Overhead Throwing: A Strength & Conditioning Approach to Preventative Injury
|
|
- Melinda Hill
- 8 years ago
- Views:
Transcription
1 By: Michael E. Bewley, MA, CSCS, C-SPN, USAW-I, President, Optimal Nutrition Systems Strength & Conditioning Coach for Basketball Sports Nutritionist for Basketball University of Dayton Overhead Throwing: A Strength & Conditioning Approach to Preventative Injury Throwing a baseball is one of the single most stressful activities in all of sports in terms of the stress placed on the shoulder joint. However, baseball players and coaches neglect this physical tool every day at practice. Coaches spend countless hours with pitchers working to improve technique, yet very little emphasis is placed on strength training as a means to combat the high-velocity mechanical stress associated with overhead throwing. Often a coaches idea of strengthening the throwing arm consists of his players throwing together in the outfield before practice or a game so that their arm is warmed up enough to play. By introducing a strength-training component into a weekly regimen, players and coaches can expect reduction in the mechanical stress associated with overhead throwing while preventing injuries and the on-set of muscle imbalances. These imbalances are what lead to injuries and these injuries hinder a player s ability to train at a high level. Before we take a look at a specific strength-training program itself, I think it is important that we review the anatomical structure of the shoulder and the muscle groups that are heavily responsible in accelerating and decelerating the throwing arm. By becoming familiar with these structures I believe the overhead throw can be better evaluated and incorporated into a strengthening exercise.
2 Of the nine muscles that cross the shoulder joint the four deep muscles of the shoulder---subscapularis, supraspinatus, infraspinatus, and teres minor---strengthen and stabilize the shoulder joint (Figure 1). The muscles join the scapula to the humerus. The tendons are arranged as to form a nearly complete circle around the joint. This arrangement is referred to as the rotator cuff and is a common site of injury in baseball pitchers, especially tearing of the supraspinatus muscle tendon (5). This tendon is especially predisposed to wear and tear changes because of its location between the head of the humerus and acromion of the scapula, which compresses the tendon during shoulder movement (2). If, for some reason these muscles cannot do their job, major motions of the shoulder become impossible---forget throwing a ball, bench pressing, or even combing your hair! The Rotator Cuff Muscles (Figure 1) Tortora, G.J. Principles of Human Anatomy, 7 th Edition Throwing motions involve the rotator cuff in two ways. First, throwing a ball is basically an attempt to throw your arm away from your body. The rotator cuff muscles, along with several others, prevent you from succeeding. As a player throws the baseball, the front of the shoulder accelerates the arm forward while the back of the shoulder is relaxed. The back of the arm must then decelerate there after the ball is released. Second, although throwing involves several actions at the shoulder, it really
3 amounts to a case of high-powered internal rotation. It is the external rotators the infraspinatus and teres minor which are responsible for deceleration of the arm (2). These muscles are the ones responsible for deceleration of the throwing arm that are the major focal point in our strengthening program. The reason for this is the front shoulder (accelerator muscles) is repeatedly trained from daily throwing more than the rear shoulder (decelerator muscles). As a result of this, nearly 72% of all throwing injuries occur during deceleration, especially rotator cuff related (3). When designing a strength-training program for baseball players it is important that the strength-training program be effective in preventing injuries and muscle imbalances. This can be accomplished by developing muscle strength throughout the entire shoulder joint while targeting the muscle groups heavily responsible in decelerating the throwing arm. The following thrower s exercises are designed to strengthen the major and minor muscle groups involved in throwing. The strength program requires 2 training days per week. Players alternate between 