recommend three sets of each exercise for ten to fifteen repetitions, three times a week.The goal of these preventive shoulder exercises is to assist you in avoiding shoulder injuries and to elevate the level of your athletic performance and safety prowess. So remember to go at your own pace, so that all exercises can be executed with quality form. This is essential to the health of your shoulder.

Learning more about your shoulders:

Understanding the Shoulder and Bulletproofing it from Injury 

The post Avoid Shoulder Injury by Strengthening the Rotator Cuff appeared first on Breaking Muscle.

What Are Triceps, Anyway?

The anatomy of the triceps muscle is relatively straightforward when we consider its function. The triceps brachii muscle is an extensor of the elbow. It allows us to straighten the forearm. The muscle is located on the posterior aspect of the arm. It has three distinct heads referred to as the long, medial, and lateral heads. Let’s review more details about the triceps brachii muscle anatomy.

• The long head takes its origin from the infraglenoid tubercle of the scapula.
• The medial head takes its origin from the dorsal humerus.
• The lateral head begins its insertion on the dorsal humerus.

As stated earlier, this tri-headed muscle is the largest muscle group of the upper arm. It merges together and forms a common tendon that inserts on the posterior proximal ulna, which is the olecranon. This muscle is innervated by the radial nerve, which is a part of the brachial plexus.

How to Stretch Your Triceps

Stretching your triceps is an essential part of any arm workout. The following two stretches can be done while seated to avoid any issues, especially if you are dizzy or light-headed from your workout.

1. Extend your arm across the chest and hold the arm in this position for 15-30 seconds. Perform 3 repetitions on each side. If you are standing, keep your knees slightly bent and shoulders squared. The extended arm can be held in high and low positions across the chest, as well as the standard mid-chest position. Adding these upward and downward angles will help you to hit all three heads and stretch all areas of the triceps that are normally ignored.
2. Another effective triceps stretch is to flex or bend the elbow and then place the elbow behind your head, across from your ear on the same side. Once you are in the appropriate position, hold this stretch for 15-30 seconds for 3 repetitions.

These two basic stretches will help you avoid injury and minimize pain in your arms after an intense workout.

More Arm Advice From Dr. Levi:

• 7 Exercises to Maximize Hand, Wrist and Forearm Strength
• Avoid Shoulder Injury by Strengthening the Rotator Cuff
• The 2-Minute Arm Workout to Build Strong Biceps
• New on Breaking Muscle

Photos courtesy of Shutterstock.

The post Avoid Pain and Injury With Two Simple Triceps Stretches appeared first on Breaking Muscle.

When performing the plank, it is crucial that you maintain proper form and technique. Improper form can not only lessen the effectiveness of the exercise, but may also cause injury. Here is what you should focus on:

• Relax your neck.
• Tighten your buttocks and abs.
• Keep your back straight.
• Keep your chin off your chest.
• Do this in front of a mirror with a side or sagittal profile to be sure that your back is straight.
• Have a goal of holding this position for 30-90 seconds. Set a long-term goal to hold the plank for 2-5 minutes.

Here are several things to avoid while performing the plank:

• Rocking or leaning to one side while holding the plank.
• Holding your breath while tightening other muscle groups.
• Allowing your back to slope or sway downward.

Plank Variations for Every Athlete

You’re not limited to just the straight arm and classic plank. Get creative. The video demonstrates multiple types of plank exercises, which can be done at home or in the gym. Do your best to maintain proper form when doing the plank. Start off by maintaining the position for 10-30 seconds. If you become shaky or unstable during the plank, go down to your knees and rest, then regroup and start again while maintaining proper and stable form.

