Waylon
09-16-2012, 08:52 PM
"SHOULDER PREHAB EXERCISES
May 28, 2010 | By Lisa Marie Mercer
Rooted in pre-surgical physical therapy, prehab is a proactive exercise method designed to prevent injury. Shoulder prehab exercise programs often address lifestyle-related muscular imbalances such as rounded or hunched shoulders. These chronic postural imbalances cause faulty movement patterns, which increase susceptibility to injury. Prehab fitness programs incorporate traditional therapeutic exercises such as shoulder range of motion and rotator cuff strengthening exercises. Unlike traditional programs, which work large muscle groups and use heavier weights, prehab exercise strengthens and stretches the smaller muscle groups and uses minimal resistance.
http://photos2.demandstudios.com/DM-Resize/photos.demandstudios.com/25/41/fotolia_4357248_XS.jpg?h=10000&w=300&keep_ratio=1
Rotator Cuff Exercises
An interactive network of muscles and tendons form the rotator cuff, which stabilizes the arm's attachment to the shoulder joint. Rotator cuff injuries, which may include impingement, inflammation or tearing, impede upper body functionality. Internal and external rotation exercises effectively "prehabilitate" the rotator cuff. Attach a resistance band to a stable object. Hold the band with the hand closest to the attachment point, and stabilize your elbow against your waistline. Keep a bent elbow as you move your forearm toward the body's midline. For external rotation, hold the band with the hand furthest from the attachment point, and rotate the forearm away from the body's midline. Perform 15 internal and 15 external rotations on each arm.
Rear Deltoid Exercise
The rear deltoid, or the back of the shoulder, is an underused muscle group. Slouching, sitting hunched at a desk or performing more chest than back exercises exacerbates the problem, causing the front of the shoulder to overwork, and the back of the shoulder to overstretch. The rear deltoid raise corrects this problem. Sit on a bench with your knees bent and your feet flat on the floor. Hold one light weight with each hand. Avoid compensating with your lower back muscles by resting your chest on your thighs. Begin by bringing the weights together, underneath your legs. Keep your elbows slightly bent. Squeeze your shoulder blades toward each other as you raise your arms to shoulder height. Slowly return to the starting position. Perform three sets of 12 repetitions.
Medicine Ball Exercise
Dynamic flexibility, which is flexibility in motion, is crucial to shoulder health. Medicine ball exercises, performed against a wall, increase strength and range of motion. Begin with a three- to five-pound ball. Stand at arm's length from the wall, holding the ball in one hand. Press the ball against the wall, slightly below chest height. Slowly roll the ball up the wall, as high as you can can go without feeling pain. Perform eight repetitions. On the last rep, keep your arm in the elevated position, and perform eight clockwise and eight counterclockwise circles. Keep the movement small, as if you were tracing a silver dollar against the wall. The circular movement lubricates the joint, which prevents shoulder injuries.
Read more: http://www.livestrong.com/article/134041-shoulder-prehab-exercises/#ixzz26gSB1ZVL (http://www.livestrong.com/article/134041-shoulder-prehab-exercises/#ixzz26gSB1ZVL)"
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(http://snac.com)
May 28, 2010 | By Lisa Marie Mercer
Rooted in pre-surgical physical therapy, prehab is a proactive exercise method designed to prevent injury. Shoulder prehab exercise programs often address lifestyle-related muscular imbalances such as rounded or hunched shoulders. These chronic postural imbalances cause faulty movement patterns, which increase susceptibility to injury. Prehab fitness programs incorporate traditional therapeutic exercises such as shoulder range of motion and rotator cuff strengthening exercises. Unlike traditional programs, which work large muscle groups and use heavier weights, prehab exercise strengthens and stretches the smaller muscle groups and uses minimal resistance.
http://photos2.demandstudios.com/DM-Resize/photos.demandstudios.com/25/41/fotolia_4357248_XS.jpg?h=10000&w=300&keep_ratio=1
Rotator Cuff Exercises
An interactive network of muscles and tendons form the rotator cuff, which stabilizes the arm's attachment to the shoulder joint. Rotator cuff injuries, which may include impingement, inflammation or tearing, impede upper body functionality. Internal and external rotation exercises effectively "prehabilitate" the rotator cuff. Attach a resistance band to a stable object. Hold the band with the hand closest to the attachment point, and stabilize your elbow against your waistline. Keep a bent elbow as you move your forearm toward the body's midline. For external rotation, hold the band with the hand furthest from the attachment point, and rotate the forearm away from the body's midline. Perform 15 internal and 15 external rotations on each arm.
Rear Deltoid Exercise
The rear deltoid, or the back of the shoulder, is an underused muscle group. Slouching, sitting hunched at a desk or performing more chest than back exercises exacerbates the problem, causing the front of the shoulder to overwork, and the back of the shoulder to overstretch. The rear deltoid raise corrects this problem. Sit on a bench with your knees bent and your feet flat on the floor. Hold one light weight with each hand. Avoid compensating with your lower back muscles by resting your chest on your thighs. Begin by bringing the weights together, underneath your legs. Keep your elbows slightly bent. Squeeze your shoulder blades toward each other as you raise your arms to shoulder height. Slowly return to the starting position. Perform three sets of 12 repetitions.
Medicine Ball Exercise
Dynamic flexibility, which is flexibility in motion, is crucial to shoulder health. Medicine ball exercises, performed against a wall, increase strength and range of motion. Begin with a three- to five-pound ball. Stand at arm's length from the wall, holding the ball in one hand. Press the ball against the wall, slightly below chest height. Slowly roll the ball up the wall, as high as you can can go without feeling pain. Perform eight repetitions. On the last rep, keep your arm in the elevated position, and perform eight clockwise and eight counterclockwise circles. Keep the movement small, as if you were tracing a silver dollar against the wall. The circular movement lubricates the joint, which prevents shoulder injuries.
Read more: http://www.livestrong.com/article/134041-shoulder-prehab-exercises/#ixzz26gSB1ZVL (http://www.livestrong.com/article/134041-shoulder-prehab-exercises/#ixzz26gSB1ZVL)"
http://www.rxmuscle.com/images/banners/SNAZMAbanner.jpg
(http://snac.com)