2 workouts (Table 1) and allow at least 48 hours of recovery between each workout. Each workout has a different emphasis so that each muscle is challenged. The reps and sets for each exercise can be found in Table 2. Players perform the greatest number of exercises and sets in the off-season when they are attempting to build shoulder strength and stability. As the in-season training approaches the number of exercises and sets decreases to compensate for increased throwing. Strength Training Exercises (Table 1) RTC Series #1 RTC Series #2 Internal/External Rotation 0 Abduction Internal/ External Rotation 90 Abduction Medial Deltoid Exercise Supraspinatus Exercise Prone Shoulder Extension for Latissimus Dorsi Prone Shoulder Abduction for Rhomboids Diagonal Pattern (D1) Flexion Diagonal Pattern (D2) Flexion Diagonal Pattern (D1) Extension Posterior Deltoid Shoulder Flexion Seated Row for Rhomboid Strength Serratus Anterior Strengthening Exercise
4 Exercise Periodization (Table 2) Week 1 & 2: Week 3 & 4: Week 5 & 6: Week 6 or <: 1 set x 10 reps of each exercise 2 sets x 10 reps of each exercise 3 sets x 10 reps of each exercise 3 sets x 15 reps of each exercise Internal Rotation at 0 Abduction Involved hand will grip tubing with arm at the side of the body and the elbow bent to 90. Keeping the elbow of involved arm fixed to the side, pull the arm across the body. Hold 2 seconds and slowly return. Refer to Figure 2 for rep and sets that correspond to your exercise level. External Rotation at 0 Abduction Standing with involved elbow fixed at the side, elbow at 90 and involved arm across front of the body. Pull out with arm keeping elbow at side. Hold 2 seconds and slowly return. Refer to Figure 2 for rep and sets that correspond to your exercise level.
5 Internal Rotation at 90 Abduction Grip tubing. Stand with shoulder abducted to 90, externally rotated 90 and elbow flexed 90º. Keeping shoulder abducted, rotate shoulder forward, keeping elbow at 90. Hold 2 seconds and slowly. Refer to Figure 2 for rep and sets that correspond to your exercise level. External rotation at 90 Abduction Grip tubing. Stand with shoulder abducted at 90 and elbow bent to 90. Keeping shoulder abducted, rotate shoulder back keeping elbow at 90. Hold 2 seconds and slowly return. Refer to Figure 2 for rep and sets that correspond to your exercise level.
6 Deltoid Exercise Stand with arm at side, elbow straight and palm against the side. Raise arm to the side, rotating palm up as arm reaches 90. Continue to raise arm to shoulder height, lower slowly. Refer to Figure 2 for rep and sets that correspond to your exercise level. Supraspinatus Exercise Stand with elbow straight and thumb down. Raise arm to shoulder level at a 30 degrees angle in front of the body. Do not go above shoulder height. Hold 2 seconds and slowly return. Refer to Figure 2 for rep and sets that correspond to your exercise level.
7 Prone Shoulder Extension for Latissimus Dorsi: Lie on table, face down, with involved arm hanging straight to the floor and palm facing down. Raise the arm straight back as far as possible. Hold 2 seconds and slowly return. Refer to Figure 2 for rep and sets that correspond to your exercise level. Prone Shoulder Abduction for Rhomboids Starts by assuming a 90º bent over position with the back flat, chest parallel to the floor and arms hanging fully extended in front of the body. Then lift the dumbbells up parallel to the floor with a slightly forward motion. Hold 2 seconds and slowly return. Refer to Figure 2 for rep and sets that correspond to your exercise level.
8 Diagonal Pattern (D1) Flexion Grip tubing in hand of involved arm, begin with arm out from side 45 degree and palm facing backward. After turning palm forward, proceed to flex the elbow and bring arm up and over uninvolved shoulder. Hold for 2 seconds. Turn palm down and slowly reverse to take arm to starting position. Refer to Figure 2 for rep and sets that correspond to your exercise level. Diagonal Pattern (D2) Flexion Involved hand will grip tubing across body and against thigh of opposite side leg. Starting with palm facing down, rotate palm up to begin. Proceed to flex elbow and bring arm up and over involved shoulder with palm facing inward. Turn palm down and slowly return to starting position. Refer to Figure 2 for rep and sets that correspond to your exercise level.