• The Straight Arm Plank: This exercise starts out in the basic push-up stance with elbows straight and extended. You can cross one leg over the other if you prefer. Keep your back straight as you remain elevated. Relax your neck and hold for 10 seconds minimum. Strive to hold for 1-2 minutes.
• Standard Classic Plank: The classic plank is done with the elbows flexed to 90 degrees with the back straight. Tighten the core and buttocks muscles. Hold the position for 10-30 seconds with a goal of 1-2 minutes.
• Rolling Plank: Begin in the classic plank position. Then lift the elbows in an alternating pattern over the other elbow. Roll the elbows forward first, then reverse. Continue to keep your back straight and neck relaxed during this exercise. Do 3 sets of 10 forward and then 3 sets of 10 in reverse.
• Walking Plank: In this exercise you will alternate between a standard plank position with elbows at 90 degrees, to fully extending your arms. Alternate how you flex and bend each elbow as you move to the classic plank position. Do 3 sets of 10 repetitions.
• Flexed Plank: Start in the straight arm plank position. Flex both elbows and allow them to touch the floor, then lift up. Do 3 sets of 10 repetitions.
• Wide Plank: Begin in the straight arm plank position, but bring your arms more than shoulder width apart and keep your legs wide. You can add variation by holding up one arm in an alternating position. Hold each position for 10-30 seconds.

Redefining a Classic

The plank is a classic exercise that remains effective and safe when performed properly. Use these plank variations to surprise and sculpt your body.

More Like This:

• Everything Is a Plank (If You’re Doing It Right, That Is)
• Do You Know What Your Core Really Is And What it Does?
• Core Strength and the Athlete: Keeping It in Perspective
• What’s New on Breaking Muscle Today

Teaser photo courtesy of Shutterstock.

The post 6 Plank Variations to Test Your Core Strength appeared first on Breaking Muscle.

These exercises demonstrated below can assist in increasing overall productivity, decreasing stress, and promoting a sense of wellbeing. They are appropriate for beginners, but shouldn’t be underestimated by experienced trainees, either.

A Shift in the Right Direction

The office should be a place where you can get your exercise groove on and not feel embarrassed, ashamed, or inappropriate. So many companies are now encouraging and providing incentives to employees who exercise during their workday.

“Exercises for the office can be done alone or with a small group of colleagues for about five to ten minutes. I recommend taking a five-minute break every sixty minutes if you are at a desk.”

This type of employer is conscious of the fact that a happy, healthy work force will not only have the propensity to be more fit but also more productive. All of this translates into lower insurances premiums, fewer sick days, and a lower absentee rate. This is good for the economy and our evolving healthcare system. Prevention has to be the priority.

A Sample Office Workout

?Exercises for the office can be done alone or with a small group of colleagues for about five to ten minutes. I recommend taking a five-minute break every sixty minutes if you are at a desk. (Also, consider using a stability or Swiss ball at your desk instead of a chair. This could improve your overall core strength.)

These exercises can all be done at your desk and can be done effectively and with ease when done daily. Your body will appreciate the strength moves and stretches. The body loves the benefits of movement.

1. Lateral Neck Flexion: Simply flex your neck to the right and then to the left for a set of 10. This exercise should be done while seated.
2. Forward Neck Flexion: In a seated position, flex your neck forward for a set of 10.
3. Shoulder Rolls: In a seated position, roll your shoulders forward for a set of 10 and then backwards for a set of 10.
4. Leg Crossover Stretch: In a seated position, cross your legs and then rotate your upper torso to the side of your top crossed leg. For example, if you cross your right leg over your left leg, then rotate your torso to the right side. Hold this position for 15-30 seconds. Do 2 sets of 5 repetitions on each side.
5. Seated Leg Extension (Leg Kicks): In a seated position, extend and kick out one leg in front of you for a set of 20. Next, do the other side for a set of 20.
6. Single Leg Lifts: In a seated position, extend one leg in front you and keep it elevated and extended. Lift and hold the extended leg for a set of 20 then do the other side.
7. Circle Leg Lifts: In a seated position, with one leg extended in front with your toes pointed, make small circles with your extended leg in one direction then reverse the direction for a set of 5-10 in the opposite direction.
8. Triceps Chair Push Ups/Dips: Start at the edge of the chair with your body forward and knees flexed, and then flex your elbows. Next drop your torso downward, then extend your elbows and elevate your torso. Remember to breathe while doing these. Consider 2 sets of 10 repetitions.
9. Calf Raises: Seated calf raises can be done with the toes pointing forward, outward, or inward. While seated with the back straight and shoulders squared, lift your heels and contract your calves. Consider 2 sets of 10 each. These exercises will really help with lower extremity circulation.

