Elbow rotations involve controlled twisting movements at the elbow joint, focusing on mobility and flexibility. While the provided text is brief, we can extrapolate the following instructions based on common practices and the description.
Here's how to perform elbow rotations, emphasizing controlled movement:
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Starting Position: Stand with your feet shoulder-width apart, or sit comfortably.
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Arm Placement: Extend your arms straight out to your sides, parallel to the ground. Keep your shoulders relaxed and your wrists straight.
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Initiate Rotation: Focus on initiating the rotation at your elbow joint. The text mentions "twisting as much as you can through the elbows." Imagine rotating the forearm around the elbow.
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Rotation Direction: You'll perform two types of rotations:
- Internal Rotation (Pronation): Rotate your forearms downwards, so your palms face the floor. Think about twisting your elbow so your thumbs point towards the ground.
- External Rotation (Supination): Rotate your forearms upwards, so your palms face the ceiling. Think about twisting your elbow so your thumbs point towards the sky.
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Controlled Movement: The key is to maintain control throughout the movement. Avoid jerky or fast motions. The text mentions "keep the tension" suggesting that you should actively engage the muscles around the elbow joint.
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Range of Motion: Rotate as far as comfortably possible in each direction, without forcing or straining. The video mentions "outside the shoulder go back down okay just working with rotation in the brain shoot the elbow," which implies the rotation should be focused at the elbow and that you should be mindful of the movement.
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Repetitions: Perform 10-15 repetitions in each direction (internal and external rotation).
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Breathing: Breathe naturally throughout the exercise.
Important Considerations:
- Listen to Your Body: Stop immediately if you experience any pain.
- Warm-up: Consider warming up your wrists and forearms before performing elbow rotations.
- Purpose: Elbow rotations are often used as part of a rehabilitation program or to improve overall joint mobility.
- Seek Professional Advice: If you have any elbow pain or injuries, consult with a physical therapist or healthcare professional before starting this exercise.
