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5 Arm Stretches To Help With Elbow Injuries

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5 Arm Stretches To Help With Elbow Injuries

Did you know that around 10.5% of emergency arm injuries occur in the elbow?

While some elbow injuries require immediate medical attention, most problems are chronic and can benefit from lifestyle changes. Adding stretching to your everyday routine can work wonders for chronic elbow pain.

Are you wondering which arm stretches you should do to take care of your elbows? Continue reading to learn about five of the best stretches you should try to alleviate your elbow pain.

1. Towel Twist

The great news is that you can work on healing elbow joint pain without using a ton of equipment. To do a towel twist, all you need is a small towel. For maximum comfort, you can do this stretch sitting down while keeping your shoulders relaxed.

Grab the towel with both hands and wring it while moving your hands in opposite directions. You can imagine that you’re trying to squeeze as much water out of the towel as possible. You can complete 10 sets and then switch directions to complete 10 more sets.

2. Elbow Bend

One of the simplest stretches you can do is the elbow bend. To do this, stand with your arms by your side.

When you’re ready, raise your hands to your shoulders and hold it for 15 to 30 seconds. Complete 10 sets.

3. Fist Squeeze

Another great way that you can improve your elbow joints is to do some fist squeezes. You’ll need to get your hand towel out again.

Hold the towel and squeeze your hands to form a fist for 10 seconds at a time. Be sure to do 10 sets. To get extra support, you can also get a golfers elbow brace.

4. Wrist Extensor Flex

To start a wrist extensor flex, you’ll need to raise one arm in front of your body with your palm facing down. Use your other hand to grab your fingers and gently pull the hand toward the body. Listen to your body to avoid pulling your hand too far back.

Hold this stretch for up to 30 seconds, release it, and repeat it two more times. When you’re finished, you can switch to the other side.

5. Wrist Flexion

You can think of a wrist flexion as a bicep curl for your wrists. You can whip out a lightweight dumbbell or go to your pantry to grab a can for this stretch.

Sit down with the dumbbell or can in your hand and rest your elbow on your knee. With your palm up, start to curl your wrist toward your body while being mindful of keeping the rest of your arm stationary. Aim for 10 repetitions on each side.

These Are the Best Stretches for Elbow Injuries

There are plenty of reasons why people get elbow injuries that require long-term treatments. Stretching and strengthening the nearby muscles and soft tissues with these movements will give you great results.

Do you want to improve more aspects of your wellness routine? Then have a look at our other articles.

HEALTH

How To Improve Your Dental Health In Your 50s

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How To Improve Your Dental Health In Your 50s

As you get older, your mouth ages and gets drier, increasing the chances of developing some of the most common dental health diseases. This is why many dentists recommend you take great care of your oral health in your younger years to keep them in optimal condition.

If you’re in your 50s, you’ll need to pay more attention to your mouth. This is because you’re at a higher risk of developing several dental health issues at this age. Most people in their 50s face tooth decay, loss, and darkening. Gum disease, bad breath, and dental-related illnesses like oral cancer are common for people aged 50 and over.

That said, there are several ways to improve your dental health in your 50s. Here are some tips:

  1. Consider Implants Or Dentures

It’s common to have one or more missing teeth at 50. If you don’t get implants or dentures, you may find the surrounding teeth naturally shifting to fill the left gap. Your jawbone might  become weaker or degrade, making healthy teeth loose, and you may look older than you are.

If you have missing teeth, consult your dentist to prevent the above issues. They’ll explain the differences in dentures and implants and identify what suits you.

  • Brush Daily

Daily brushing can improve your dental health. If you’ve done this for most of your life, don’t stop doing it as you age. It’ll help you prevent plaque and bacteria buildup, leading to tooth decay, gum disease, and bad breath.

However, in your 50s, your gums and teeth have undergone significant wear and tear. It’ll be best to be gentler. Consider switching to a soft-bristled toothbrush, and don’t apply too much pressure when cleaning your teeth. This will prevent further wear and tear.

If you experience joint pain or have arthritis, normal brushing may be challenging. Thus, buy an electric toothbrush. It’ll make things much easier and even help you clean the difficult-to-reach areas, protecting your oral health better.

Since you’re at a higher risk of oral health issues, brushing your teeth after every meal is best. This is contrary to brushing twice a day as you were used to, but it enhances your oral health better at age 50 and above.

  • Keep Flossing

Brushing may not eliminate all food particles or plaque from your teeth and gumline. This is because your toothbrush can’t sufficiently reach deep between your teeth to remove all unwanted substances. Flossing can help you eliminate food debris and plaque more sufficiently, lowering the risk of tooth decay, cavities, and gum disease.

When flossing, you need to make some adjustments. You should apply minimum pressure to prevent excessive wear and tear of your gums. Since bacteria and plaque are likely to accumulate much quicker at this age, you’ll need to floss more frequently. So rather than doing it twice a day like you were used to, consider flossing after every meal. It may help first to floss and then brush. This way, you’ll loosen all food particles and plaque, then get rid of them with brushing rather than leaving them in the mouth.

If you have arthritis, experience joint pain, or find it challenging to perform simple tasks, a hand-held flosser is better. It’ll make things easier and allow you to apply minimum pressure on your gums. Your dentist can also recommend other suitable options.

  • Go For Regular Check-ups

Regular dental check-ups are also essential in enhancing oral health at age 50 and beyond. This way, your dentist will identify and treat any potential problems early. They’ll thoroughly clean your teeth and gums, promoting good health. They may also recommend cosmetic procedures that could benefit you, like teeth whitening and dental bonding.

  • Drink More Water

Your teeth normally go through demineralization—losing minerals—every day because of what you eat and drink. Saliva contains phosphate and calcium, which helps with remineralization—natural teeth repair process that replaces lost minerals to keep teeth strong and prevent tooth decay. Saliva also covers your teeth, protecting them against bacteria that may lead to cavities and gum disease.

At 50, you may struggle with dry mouth. This can result from hormonal changes or some medications you may be taking. Therefore, take lots of water to stimulate saliva production and eliminate food particles from your teeth and gums. Chewing sugar-free gum can also offer the same benefits.

Final Thoughts

At age 50 and beyond, you’ll be at a higher risk of developing dental issues like bad breath, gum disease, cavities, tooth loss, and discoloration. Dental health-related illnesses like oral cancer are also common at this stage. In this article, you’ve learned that taking care of your teeth and gums can significantly improve your dental health at age 50 and beyond. So, get dentures or implants in case of missing teeth, and ensure daily brushing and flossing. Drinking lots of water and going for regular oral check-ups can also help. These steps will help you maintain optimal oral health at age 50 and as you get older.

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