Bonus Exercise – Wall Push Ups

Push ups can be done against stable walls (not your cubicle!). Lean against the wall at a 45-degree angle. Consider doing 2 sets of 10-15 repetitions.

• If your hands are wide, you are working your chest and pectoralis muscles.
• If your hands are closer, you are exerting more force on the triceps.
• Wall push ups can be intensified if you flex your elbows during the push up.
• To really intensify the exercise, you can do the push up from your fingertips or even with one arm.

Exercise Gives the Gift of Health

??All of the aforementioned office exercises can be done easily in five tot en minutes. Consider doing them right before your lunch break to boost your metabolism so you will be ready for a well-balanced light lunch or nutritious shake.

Exercise is a lifestyle that allows you to give yourself the gift of health at home or even in your office. So keep on exercising – exercise is life!

You’ll Also Enjoy:

• A Desk Based Yoga Flow for Office Workers
• Beyond Longevity: A Program to Feel Great Working at a Desk
• Working Out Isn’t Enough: Advice for Desk Workers
• New on Breaking Muscle Today

The post A Simple 10-Minute Workout for Desk Workers appeared first on Breaking Muscle.

The injury can occur while engaging in sports, from a simple fall, from “rolling” or “twisting” your ankle, or from stepping incorrectly off a curb or uneven surface. The mechanisms of this injury can be broad and all encompassing, and can mean a prolonged tenure of disability, if not adequately treated.

What Is an Ankle Sprain?

Knowing some basic physiology and anatomy can afford us a better understanding of this injury and its key anatomic players. The ligaments of the ankle attach bone to bone via their insertions and origins in the ankle. They also allow the ankle joint to have fluid, kinematic motion, which gives balance and stability to the ankle. As result, when these ligaments are injured, it can substantially affect an individual’s movement, balance, and stability.

There are many ligaments of the ankle, but here are some of the more commonly injured ones:

• Anterior talofibular ligaments
• Calcaneofibular ligament and the deltoid ligament

These ligaments and many others are essential for stabilizing the major bones of the ankle, including the talus, tibia, and fibula.

After a sprain occurs, it can be classified as Grade I, Grade II, or Grade III, depending on the severity of the ligament stretch, strain, or tear. Sometimes radiographs (x-rays) are taken to conclude that there is no fracture, subluxation, or dislocation, which may be difficult to determine if there is extensive swelling, bruising, and pain during the physical evaluation.

Treating the Injury

The basic treatments modalities include rest, ice, compression, and elevation (RICE), along with anti-inflammatory medication and immobilization, again depending on the severity of the injury.

But the major component of any ankle injury rehabilitation protocol should include a focused, strategic plan to fortify the proprioception of the ankle. Simply put, proprioception is the ability to know where your extremity is in space, relative to your own bodily movement. If you watch the attached video, I provide an in-depth explanation of this concept.

After an ankle injury, it is crucial that you re-train and re-strengthen your ankle. Often, when individuals suffer this injury, they can essentially lose a sense of where their ankle is relative to their basic body movements and surroundings. This can cause balance and stability issues, which can hinder your athletic performance and increase your chance of further injury.

I suggest the following ankle proprioception exercises, which may not only help to re-strengthen your ankle, but may also assist with re-enforcing your ankle proprioception and balance. These exercises are also demonstrated in the video.

