Looking for more variation in your upper body workout? Need extra support for your grip strength? You’re a physiotherapist and you looking for a way to help your clients with tennis elbow, frozen shoulder or any other upper body impairment? Welcome to the Meglio Resistance Twist Bar.
The bar is widely used for forearm and grip strengthening exercises that tone and build muscles. Exercises that can be performed include wrist abduction, thumb strengthening, eccentric twists, and soft tissue manipulation.
If you are seeking relief from painful conditions such as tendinitis, muscle shortening, stiff and tense muscle spots, epicondylitis, frozen shoulder and many more or if you simply want to tone up your upper body, the resistance twist bar can assist you in numerous ways.
When you think of lousy body posture, the first thing that probably comes to mind is your back. But bad posture can also occur in all other body parts, such as wrists elbows, ankle, knees and so on. The Meglio resistance twist bar helps you to target bad and lousy posture in the joints of your upper body, and by doing the movements correctly, you will see and feel all the benefits later in your life.
Benefits
What are the benefits of using resistance bars?
Increases tendons strength
How to improve tendon strength?
You already do resistance training? Well, good news, not only do the muscles get stronger by implementing resistance or weights to your training routine, but also your tendons and ligaments will benefit from it. They can become stronger, more flexible and enduring. It is clinically proven that training with a resistance bar increases the strength of tendons by 72% for tennis elbow patients.
Increases strength & ROM
How to increase muscle strength and range of motion?
By training with a resistance bar, you are challenged to make movements you rarely do during everyday activities. This helps you to increase your range of motion (ROM) and will make you feel more balanced in your body. An increased ROM allows you to go deeper and easier into your movements while building strength and stability at the same time.
Reduces muscles soreness & joint pain
How to reduce muscle soreness and joint pain?
The resistance bar is designed to help to improve upper extremities, reducing muscle soreness and joint pain through bending, twisting or oscillating the resistance bar. The rotating movements add stretching exercises to your workout, which makes it easier for the muscles to recover more quickly. The joints are gently mobilized, and tight areas are relieved.
Exercises
Join our sequence for upper body, shoulder, elbow and forearm strength. Use the bar to twist, rotate, bend and last but definitely not least for rolling out your forearms.
1 SUPINATION & PROGRESSION
Find a good standing position or sit upright on a chair. Make sure to align your spine before you begin. Bring your shoulders back and away from the ears, lengthen your neck and activate your core. Grab your resistance bar and hold it away from your torso with slightly bent elbows. Your arms should be parallel to the floor. On your exhale and with the power of your shoulders, biceps, triceps and forearms curl the bar slowly down. Try to pull your elbows together as you bend the bar. Feel that activation in your abdominals! With a controlled, slow motion bring the resistance bar back to starting position. Try 10 repetitions.
Starting position as in #1: Find a good standing position or sit upright on a chair. Make sure to align your spine before you begin. Bring your shoulders back and away from the ears, lengthen your neck and activate your core. Grab your resistance bar and hold it away from your torso with slightly bent elbows.
Keep your left arm steady and twist the bar by bending your right elbow and rotating your right hand inwards. Simultaneously bend your left hand down to get the maximal effect of this exercise. Find your way back to starting position with controlled movement. Repeat 10 times on the right side and 10 times on your left.
2 PRONATION & PROGRESSION
Starting position as in #1: Find a good standing position or sit upright on a chair. Make sure to align your spine before you begin. Bring your shoulders back and away from the ears, lengthen your neck and activate your core. This time grab that bar with your palms ‘facing the sky’ and hold it away from your torso with slightly bent elbows.
Bend the bar downwards by rotating your elbows upwards to make a U-shape with your resistance bar. Keep your shoulders low and slowly and with control, bring your arms back to starting position. Repeat 10 times.
Find a good standing position or sit upright on a chair. Make sure to align your spine before you begin. Bring your shoulders back and away from the ears, lengthen your neck and activate your core. Grab the bar with your left hand (palm ‘facing the sky’) and with your right hand (palm ‘facing the floor’). By doing that, add a twist, so you will feel a resistance right away.
Rotate your left arm inwards and extend it simultaneously. Bend your right arm inwards and rotate your wrist slightly outwards. Perfect for your upper body strength. It can be a bit tricky to find the move, just keep going. 10 repetitions on each side.
3 ULNAR DEVIATION
Sit upright on a chair with a desk in front of you. Make sure to align your spine before you begin. Bring your shoulders back and away from the ears, lengthen your neck and activate your core.
Place your right elbow on the desk (take a flat pillow if you need support). Grab the resistance bar with your hand and put it vertical (upright) on the desk. Now, try to bend (ulnar deviation) the bar forward without lifting your elbow. Pay close attention to your wrist alignment here and make sure the power comes from your arm muscles, not from your joint movement. Repeat 10 times and take it to the other side.
4 RADIAL DEVIATION
Sit upright on a chair with a desk in front of you. Make sure to align your spine before you begin. Bring your shoulders back and away from the ears, lengthen your neck and activate your core.
Place the bar on the desk in front of you and let one end touch your belly so it won’t slide away. With your right hand grab the other end and bend (radial deviation) the bar upwards. Keep the end (close to your body) on the desk. Try to make a move from your forearm and upper arm muscles and not from your joints. Keep your wrists aligned. Repeat 10 times and take it to the other side.
5 TYLER TWIST
Find a good standing position or sit upright on a chair. Make sure to align your spine before you begin. Bring your shoulders back and away from the ears, lengthen your neck and activate your core.
Bend your right elbow to a 90° angle and keep it close to your torso. Grab the bar with your hand with your knuckles pointing forward and keep it upright. With your left hand grab the other end and twist it, so your left palm is ‘facing’ forward. Twist your left hand more, orient the bar horizontal to the floor and follow the movement with your right hand. The bar should be now untwisted. Repeat 10 times on each side.
6 REVERSE TYLER TWIST
Find a good standing position or sit upright on a chair. Make sure to align your spine before you begin. Bring your shoulders back and away from the ears, lengthen your neck and activate your core.
Grab the bar with your right hand (palm ‘facing the sky’) and hold it horizontal in front of your chest. Lift your left elbow high and grab the other end of the bar with your left hand, so your palm is ‘facing’ forward. Twist the bar, rotate your left elbow back, so both arms look the same. Twist your left side a little bit further and even it out by following with your right hand. Repeat 10 times on one side and 10 times on the other.