9 Diagonal Pattern (D1) Extension Involved hand will grip tubing handle overhead and out to the side. Pull tubing down across body to opposite side of the leg. During the motion lead with your thumb. Hold 2 seconds and slowly return. Refer to Figure 2 for rep and sets that correspond to your exercise level. Posterior Deltoid Shoulder Flexion Starts by assuming a 90º bent over position with the back flat, chest parallel to the floor. Bring elbows to shoulder height first, then extend arms straight out until parallel with ground. Keep arms for 2 seconds and slowly return to starting position. Refer to Figure 2 for rep and sets that correspond to your exercise level.
10 Seated Row for Upper Back and Rhomboid Strength Begin by facing the machine and placing the feet on the foot rests with the legs slightly bent. The torso is erect while holding the seated row handle with elbows fully extended. While pulling backward, keep the body erect and stationary. Once in this position the athlete pulls the weight to the stomach with the arms tracing the side of the body while concentrating on squeezing the shoulder blades together. Hold 2 seconds and slowly return. Refer to Figure 2 for rep and sets that correspond to your exercise level. Serratus Anterior Strengthening Exercise Start in a push up position on the floor. Hand position should be just outside of shoulder width with elbows at 30º from torso. Press the torso up while maintaining a flat back. Hold 2 seconds and slowly return. Refer to Figure 2 for rep and sets that correspond to your exercise level.
11 Resources 1) Arroyp, JS. Special considerations in the athletic throwing shoulder. Orthop. Clin: 1997, Vol.28, No.1 2) Belvin, F.T. Rotator cuff pathology in athletes. Sports Medicine, 1997, Vol. 24, No.3 3) Fleisig, G.S.; et. al. Biomechanics of the overhand throwing with implications for injuries. Sports Medicine., Jun:21(6): , ) Kvitine, R.S. Shoulder instability in the overhand or throwing athlete. Clin. In Sport Med, 1995, Vol. 14, No.4 5) Tortora, G.J. Principles of Human Anatomy, 7 th Edition. Biological Sciences Textbooks, Inc., 1995
THROWER S TEN EXERCISE PROGRAM
THROWER S TEN EXERCISE PROGRAM Diagonal Pattern D2 Extension Involved hand will grip tubing handle overhead and out to the side. Pull tubing down and across your body to the opposite side of leg. During
More informationThrowers Ten Exercise Program
Throwers Ten Exercise Program The Thrower s Ten Program is designed to exercise the major muscles necessary for throwing. The Program s goal is to be an organized and concise exercise program. In addition,
More informationShoulders (free weights)
Dumbbell Shoulder Raise Dumbbell Shoulder Raise 1) Lie back onto an incline bench (45 or less) with a DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Start position: Bring the DB
More informationRotator Cuff and Shoulder Conditioning Program. Purpose of Program
Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.
More informationTHE BIG SIX. Six Best Volleyball Strength Training Exercises. By Dennis Jackson, CSCS www.strength-and
THE BIG SIX Six Best Volleyball Strength Training Exercises By Dennis Jackson, CSCS www.strength-and and-power power-for for-volleyball.com THE SQUAT What it is The two most common squatting exercises
More informationSAMPLE WORKOUT Full Body
SAMPLE WORKOUT Full Body Perform each exercise: 30 secs each x 2 rounds or 2-3 sets of 8-12 reps Monday & Wednesday or Tuesday & Thursday Standing Squat Muscles: glutes (butt), quadriceps (thigh) Stand
More informationBringing Back the Shoulders
Bringing Back the Shoulders Mike Kamal Peak performance in competition should always be the primary goal of training. The unfortunate and sometimes unavoidable consequences of sport are fatigue, breakdown
More informationSHOULDER EXERCISE ROUTINE
8 SHOULDERS The shoulders are the key to many full-bodied movements. Skill in such sports as swimming, baseball, golf, and tennis and other racquet sports is improved with the help of strong shoulders.
