Discussion in 'Health & Fitness' started by jimanuel12, Feb 4, 2010.
apparently holyfield has the smallest........in boxing; is this true?
Earlier in this thread, you mentioned that you do triceps extensions as well as wrist curls in addtion to the Flexbar exercises. Is this the best combination of exercises to prevent recurrence of golfer's and tennis elbow? That is, as good as the Flexbar is in adding the unique rotational forces for muscle strengthening from the Tyler Twist, do the other strengthing exercises still add quite a bit to your forearm strength, better resisting the shock and twisting forces from striking the ball and resisting the racquet's momentum that are thought to be the causes of TE/GE?
C'mon give me my moment to shine!
My answer to your question is Yes. Below is the current routine I perform 6 nights a week. The night I don't do it is after I play a night match during the week. The 4 steps below I repeat 3 times:
1. Reverse Tyler Twist with the blue bar - 15 reps
2. Tricep extensions behind my head with 4 lbs in each hand - 15 reps
3. Forward wrist curls with 4 lbs in each hand - 15 reps
4. Reverse wrist curls with 4 lbs in each hand - 15 reps
I've numbered the exercises in the order I do them but I also would apply those same numbers to the importance of each exercise for my GE.
Thanks for info. I realize the thread is about the Flexbars, and you list them as the most important of the exercises, but that a combination of exercises probably is best at preventing tennis/golfer's elbow recurrence.
Maybe I'm easily impressed, but if your forearms are like Evander's, I'd say they were pretty good.
Yep, that is a good summary.
If only the rest of my body was built like his!
Great thread guys. Thank you.
How often do you play tennis? Twice a week, Two hours each play? Thanks.
Three times per week about 2 hours each time since I started playing full time again about a month ago.
Just ordered a green Flexbar for $20 shipped. I'm 31 and have pretty strong hands, wrists and arms so I bypassed the red and went for the green off the bat. I also don't think I have TE but occasionally get a touch of soreness and my job invoves repetitive work on a keyboard and lifting.
After reading several articles about eccentric exercises I was very intrigued and started to add some to my routine with exercise bands. I noticed my shoulders feel and look stronger and have less discomfort than ever. My backhand has also become twice as stable as before.
Cant wait to add the Flexbar to my "gym"
have you ever tried the forearm curl with a rope? seems to work same muscles as the flexbar to some extent. really strengthens the forearms.
^^^ Having a hard time picturing the rope exercise.
Edit: Nevermind, I get it now.
Please copy and paste the titles of articles or links here (if you don't mind). Thanks. -Tina
Can you recommend me several arm-friendly rackets for a beginner besides Prince rackets? Any idea about Yonex? Thanks.
pretty simple. you need a weight tied to a wooden bar with a rope. hold the bar in front and roll up the weight using your wrists. i keep the bar at shoulder height with arms very slightly bent. add weight as you progress.
Do yourself a favor and read the following links about racquet selection:
The bottom line is to select a 95-100 inch head that has a stiffness (or flexibility rating) in the low 60's (the lower the better for your arm) and is the heaviest racquet you can easily swing and play with (the more mass in the frame, the better shock absorbtion). Stay away from any frame that is advertised as super oversized, super light, or power producing.
Yonex does make some nice frames that may fit your racquet weight requirements. Prokennex, Dunlop, and Volkl racquets in general are relatively flexible, but be sure to check that stiffness/flex rating as it does vary on different models. Most Babolat frames are too stiff. Wilson and Head have big product lines with varying degrees of stiffness. You may want to review posts on the racquet section of this forum.
My bias is for "beginner's" to use at least a "tweener" racquet to help develop good stroke mechanics. Tennis is all about topspin. You need topspin, and not just gravity, to bring the ball down into the court as you hit it harder and harder. Too powerful a racquet will cause a trampoline effect that will give you negative feedback, telling you that hitting harder will result in the balls flying long, and not let you develop the topspin strokes you will need to advance.
And don't get too concerned about finding the perfect racquet right now. By the end of the summer, if you are playing a lot, your game will have changed and you will find yourself in a never ending quest for the ultimate frame.
The only two arm friendly sticks I've tried are the Volkyl C10 and my current Babolat Pure Storm Tours. Hit with the C10 just for 5 minutes and you can actually feel it bend. In general though, Babolat is not known to make arm friendly frames.
Thank you so much for your detailed information. Have a pleasant evening! -Tina
Thank you for the message. Have a great evening! -Tina
^^Hey Tina, Charliefederer brings up a good point. It should be fine to start with a tweener racquet if you have TE problems, but a newbie would need a little more help getting the ball across the net. I see two ways to do that.
First, spend a couple hours with a teaching pro and a ball machine to learn how to put a little body weight behind groundstrokes instead of using the joints, as in elbow and wrist, to hit the ball.
Second, string a tweener racquet with very low tension. This adds power and a lot of comfort on impact. 45 lbs isn't that loose and actually plays fairly well. As your strokes improve and you are adding more power, just up the tension a bit.
A great tweener racquet for women with TE would be the 295g Pro Kennex 5i racquet.
