The
exercises of Mr. pioneer Roland Liebscher-Bracht
(Liebscher-Bracht exercises)
5. Exercises against pain in the elbow (elbow
pain)
Exercise 1 for the elbow: The affected arm is twisted
180 degrees with the palm of the hand,
so that the fingers point inward towards the knee.
This will stretch the inside of the arm.
Principle 1: Exercises
with tensions and pressure provoke
that stem cells come for
reconstructing new cartilage.
from:
Video: Fingerschmerzen / -arthrose |
Die besten Übungen im Büro |
Faszien-Rollmassage, Polyarthrose
(7min.48sec.).
https://www.youtube.com/watch?v=ULnQk62PAHE
(13min.47sec.)
Principle 2: For having an
effect an exercise has to last at
least 3 minutes and there has to
be a "tearing" effect.
Principle 3: The massage ball
should be soft, should give in a
little bit hindering aches with
bones. Wooden balls or similar
hard things must not be taken for
this. from: Video: Fingerschmerzen
/ -arthrose | Die besten Übungen im
Büro | Faszien-Rollmassage,
Polyarthrose
https://www.youtube.com/watch?v=fCRmTIgiy8w
(2min.0-22sec.)
presented by Michael Palomino, massage, natural medicine
(2017 / translation 2019)
There is the "golf elbow" on the inside, the
"tennis elbow" on the outside (22 sec.), and these
hurting elbows also occur with other sports (27
sec.).
Massage 1: Roll the forearm on the inside on the
small massage roller
As a first exercise, roll the forearm relaxed and
slowly on the small massage roller, the little
roller is moving from the wrist to the elbow
(1min.22sec.). At the end then turn the arm inwards
so that the massage roller will massage the inside
of the elbow (2min.9sec.).
Massage 1: Roll the forearm with the inside on a
small massage roller
Massage 1: The
forearm is unrolled with it's inner side on a
small massage roller, and at the end turn the arm
inwards so that the massage roller will massage
the inside of the elbow
Massage 2: Roll your forearm on the outside on
the small massage roller
Then the outside is massaged with the small massage
roller, also from the wrist to the elbow
(2min.32sec.).
Massage 2 for the elbow: the outside of the forearm
gets it's massage with the little massage roll e.g.
on a wall
During this exercises one has to hold the pressure
and at the end turn the elbow in a way so the
massage roll is treating the outside of the elbow
(3min.29sec.).
Massage 2 for
the elbow: Unroll the outside of the forearm on
the little massage roll and turn the elbow at
the end so the outside of the elbow get's it's
massage
Massage 3: Unroll the upper arm on it's outside
with the big massage roll
The next massage is for the upper arm, which is
massaged from the elbow towards the shoulder with
the large massage roller on the outside
(3min.56sec.).
Massage 3: The outside of the upper arm is unrolled
on the large massage roller - from the elbow to the
shoulder
Massage 3: The
outside of the upper arm is unrolled on the
large massage roller from the elbow to the
shoulder
Massage 4: The upper arm is unrolled on it's
inner side with the big massage roller
The following massage is for the inside of the upper
arm. The massage roller rolls from the elbow to the
inner shoulder (5min.22sec.).
Massage 4: The inside of the upper arm is rolled off
from the elbow to the shoulder with the large
massage roller
Massage 4: The
inner surface of the upper arm is unrolled from
the elbow to the shoulder with the large massage
roller, view from the back
Exercise 1: Stretching of the inside of the arm
which is twisted by 180 degrees on the floor in a
bridge position
With the first exercise, the affected arm is twisted
180 degrees and the hand is put in a "reversed" way
so that the fingers point to the knee. Gradually,
the hull moves backwards now and the arm is
stretched more and more (6min.46sec.). This exercise
is stretching the arm flexors.
Exercise 1 for
the elbow: The affected arm is twisted 180
degrees and the palm is put on the floor like
this
so that the fingers are pointing towards the
knee. This will stretch the inside of the arm.
Exercise 2: Stretching the outside of the arm
with a fist on the ground and pressure
The second exercise is a variation of the first one:
the affected arm is twisted and the outside of a
fist is put on the floor, so that the outside of the
arm is stretched now with gradually increasing
pressure (9min.34sec.). The stretchers are
stretched: "These are now the stretchers that we
stretch, we always have to work from both sides."
(9min.45sek.)
Exercise 2 for
the elbow: The twisted arm is put on the floor
with the backside of the fist so that the outer
side of the elbow and of the forearm is streched
more and more
With these two exercises, the tension in the
forearm is getting more and more normalized
(9min.54sec.). The duration of about 2 minutes of
pressure is very important, one should not stop
before, and the fingers should be kept closed
otherwhise the stretching effect has gone
immediately (10min.33sec.). When the wrist touches
the ground, the hull can be moved backwards
provoking even more stretching effect (11min.0sec.).
Mr. Roland Liebscher stops the 2 minutes with
stopwatch (11min.27sec.).
[Or just count slowly to 120].
Exercise 3: Stretching the inside of the upper
arm at a 45-degree angle on the floor
The third exercise is for the upper arm of the
affected arm. Lie down on your stomach, the affected
arm is stretched out at a 45-degree angle, and the
other arm is set up as for a push-up (11min.59sec.).
Breathe in and exhale well, and keep on twisting in
(12min.40sec.). The more pain, the better the
exercise (13min.20sec.).
Exercise 3 for
the elbow: stretching the upper arm in the prone
position, the affected arm is stretched out at a
45-degree angle,
the right leg is bent and the trunk is gradually
raised more and more
Exercise 4: Stretching of the outside of the
upper arm with bent arm, hand on the shoulder,
other hand on the wrist
Slowly go out again and then go to exercise 4:
Extend the arm forward, the arm is bent, the left
hand touches the left shoulder (14min.40sec.). Then
the right hand still touches the left wrist for some
pressure. Supporting you can push the small massage
roller under the left elbow, so that the tension
increases (15min.45sec.). Slowly come out and sit,
then stand up (17min.10sec.).
Exercise 4 for the elbow: In prone position, the
affected arm is stretched straight, then bent on the
small massage roller, so that the hand touches the
shoulder. Then the other hand is placed on the left
shoulder joint to provoke even more "stretching
force".