More informationPhysical Capability Strength Test: One Component of the Selection Process
Physical Capability Strength Test: One Component of the Selection Process One aspect of the Power Systems Institute selection process is to successfully complete and achieve a passing score on a physical
More informationEXERCISE DESCRIPTIONS PHASE I Routine #1
EXERCISE DESCRIPTIONS PHASE I Routine #1 Hip Mobility Exercise: Forward Out-In Movement: Raise leg out to the side, and rotate around to the front. Keep shin/thigh angle at 90 degrees. Exercise: Backward
More informationThe Examination...2. Pitching Mechanics...4. Core Exercises...5. Scapular Stretches...7. Scapular Exercises...8. Summary...10. Pitch Counts...
Table of Contents The Examination....2 Pitching Mechanics...4 Core Exercises....5 Scapular Stretches...7 Scapular Exercises...8 Summary...10 Pitch Counts...12 Introduction Here at Vanderbilt Sports Medicine,
More informationShoulder Instability. Fig 1: Intact labrum and biceps tendon
Shoulder Instability What is it? The shoulder joint is a ball and socket joint, with the humeral head (upper arm bone) as the ball and the glenoid as the socket. The glenoid (socket) is a shallow bone
More informationGeneral Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch
Stretching Exercises General Guidelines Perform stretching exercises at least 2 3 days per week and preferably more Hold each stretch for 15 20 seconds Relax and breathe normally Stretching is most effective
More informationRehabilitation Exercises for Shoulder Injuries Pendulum Exercise: Wal Walk: Back Scratcher:
Rehabilitation Exercises for Shoulder Injuries Begin these exercises when your pain has decreased about 25% from the time when your injury was most painful. Pendulum Exercise: Lean over with your uninjured
More informationStrength Training for the Shoulder
Strength Training for the Shoulder This handout is a guide to help you safely build strength and establish an effective weighttraining program for the shoulder. Starting Your Weight Training Program Start
More informationJUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE
JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE 2007 OFF SEASON WORKOUT Our off season workout is centered around Speed, Agility & Quickness which are athletic attributes that are very trainable
More informationExercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface.
Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the surface
More informationRehabilitation after shoulder dislocation
Physiotherapy Department Rehabilitation after shoulder dislocation Information for patients This information leaflet gives you advice on rehabilitation after your shoulder dislocation. It is not a substitute
More informationThe Lose-the-Last-1o-Pounds Workout
Printable Workout: www.myfitstation.com The Lose-the-Last-1o-Pounds Workout From The Women s Health Big Book of Exercises Phase 1) Week 1-4 It s time to finish off that fat for good! This 8-week plan from
More informationEGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength
EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength Two sets of 40 repetitions each. Stand with your feet pointed straight and hip-width apart. Place your fingertips
More informationStretching for Young Athletes. Shawn P. Anderson, SPT Duke University Doctor of Physical Therapy
Stretching for Young Athletes Shawn P. Anderson, SPT Duke University Doctor of Physical Therapy Sports and exercise are usually integral parts of many adolescents life. Whether they play at school or in
More informationStanding with legs slightly apart, inhale and expand chest and shoulders; exhale and draw in chest and shoulders.
ILLUSTRATED EXERCISE #4 PAGE 1 2012 Bringing the Body to the Stage and Screen and Beyond by Annette Lust 1 Standing with legs slightly apart, inhale and expand chest and shoulders; exhale and draw in chest
More informationLumbar/Core Strength and Stability Exercises
Athletic Medicine Lumbar/Core Strength and Stability Exercises Introduction Low back pain can be the result of many different things. Pain can be triggered by some combination of overuse, muscle strain,
More informationNECK STRENGTHENING PROGRAM
NECK STRENGTHENING PROGRAM The Orthopedic Specialty Hospital (TOSH) is one of the country's premier facilities for orthopedic surgical care, physical therapy, sport specific rehabilitation, sports training,
More informationStrength Training for the Runner
Strength Training for the Runner Strength Training for the Runner What? The goal of resistance training for runners is not necessarily adding muscle mass but 1. improving muscular strength, 2. improving
More informationInjury Prevention Strategies and Mechanics for Softball Players. Jason Yoder, DPT. Clinic Coordinator Sports Rehab Center for Sports Medicine
Injury Prevention Strategies and Mechanics for Softball Players Jason Yoder, DPT Clinic Coordinator Sports Rehab Center for Sports Medicine Objectives Identify similarities and differences among the sports
More informationShapely Shoulders. Bodysculpting Routine
8 Shapely Shoulders The shoulders are one of the most aesthetically pleasing muscle groups; when properly developed, they can literally redefine your physique. The importance of nicely rounded shoulders
More informationSpine Conditioning Program Purpose of Program
Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.
