In this article, I will outline for you some of the best ways to become injured while you train. Although to some the sarcastic tone of such writings is a turn off, I have found it to be a very good educational approach and one that gets the point across pretty well. (by the way, this is a sarcastic article, however, I see things like this happen everyday…in other words, I didn’t make any of this up!) So if you really want to injure yourself while training or working out, make sure you do some or all of what is listed below. Chances are, you are doing some of these things anyway. (By the way, if you want to stay healthy, please avoid all of the list below).

1. What ever you do, DO NOT warm up at all before you lift weights. Go into the gym and your session cold, and attempt no warm up. However, if you insist, load up the bar with only 30% of what you are going to lift and push through that for a few reps. That’s the most you should do. (If you need any guidance in doing this correctly, just go to your local gym and watch for the guys in the extra tight wife-beaters. Scope them out and follow their programming. No warm up, just 18 sets of extremely heavy weight. )

2. Perform squats with a lot of weight on the bar while not being strong enough to even squat you own body weight correctly. How do you know when you are doing this correctly? Your back will be flexed on the way down in a very dangerous position, and your knees will start to bend inward (note: Knees are never supposed to bend inward), and each end of the bar will move up and down as you struggle to get to a starting position. OH yea, you won’t even get close to a 90 degree range of motion because you know you won’t be able to get back up.

3. When you are finished with number 9 from above, add more weight and do it again!!!

4. Perform HEAVY or even not so heavy lat pull downs, behind your neck. Make sure you have an unusually wide grip and put maximum external rotation torque on your shoulders. Do multiple sets. If you shoulders hurt, by all means, increase the weight.

5. Grab a 25-35 pound plate and hold it to your chest while you do 3 sets of 10 hyper-extensions for your low back. Go up as far as you can and all the way back down so your head is close to the floor. Even when your back is screaming in pain and tightness, keep doing them. Your back must be weak, so that is why it hurts, right? More is better here too!

Keith Scott is a performance enhancement specialist and certified athletic trainer that has been helping people live pain free for more than 20 years. His unique approach to treating adhesive capsulitis utilizes frozen shoulder exercises that focus on increasing shoulder strength, flexibility, range of motion, and while decreasing knots and muscle hot spots.

Learn more at http://www.eliminatefrozenshoulder.com

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The World Wide Web is known as a treasure trove of information on just about anything and everything. Maybe you have some curiosity about how to cure tennis elbow (medial epicondylitis). There’s a considerable amount of interest in the best way to cure tennis elbow online. Its easy to do when you know how. This short article is to help you attain whatever goals you may have when you learn how to cure tennis elbow. To increase your understanding, continue reading. Discover how you can cure it in 3 easy steps!

The first step to be taken is get your self to the Doctor and preferably a physical therapist.. You’ll need to do this because tennis elbow injuries need to be properly diagnosed before you can begin treatment.. You need to carefully avoid trying to self diagnose because you may get into a situation where you are trying to cure something that is completely different.

It will be extremely important to finish this 1st step correctly, completely and well. If for any reason you cannot complete it correctly, then do not move onto the next step. Without proper diagnosis you cannot begin the healing process..

The next step will be to purchase tennis elbow braces to help the healing process. Tennis elbow braces help by supporting the tendons and ligaments surrounding the elbow thus relieving pressure and promoting repair. Things you need to avoid here are cheap braces or supports not specifically designed to treat tennis elbow. And you should make sure that you use the device as much as possible throughout the day.

Your third step is to begin light exercise/stretching routines as soon as your doctor or physical therapist approves it. This is very important because the sooner you can begin to get those muscles and ligaments back into action the sooner your healing will be complete. The most important thing to avoid is over exertion. Please take it very slowly at first making sure you don’t over do it and cause more injury.

Go through the exact steps outlined above and you ought to have little or no difficulties with the best way to cure tennis elbow rapidly and well, easily. Simply do the things you have to, for the reasons given and avoid the problems and traps explained. So long as you follow the steps outlined you will cure this injury as quickly as possible. Since this is such a debilitating injury and can totally restrict the ability to even use your forearm we recommend getting it cured and treated just as fast as possible.

Uncover how to cure tennis elbow by visiting our tennis elbow braces site at www.tenniselbowbraces.net. We can help you cure this painful injury.

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Exercising is a great way to keep yourself fit and healthy, but there is also a risk of injury. However, if you follow some basic guidelines, and stay within your physical limits, you can ensure that you’ll have an enjoyable and safe workout.

Warm ups:
Warm ups are essential…this cannot be stressed on enough. Starting an exercise routine without warm ups can be very damaging to your body.
It is always advisable to do some relatively gentle exercise to warm up your muscles, so that they’ll be less susceptible to damage that may occur during exercises. Also, they’ll ensure that they get more flexible and limber.

Just spend a few minutes getting warmed up. About 5 to 10 minutes should do. Stretch muscles and other soft tissues. This will prepare your body for the more rigorous exercise that is going to follow, and help you go for a longer period of time without feeling tired or fatigued.

The right get-up
Fitness wear is very important. Only if you are at ease and comfortable in what you’re wearing, can you perform to your optimum potential.
The right shoes are imperative. They must be suited to the type of exercise that you are doing. When buying a pair of fitness shoes, always consult with the staff at a sports equipment store, and ask for their advice. The wrong type of shoes can lead to sprains and even long-term injury.
Clothes, too, must be comfortable, loose-fitting, and, ideally, made out of a fabric that absorbs sweat, like cotton. Very tight fitting clothes can be uncomfortable, and extremely loose clothes can get in the way.
Don’t compromise when it comes to fitness wear.

Cool down
Don’t come to a sudden halt in between strenuous workouts. This causes the blood to pool in your leg veins, and can leave you feeling dizzy and faint. Give time for the lactic acid being produced by your muscles during vigorous activity to be cleared by finishing your session with a few minutes of gentle exercise.

Change and Alternate
It is a good idea if you combine strenuous activity with something that is comparatively less physically demanding. This lessens your chances of over-exerting yourself, and gives your body more time to recover from bouts of intense activity.

Stop when it starts hurting
If exercising starts to hurt, stop until the pain has completely gone away. Saying like ‘no pain, no gain’ should be ignored, since they make you push yourself beyond your physical limits…which isn’t a good thing, after all. If you experience physical discomfort and things like dizziness, faintness, nausea, shortness of breath etc, please visit your doctor right away.
Also, avoid exercising when you are unwell or sick.