Tendon strength is just as important as muscle strength, as tendons store and release the energy required for various muscle movements. While lifting weights and exercising can strengthen your muscles, it is also necessary to work on improving your tendon strength.
In this article, we will explore a unique set of exercises derived from the ancient kung-fu system called Pak Mei (White Eyebrow). These four tendon-strengthening movements can help improve tendon health throughout the arms, from fingers to triceps, and are especially beneficial for people involved in sports like lacrosse, basketball, tennis, baseball, and martial arts.
Exercise Set Overview
The thrusting fingers tendon strengthening exercise is composed of four movements:
- Elbow Down Fist Up Arm
- Circle Hand
- Thrusting Fingers
- Returning Hand
These movements aim to elongate and stretch the sinew of the arm, making it more flexible, supple, and resilient. Over time, the tension experienced during the exercises will dissipate, and your arms will gain relaxed explosive strength and energy.
The Four Movement Series
To perform these exercises, follow the steps below:
- Begin this exercise with feet shoulder-width apart, knees slightly bent, and both arms held in the “elbow down fist up” position.
- Circle one of your wrists, fingertips down, inward to outward, in a circling hand motion.
- Extend the fingertips of the same hand, out and forward, in the thrusting fingers movement.
- Once the arm reaches extension, begin closing the hand into a fist and pulling it back to the starting position. Notice that the hand and wrist are held outside the elbow and triceps.
The fourth movement completes the circuit by returning the arm to the first “elbow down fist up” position. Now, repeat the exercise for the other arm for a total of 20 repetitions, or 10 for each side.
After performing the exercise for each arm individually, try doing the thrusting fingers exercise with both arms together for another set of 10 repetitions.
Tips for Practicing the Tendon Strengthening Exercises
- Patience: Tendon strength takes time to develop. Be patient with your progress and remember that slow, consistent progress is better than risking injury from pushing too hard.
- Form: Focus on maintaining proper form throughout the exercises. This ensures the tendons are being worked effectively and helps prevent injury.
- Breathing: Remember to breathe deeply and rhythmically throughout the exercises. This helps promote relaxation and improves circulation.
- Listen to your body: As with any exercise, it’s essential to listen to your body and be aware of any signs of discomfort or pain. If something doesn’t feel right, stop the exercise and consult with a professional.
Benefits of Strong, Flexible Tendons
- Injury Prevention: Strengthening tendons can help minimize the risk of injury, as stronger tendons can better absorb and distribute force during physical activities.
- Improved Athletic Performance: Athletes with stronger, more flexible tendons may experience improved performance due to increased power and more efficient movement patterns.
- Increased Mobility: Working on tendon flexibility can lead to better overall mobility, making everyday activities easier and more comfortable.
In conclusion, tendon strength is an often-overlooked aspect of physical fitness. By incorporating the thrusting fingers tendon-strengthening exercise into your routine, you can work to improve your tendon strength and flexibility, leading to improved performance and a reduced risk of injury in various physical activities.
To get a visual demonstration of these exercises, click here.