That lower tension is a good suggestion, as it will provide more power, be kinder on the arm/elbow, and it enlarges the sweet spot. As your stroke gets more powerful you can raise the tension a bit for less power/more control. And you can stick with the same frame you have gotten used to as you gradually increase the tension over time along with your more powerful strokes.
And of course good technique, which can be learned from a pro, is perhaps the most important element to prevent overuse tennis injuries.
i have completed my first week with the red flexbar, it is showing improvement. the green one was too strong for me to start out with, my arms are really skinny and small, so the red one was the best for me.
3 times per day, 15 reps each time, so far, showing some signs of improvement, no pain with the exercises.
will keep you posted.
how are your ears??
completed about 10 days with the red flexbar, so far, seems to be helping.
anyone else start out the red? if so, how is it doing or coming along?
My toddler is currently using the red one. Glad to hear you are strengthening those tendons without pain.
Ive been using the green for 2 days now.
2 reps of 10-15 Tyler Twists
2 reps of 10-15 Reverse Tyler Twists
Each exercise in the book for either 2 reps of 5-10, or 2 reps of ~1 min for the non rep type exercises.
I feel a marked increase in arm and hand strength/ life
I respond very quickly to strengthening excercises.
I do not or have not had TE and do not wish to get it.
Bought one a couple of weeks ago. I love it. Great workout for the arm.
going on two weeks now with the red flexbar, that thing is great, my arm feels so much better.
will keep you all updated.
so far, so good!!!!
Great to hear. You can really tell a difference after a few weeks with it.
Do you use flexbar a few minutes before playing tennis (to stretch the tendon a bit)?
I am currently testing it, as a kind of stretching exercise and so far so good. Tendon gets a bit of exercise before the game and is "ready" for some real shocks coming off the racquet
I was also wondering the same thing. Is it good to use it before playing to stretch out the tendon first? Another I have starting doing, which helps, is to use one of these hot/cold wraps you heat up in the microwave for a minute and I put the warm wrap on my elbow while I am on my way to the match. That way my elbow is warm before I start doing anything with it.
Hmm. Interesting. I like and need a dynamic warmup and longer hitting period before I play. But I know that many play on courts with a strict time limit, especially indoors. I've actually used elastic tubing to warm up my arm quickly if I'm running late and there is a fixed match starting time. Maybe the flexbar would be a good addition.
I never thought about doing the flexbar right before I played. Maybe I'll give it a shot. My current routine is to use a heating pad for about 20 minutes on my car ride to the courts. That seems to help some as a previous poster stated.
I'm starting to get calluses on my off hand when using the flexbar doing the GE exercise only. Anyone else experiencing this? Kind of hurt at first, but now that the calluses are there it is not a big deal.
I ride mountain bikes up to 6 hours a week so the callouses are already there but my forearms and wrists are getting really ripped/strong from using the green flexbar.
As I stated earlier I do all the exercises listed in the included pamphlet
about 4 weeks now with the red flex bar and it does make a difference. 3 times per day - 15 repeitions.
arm is much better and hope to play my first tennis next week if the weather is good.
this things really seem to work.
For warm-up before tennis, I use a dynaflex/nsd powerball.
This info about preventing tennis-elbow also works for wrist problem.
I use a made in China metal coil/spring (w/pvc handgrips aka small metal flexbar) can be
bought cheap atr hk local sports shops and (china products) store.
BTW u can focus exercise on the forearm and shoulder areas w/ a small flex bar .
Got the blue flexbar via UPS yesterday. I've never had TE for more than a day until last weekend, when I stupidly took my vibe damps off played a 2 hour match.
My anecdotal study says that anyone who tells you that vibe damps have no effect on TE are full of it. In my case, same racquet, same balls, same length of play, same guy I've played 20 times, I've never had serious TE, by the end of 2 hours arm was killing me and I almost couldn't finish my league match on Wednesday because of pain.
So now the league is off for a week, I'm not playing at all and I"m starting the exercises.
What is that?
That blue one is tough! I can barely twist it. I prefer the green one, but they really need one in between the blue and the green.
I never thought that my grip was that strong (for a 6'1 190Lb guy) but I don't really have any problem twisting the blue one, even with a bad arm. I went from being barely able to pick up a glass yesterday morning to just being a bit sore in the forearm muscle today from the flex bar twisting around 9PM last night..but a good sore, not the awful raw pain of tennis elbow.
If you are getting calluses from this, then your grip is loose and you are letting the bar slip and rotate in your grip.
Grip tighter, go slower, and let your wrist bend (or stretch) more when the bar returns to its original shape. If you can't keep the bar from causing undue friction in your grip, then the bar you are using may be too strong for you. Are you using the blue bar?
I'll have to try and do it slower. I'm using the blue bar but if they made a larger one I'd use it.
It's basically a forearm exerciser. (Fun to figure out how to start the gyro without a string, and it has glowing LED - all powered by your motion.)
Yes, the guy looks funny.
Also, when you're using it... if you find your grip is slipping:
When you initially grip it... don't "load up" on the 'twist' so much. In other words, rotate your arms/ wrists so that when the bar begins to untwist... there isn't so much torque on it.
Does that make sense? Perhaps, someone can explain it better
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