More informationKnee Conditioning Program. Purpose of Program
Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.
More informationHow To Stretch Your Body
Exercise Module A New Leaf Choices for Healthy Living University of North Carolina at Chapel Hill 2007 Center for Health Promotion and Disease Prevention Physical Activity Exercises for Keeping Active
More informationA proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and
A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and competition. A warm-up is designed to prepare an athlete
More informationTHREE SPECIALLY CREATED WORKOUTS
THREE SPECIALLY CREATED WORKOUTS PIERRE POZZUTO, PERSONAL TRAINER One of the UK s most renowned personal trainers, Pierre s celebrity clients include Keira Knightley and Gordon Ramsay. Starting out as
More informationHip Conditioning Program. Purpose of Program
Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.
More informationWARM-UP. Light Jog - 5-10 minutes of continuous jogging at a moderate pace
WARM-UP Prior to every training session whether it is strength training, conditioning, or agilities session a complete warm-up and flexibility session must be done. A proper warm-up will: Increase the
More information-Balance on hands and feet rolling the upper hamstring area.
-Begin w/roller around mid balance w/ back flat on ground, put hands behind head. -Slowly roll to mid/upper shoulder blade area. -Roll to right or left to emphasize one side. Thoracic Spine Mobility -Sit
More informationWorkout Routine - Dumbbells - Full Body Printed on Apr 28 2011
Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2
More informationLiving Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints.
Warm Up- Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Protocol- All exercises will be done for 2 sets of 10 repetitions. After the
More informationROTATOR CUFF HOME EXERCISE PROGRAM
ROTATOR CUFF HOME EXERCISE PROGRAM Contact us! Vanderbilt Sports Medicine Medical Center East, South Tower, Suite 3200 1215 21st Avenue South Nashville, TN 37232-8828 For more information on this and other
More informationDon t. Hamstrings. Calf Muscles. both legs 2-3 times. stretch is felt in the back of the calf. Repeat with both legs 2-3 times.
Remember to: Warm-up your muscles first before stretching (e.g. stretch after walking). Stretch until you feel mild discomfort, not pain. Never bounce or force a stretch. Hold the stretch for 10-30 seconds
More informationFlexibility Assessment and Improvement Compiled and Adapted by Josh Thompson
Flexibility Assessment and Improvement Compiled and Adapted by Josh Thompson Muscles must have a full and normal range of motion in order for joints and skeletal structure to function properly. Flexibility
More informationMOON SHOULDER GROUP. Rotator Cuff Home Exercise Program. MOON Shoulder Group
MOON Shoulder Group For information regarding the MOON Shoulder Group, talk to your doctor or contact: Rosemary Sanders 1215 21 st Avenue South 6100 Medical Center East Vanderbilt University Medical Center
More informationCardiac Rehab Program: Stretching Exercises
Cardiac Rehab Program: Stretching Exercises Walk around the room, step side to side, ride a bike or walk on a treadmill for at least 5 minutes to warm up before doing these stretches. Stretch warm muscles
More informationRotator Cuff Home Exercise Program MOON SHOULDER GROUP
Rotator Cuff Home Exercise Program MOON SHOULDER GROUP Introduction The MOON Shoulder group is a Multi-center Orthopaedic Outcomes Network. In other words, it is a group of doctors from around the country
More informationInstructor Training Program Levels 1 through 4 Uneven Bars