1. Ankle Flexion and Extension Exercises – These are geared toward strengthening your ankle and the muscles of the leg. I recommend 3 sets of 15.
2. Ankle Circle Exercises – These can be done with or without a pulley or cable. Consider doing 3 sets of 15.
3. Ankle Ball Rotations – These will strengthen and improve your proprioception as you roll the ball in multiple directions. I recommend 3 sets of 15 reps.
4. Bosu Ball Standing Balance Exercises – These can be done with shoes on or off. The goal is to have multi –directional movement while standing on the ball. Ultimately, you want to feel stable and to have awareness about where your ankle is in space. Consider doing 3 sets of 15 reps.
5. Bosu Ball Lunges – Side and front Bosu ball lunges may be quite challenging, yet they are essential in rebuilding your proprioceptive capacities, while also training your legs and core. Go at your own pace and listen to your body. The earlier exercises are an excellent platform for progressing to more difficult exercises like this Bosu ball lunge.

Consult A Professional

As an orthopedic surgeon, I am fortunate to treat patients with aggressive therapeutic modalities for reestablishing proprioception strength and a sense of wellness. I hope these exercises are helpful to you, too. Be sure to consult your physician before conducting this or any other exercise program.

If you find that you have any specific questions regarding the aforementioned anatomical components or exercises feel free to post your questions on the forums and I will answer them as soon as I can.

More on the ankle:

• Fix Your Weak Foundation: Your Ankles
• 2 Drills to Injury Proof Your Ankles
• Effects of Ankle Taping on Performance and Safety
• What’s New On Breaking Muscle Today

Photos courtesy of Shutterstock.

The post A More Effective Way to Rehab Your Ankle Sprain appeared first on Breaking Muscle.

As an orthopedic surgeon and fitness expert, I am often asked to design fitness programs to improve the strength of the biceps muscle. Many athletes, coaches and trainers are cognizant of the increased explosive power that can be generated when exercises for the biceps are appropriately prioritized.

RELATED: 5 Effective and Simple Upper Body Strength Routines

The Athletic Benefits of Training Biceps

The biceps are a part of the upper extremity, which many athletes bombard me with questions about while training because they want clarity regarding the athletic benefits they will get from training their biceps. Often I provide these individuals with examples of specific athletic movements or functions that will be improved via greater biceps strength including:

• Hitting a hockey puck
• Throwing a baseball
• Performing a standard tennis serve
• Catching and throwing a ball
• Anything with flexion of the bicep

I am asked these questions by both young and seasoned athletes who have misconceptions about how the biceps make a contribution to the explosiveness, power, and strength of athletic performance when properly trained.

“Having strong biceps is an advantage for athletes in a myriad of sports, including hockey, badminton, baseball, football, and more.”

So let’s review the basic anatomy of the biceps so we can improve our understanding of the function, attachments, origins, and innervations of this muscle group. Knowledge truly is power when it comes to understanding our bodies and how we can explore and maximize our potentials on the playing field, as well as during our journey to attain and maintain greater health.

Anatomy and Function of the Biceps

The biceps consists of two distinct muscle bellies, the long head and the short head. The long head of the biceps muscle has its origin at the supraglenoid tubercle of the shoulder blade (the scapula) and inserts on the tuberosity of the radius with the bicipital aponeurosis. The short head of the biceps muscle group originates at the coracoid process of the scapula and has the same insertion as the long head of the biceps.

RELATED: Two-Jointed Muscles of the Arms: How to Train Them 

In regards to the innervation of the muscles, the musculocutaneous nerve of the brachial plexus innervates both heads of the biceps. The actions of the biceps muscles are flexion and supination of the forearm, while the long head of the biceps also helps to flex the humerus.

As we learn to appreciate the anatomy of the biceps muscles, we can then use this knowledge to properly execute exercises to build more explosive, effective biceps, so we may have a more powerful serve in tennis or throw a baseball harder, faster, and farther.

RELATED: 4 Lessons CrossFitters Can Learn From Bodybuilders

Biceps Exercise Demonstrations

With all fitness regimens, commitment and consistency are the essential fundamental building blocks of our life journey to be healthy, strong, powerful and fit in any sport and as a lifestyle. The goals for the biceps workout are power, strength, and symmetry, and the focus is on quality of movement, not quantity, so we can avoid injury.

The basic seated or standing biceps curl should be executed with the elbows next to your upper trunk. It is imperative not to swing your elbows in front of your trunk. Your back should be straight and neck relaxed. The key here is fluid motion without swinging the weight or arching your back.

