Strengthen your elbows with these exercises
What's the story
African exercises provide a natural way to strengthen your elbows, without the need for fancy equipment. These exercises, which are rooted in traditional practices, focus on movements that enhance flexibility and strength. They are easy to perform and can be done anywhere, making them accessible to all. By adding these exercises to your routine, you can improve joint health and overall upper body strength.
Tip 1
Arm circles for flexibility
Arm circles are a basic exercise that improves flexibility in the elbows and shoulders. Stand with feet shoulder-width apart, extend your arms out to the sides at shoulder height, and start making small circles. Gradually increase the size of the circles while maintaining control. Do 10 circles in each direction to warm up the joints and improve range of motion.
Tip 2
Elbow lifts for strength
Elbow lifts are great for building strength in the upper arms and surrounding muscles. Sit comfortably with your back straight, place your hands on your thighs, and lift your elbows towards the ceiling while keeping them close to your body. Hold for a few seconds before lowering them back down slowly. Repeat this movement 10 times to build muscle endurance.
Tip 3
Resistance band pulls
Using a resistance band can make your elbow exercises more effective by adding resistance, which builds strength better. Secure one end of the band under your feet, hold the other end with both hands at waist level, and pull upwards until your elbows are bent at 90 degrees. Slowly return to starting position and repeat 12 times to engage multiple muscle groups.
Tip 4
Wrist rotations for joint health
Wrist rotations are essential for keeping your elbow joints healthy as they improve blood flow and reduce stiffness. Extend one arm forward at shoulder height with palm facing downwards; rotate your wrist clockwise 10 times, then switch direction for another 10 rotations counterclockwise before switching arms. Repeat this exercise twice daily for best results.