The boards are among the best exercises to strengthen your heart. But while the boards can do wonders for your median section, the immense pressure exerted on your two relatively small elbow joints of your body weight can cause painful elbows.
Think about it: Instead of balance on your hands and feet, a large part of your weight goes directly from your shoulders to your elbows, pressing them in the ground. And especially if you do not distribute part of your weight on your forearms, it puts a lot of pressure on your elbows.
Fortunately, there are things you can do to relieve the discomfort to make a board on your elbows. Here are seven tips to avoid painful elbows when turning experts in fitness.
1. Add padding
Your elbows are generally quite bone, without too much natural padding surrounding the joint. This is why he can help use boards for boards.
Add a cushioning between your elbows and the ground, known as Grace Albin, a pilates and fitness instructor in Miami-Forterdale. “It’s as simple as double your carpet or use a towel or a small blanket,” she said.
2. Adjust your board
Another option is to modify how you make your board – even slightly – to help redistribute the pressure that your elbows do. Try to rock the higher position of a push-up, known as Ignis Labuschagne, a fitness instructor in Miha Bodytec in Pretoria, South Africa.
If you are even more difficult, make your board in the lower position of a push-up. Making your board in the final position, explains Labuschagne, is difficult on the deltoids (shoulder) and the pectorals (chest).
“Doing this in this way, you reach failure faster, but without limiting painful elbows,” said Labuschagne.
3. Adjust your body weight
Rather than putting all this pressure directly on your elbows, try to adjust your body weight by spreading your fingers so that your whole palm is on the ground, says Albin.
“It works better than making a fist because it allows your hands to absorb a little weight, which can take off your elbows,” explains Albin. “Slowly and consciously move your body weight so that it is distributed more evenly to the hands rather than all in your elbows,” she said.
“Now, do the same thing in the opposite direction: move slowly and consciously your body weight backwards so that more is maintained in the lower body (hips, legs, feet) rather than falling through your elbows.”
4. Use a stability ball
Use a stability ball to help alleviate the pressure by placing it under your forearms – just be sure to tighten your glutes and thighs when you use the ball – explains Liza McAlister, a fitness instructor and Lilled owner with Liza.
“Remember that your board must be straight, whatever the angle in which you are,” she said. “And make sure your arms are always aligned – shoulders on the elbows.”
5. Make a board with dumbbells
If your elbows always take constraints after making changes, try to make a right arm board using dumbbells, says Albin.
“Place the dumbbells on the floor and hold the dumbbells with your hands – which is more natural on the wrists and more comfortable than making a straight board with your straight hands on the ground,” she said. (Hexagon -shaped dumbbells – ideally made from rubber or neoprene for safety – are the best for this movement. Round dumbbells can roll and cause injury.)
Another progression that Albin recommends is to have your straight arms, but one or both knees on the ground.
“Lift your knees for a few seconds at a time in a full board, then relax them gently.
6. Make a weighted dead bug
If you do not get any joy to change your form or use padding as buffers for your elbows, the weighted dead bug exercise can help you get the advantages of a board but without compromising your elbows.
Imitate the elongated movement on the back and keep weights directly above your chest to engage the upper body and raise your legs from the ground to engage your nucleus, known as McAlister. Just make sure your lower back stays on the ground.
7. Use a Bosu ball or bench
A final option is to use a Bosu ball to support your elbows. “You can use the rounded side of the Bosu and tip your elbows on this,” explains Mallister. Alternatively, you can support your upper body on a bench.
“You can completely gain the weight of your elbows by supporting your chest on a bench, in arms under your chest and using your forearms (nestled so that the pressure is out of your elbows) to support when you do the board,” explains McAlister.
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