“The goals for the biceps workout are power, strength, and symmetry, and the focus is on quality of movement, not quantity, so we can avoid injury.”

The video below clearly demonstrates several different biceps curl exercises, including the standard technique for hammer curls, as well as inner thigh peak biceps curls.

Hammer curls increase the strength of the brachioradialis, add to the peak of your biceps, and increase forearm development. The straight-bar biceps curl also helps to really engage your forearm muscles, but the forearm muscles are generally engaged with all biceps exercises.

RELATED: Curls Get the Girls: How to Build a Better Arm Workout

The Two-Minute Ascending Biceps Workout

The workout demonstrated below can really add striations and power to your biceps and upper arm. I have designed this program to be effective and safe so you can get a quick workout done within two minutes and still see muscle-building results. This program is extremely intense and you will earn the benefit of powerful arms to improve your athletic prowess.

Use a dumbbell in each hand and do one set of biceps curls for 5 repetitions, then follow this immediately with a set of 4 repetitions, then a set of 3 repetitions. Repeat this until you reach zero. Then use the straight short bar to do a set of only 5 repetitions. Then go back to the ascending model until you reach zero. Follow this with a set of hammer curls with my ascending technique as discussed earlier and demonstrated in the video.

RELATED: Strength and Power Rep Schemes Work for Hypertrophy, Too

Use a dumbbell weight that allows you to effectively control the motion of the weight with proper form, as this workout employs a lot of repetitions. This program is designed to safely develop your biceps and forearms when done consistently and properly three times per week, along with your daily aerobic and cardiovascular training.

Summary

Balanced biceps are essential when developing a symmetrical and powerful physique. Basic anatomy is also important in providing us with an understanding of where the muscles attach and how they function. The ascending muscle-building technique I have designed can be used for several designated body parts.

“The two major principles, to assist in achieving the body you want are unyielding commitment and focused consistency.”

Proper form and technique are the cornerstones to getting the benefits of this unique exercise plan. The two major principles, to assist in achieving the body you want are unyielding commitment and focused consistency. This will really get you to the next level of fitness. Keep on exercising! Exercise is life!

Photos courtesy of Shutterstock.

The post The 2-Minute Arm Workout to Build Strong Biceps appeared first on Breaking Muscle.

The Benefits of Forearm and Wrist Exercises

So often, the biceps and triceps are the focal point of upper extremity development, while the forearms and wrists are given minimal attention.

But the forearms and wrists allow us to perform the exercises that develop and maximize biceps, triceps, deltoid, chest, and back strength.

Therefore, it is imperative that we devote time and energy to optimize the strength of our hands, wrists, and forearms.

As an orthopedic surgeon, I speak with many of my athletes and patients about forearm and leg development on a regular basis. Many of them complain about having thin, bird-like legs and forearms. But if you work your legs and forearms, they will respond and develop.

We have to do the work and eliminate any excuses such as “my legs are always small” or “my forearms just don’t seem to bulk up.” Do the work and get the results.

7 Essential Forearm and Wrist Exercises

Here are my seven essential tips to really help you to develop strong and symmetric wrists and forearms. I recommend doing these exercises three times per week. Watch the video for a visual demonstration of the exercises.

