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luvr29

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About luvr29

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  1. Indoor cardio workout ideas

    Running TREADMILL TIME If you can afford to get just one piece of workout equipment for your home gym, it should be a treadmill. Walking and jogging on a treadmill will give you an excellent cardiovascular workout. Try to get in a minimum of thirty minutes a day. Experiment with different speeds and inclines.
  2. tennis elbow

    Tennis Elbow Initial treatment Firstly, reduce the inflammation by using an ice pack and holding on the area of pain for 20-30 minutes 2 to 3 times a day (wrapping a bag of frozen peas in a tea towel is just as effective). Next step is stretching exercises; these are three good ones: Holding the arm straight out in front of you and locking the elbow: 1. Starting with the palm face down slowly stretch the hand up until the fingers are at right angles to the forearm. Hold for 1 minute. 2. With the palm face down slowly stretch the hand down until the fingers are at right angles to the forearm. Hold for 1 minute. 3. With the palm face up slowly stretch the hand down until the fingers are at right angles to the forearm (or as close as you can go). Hold for 1 minute. These exercises will lengthen the forearm muscle fibres and reduce the tension on the tendon thereby allowing the injured area to heal. It is not uncommon the healing process to take 3 months, so follow the exercise regime regularly. When pain is felt during use, rest the arm briefly and commence the stretching exercise. Return to your activity but take frequent breaks. Secondary treatment Oral anti-inflammatory drugs such as aspirin or ibuprofen are useful for controlling the pain as well as the inflammation. Strapping is another method, placed 1 - 2 inches below the elbow it will support the tendon and reduce the stress on the site where it attaches to the bone. The straps used are similar to the elastic supports used for knee and ankle injuries. Straps should be used in conjunction with the stretching exercises and worn during work and sports. Severe cases In the case of severe damage cortisone injections could be needed and in extreme cases surgery may be the only recourse (less than 3% of patients require surgery). If the damage is this serious professional advice should be sought.
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