1. Flex and extend all fingers, while making a complete fist for 30 seconds. Next, open and close your fingers do 2 sets of each for a total of a minute.
2. Flex your wrist and hold in maximum flex for 30 seconds with the elbow straight but not locked.
3. Extend your wrist with the elbow straight for 30 seconds. Do 2 sets for a total of 2 minutes. These initial three stretching exercises will prepare you for the more complex and more intense weight-bearing exercises to optimize muscular development and the strength of the forearm.
4. Seated Wrist Hammer Curls – In a seated position with your back straight, place your forearm on your thighs with your thumbs pointed upward. Use a 5-, 10-, or 20lb weight in a hammer position and lift it back and forth slowly for 3 sets of 20 repetitions. This will develop your brachioradialis muscle, which inserts at the distal aspect of the forearm at the wrist. Greater hypertrophy of this muscle will give more definition and balance of the forearm.
5. Seated Wrist Straight Curls – This is to develop your flexor muscles. In a seated position, with your forearms on your thighs and palms facing upward, with a 5-, 10-, or even 20lb weight in hand, flex your wrist upward. Keep the forearms well placed against your thighs for greater stability and isolation of the wrist and forearm musculature. Be careful to place the wrist three to four inches away from the knee to allow the full range of motion. Do 3 sets of 20 repetitions.
6. Seated Reverse Wrist Curls – This is to develop your extensor muscles and is also done in a seated position with your forearms on your thigh, palms facing downward, with the wrist three to four inches away from the knees. Grasp the weight and extend the wrist fully. Do this for 3 sets of 20 and be sure to not lift the elbows from the thighs when extending the wrists. Keep the palms down.
7. Finger Curls – This is an easy exercise to perform and will develop finger and hand strength. Simply sit and hold a 5-, 10-, or 15lb in weight your hand. Turn your hand with the palm upward with the back of your wrist on your thigh. Allow the weight to roll down your fingers, and now curl your fingers back holding the weight securely. Remember to keep the back of your wrist against your thigh throughout the execution of the exercise. Use weight which you can effectively control and execute the exercises properly.

Ultimately, these seven exercises will help to maximize the strength and contours of your hand, wrist, and forearm.

This increase in the overall strength of your upper extremities will also help to improve your hand and wrist dexterity, which in turn can improve competitive performance in athletics, gaming, and even in day-to-day tasks.

More from Dr. Levi Harrison:

• Tennis Elbow: What It Is, Do I Have it, and How Can I Fix It?
• Avoid Should Injury by Strengthening the Rotator Cuff
• The Two-Minute Workout for Strong and Powerful Glutes

Graphic courtesy of Shutterstock.

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How to Identify Carpal Tunnel Syndrome

It is clear these athletes are committed to the sport of weight training; however, their bodies are rebelling in a not-so-subtle way with the development of carpal tunnel syndrome. Carpal tunnel syndrome itself is a compression of the median nerve of the wrist (pictured below) and unfortunately, this compression causes numbness, tingling, pain, and a debilitating lack of grip strength and dexterity. 

Often, the numbness and tingling that accompanies this syndrome is more pronounced in the thumb, index finger, middle finger, and a part of the ring finger. Patients will also present with complaints of episodic or constant night pain, which is a herald sign of significant carpal tunnel syndrome.

Stretches and Exercises to Prevent Wrist Pain

Listed below are several recommendations for all bodybuilders, gym-goers, and weightlifting athletes. These recommendations may help you to avoid the negative effects of carpal tunnel syndrome, which can drastically affect strength, power, and overall athletic performance. These stretches and exercises should be done before and after weight lifting.

• Gliding exercises should be done for five minutes before lifting weights.
• Keep the wrist in a neutral position when lifting weights as much as possible. Avoid hyperflexion and hyperextension of the wrist.
• Stretch all fingers and your wrists before and after lifting weights.
• Place hands and wrist in warm water before going to the gym.
• Perform Nirschl exercises (see video below) in your post-workout stretching routine to assist in avoiding tennis elbow (lateral epicondylitis), which is also a common injury in the weightlifting community.
• Wear well-padded lifting gloves when lifting weights.
• After you finish lifting, simply flex and extend the wrists.

These suggestions should be helpful in your quest to stay healthy and lift weights, while also preventing carpal tunnel syndrome and wrist pain in general. I highly recommend lifting weights for individuals of all fitness levels, as this also helps to strengthen your bones, hence decreasing your risk for osteoporosis and osteomalacia. So keep on exercising – exercise is life!

Photo courtesy of Shutterstock.

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Previously, I saw this problem mainly with professional athletes and racquet sport players, but this problem has become more prevalent in the general population due to evolving active fitness lifestyles.

What Is Tennis Elbow?

Let’s review the basics of “tennis elbow” or lateral epicondylitis. It is a tendinopathy at the origin of the extensor carpi radialis brevis muscle. This muscle allows you to extend the wrist. Research has shown that this problem is due to degenerative changes rather than an inflammatory process. Often we associate inflammation with most forms of tendonitis, but not in this case.

Common causes and associations of lateral epicondylitis include repetitive wrist extension and forearm rotation. I treat this issue in athletes who perform multiple sets of dips, push ups, and chin ups, and, of course, in athletes who play racquet sports. In addition, tennis elbow can present if a person’s job involves extensive periods of repetitive motion at the elbow and wrist. I often see this in carpenters and manual laborers who use heavy power tools.

Symptoms of Tennis Elbow

The initial symptoms of lateral epicondylitis involve pain on the outside (or lateral aspect) of the elbow with varying degrees of swelling. Individuals who present with these symptoms also tend to have decreased grip strength, especially when the elbow is flexed to ninety degrees.

Patients often complain of not being able to use their racquets well, primarily due to pain and a substantial lack of grip strength. This affects performance and the ability to be competitive. Other complaints include pain during push ups, weight lifting, or other repetitive, high-intensity motion exercises or use of certain types of fitness equipment.

How to Treat Tennis Elbow

There are many treatments that I have found to be extremely effective in treating tennis elbow. Here is a basic strategy that I would recommend. This protocol focuses on non-invasive therapeutic treatment options:

1. Minimize all activities that increase and aggravate pain in the elbow.
2. Wear a counterforce brace for four to six weeks.
3. Acupuncture treatments have shown to be quite effective in treating tennis elbow. I would suggest receiving acupuncture treatment twice per week for four weeks.
4. Physical therapy or occupational therapy, which may employ massage techniques, stretching exercises (Nirschl exercises), moist heat, ultrasound, ice packs, or iontophoresis.
5. Anti-inflammatory medications can be used if steps one through four are not effective. This can include over-the-counter ibuprofen, Naprosyn, or other medications that you have discussed with your healthcare provider. It is also important that these medications do not cause gastric distress or any allergic reactions. Discuss this aspect with your health provider as well.
6. Corticosteroid injection is the next step if the first five treatments are not successful. Some studies now indicate that the steroid injection has a similar effect as a placebo; however, I have found them to be very effective.

Currently, platelet-rich plasma (PRP) injections are also being used, but the unequivocal data is still in the developing stages in regards to it being an effective recommended treatment. Many of my colleagues and I strongly believe that the data for PRP injections will eventually confirm this is a viable treatment modality for lateral epicondylitis.

Is Surgery a Valid Option?

Surgery is the final treatment when all else is less than optimal. This consists of extensor carpi radialis brevis tendon debridement with or without a lateral epicondylectomy. Physical therapy is often indicated after surgery to improve strength and function.

As an integrative, holistic surgeon, I advocate trying all non-operative treatment protocols before considering surgery. I remind my athletes and patients that acupuncture should be explored and utilized. Acupuncture has been an effective treatment in my orthopedic practice for lateral epicondylitis, as well as, for other forms of tendinopathy of the shoulder, elbow, wrist, and hand.

Athletes should continue to work out in a smart effective manner even if they have tennis elbow. More mature athletes should be aware of their bodies and make cross training adjustments to their routines, to add diversity and avoid injury.

Tennis elbow or lateral epicondylitis is common in athletes who overtrain or do repetitive exercises that involve excessive wrist extension and forearm rotation. It is also common in beginning athletes who are simply trying to perform exercises their bodies have not done before. They may be executing these exercises with poor form, improper posture, or bad technique, which may predispose them to develop this painful problem. This can be avoided with appropriate form and a progressive exercise program, which avoids competition and promotes self-awareness.

Exercise is an elixir of life! Keep on exercising and be aware of any pain or discomfort in your elbow. Consider utilizing the treatment strategy, which was presented, and remember, try all the non-operative modalities before considering surgery.

Photos courtesy of Shutterstock.

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