USA Gymnastics Online: Technique: Uneven Bars Page 1 of 9 Instructor Training Program Levels 1 through 4 Uneven Bars Level 1 - Uneven Bars MOUNT: BACK HIP PULLOVER Grasp bar with hands "shoulder width"
More informationRehabilitation After Arthroscopic Bankart Repair And Anterior Stabilization Procedures Phase 0: 0 to 2 weeks after Surgery
Rehabilitation After Arthroscopic Bankart Repair And Anterior Stabilization Procedures Phase 0: 0 to 2 weeks after Surgery POSTOPERATIVE INSTRUCTIONS Brett Sanders, MD Center For Sports Medicine and Orthopaedic
More informationImportant Muscle Groups
SCI Arm Workout Just because your therapy may be over doesn t mean that your workouts should be. Use this packet to get an effective workout at home 1 of 2 ways: -theraband or -free weights Also included
More informationKelly Corso MS, ATC, CES, FMSC, CSST
ACL Injury Prevention Program Kelly Corso MS, ATC, CES, FMSC, CSST What is the ACL??? The ACL or anterior cruciate ligament, attaches the front top portion of the shin bone (tibia) to the back bottom portion
More informationRange of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program
Range of Motion A guide for you after spinal cord injury Spinal Cord Injury Rehabilitation Program This booklet has been written by the health care providers who provide care to people who have a spinal
More informationLower Body Strength/Balance Exercises
Compliments of (Medical Group Name & Phone # to be inserted here) Lower Body Strength/Balance Exercises Hip Flexion Strengthens thigh and hip muscles. Use ankle weights, if you are ready to. Stand to the
More informationISOMETRIC EXERCISE HELPS REVERSE JOINT STIFFNESS, BUILDS MUSCLE, AND BOOSTS OVERALL FITNESS.
ISOMETRIC EXERCISE HELPS REVERSE JOINT STIFFNESS, BUILDS MUSCLE, AND BOOSTS OVERALL FITNESS. By Askari A. Kazmi KazmisBioscienceLabs exercise helps reverse joint stiffness, builds muscle, and boosts overall
More informationLower Body Exercise One: Glute Bridge
Lower Body Exercise One: Glute Bridge Lying on your back hands by your side, head on the floor. Position your feet shoulder width apart close to your glutes, feet facing forwards. Place a theraband/mini
More informationBankart Repair For Shoulder Instability Rehabilitation Guidelines
Bankart Repair For Shoulder Instability Rehabilitation Guidelines Phase I: The first week after surgery. Goals:!! 1. Control pain and swelling! 2. Protect the repair! 3. Begin early shoulder motion Activities:
More information1. Cut & plant 6. Hitch Hiker 5-7 cuts on each side 3 x 20-30s. 2. Single-leg jumping 7. Y-position 5-10 reps 2 x 10 reps each arm
Beach Volleyball program - Level 1 1. Cut & plant 6. Hitch Hiker 5-7 cuts on each side Keep knee over toe 5-7 cuts on each side Squeeze shoulder blades together Lift arms Thumb pointing upwards 2. Single-leg
More informationMost Effective Abdominal Exercises
The following abdominal exercises, when done correctly, will give you an incredible workout. They are suitable for both men and women. Most Effective Abdominal Exercises You have full rights to distribute
More informationPN 001-6979 Rev. A (08/21/06) The Bowflex Xtreme SE Home Gym Owner s Manual and Fitness Guide
PN 001-6979 Rev. A (08/21/06) The Bowflex Xtreme SE Home Gym Owner s Manual and Fitness Guide CONGRATULATIONS on your commitment to improving your health and fitness! With the Bowflex Xtreme SE home gym,
More informationSheet 1A. Treating short/tight muscles using MET. Pectorals. Upper trapezius. Levator scapula
Sheet 1A Treating short/tight muscles using MET Pectorals Once daily lie at edge of bed holding a half-kilo can, arm out sideways. Raise arm and hold for 10 seconds, then allow arm to hang down, stretching
More informationEXERCISE MANUAL PERSONALITY GYM
EXERCISE MANUAL PERSONALITY GYM EXERCISE MANUAL PERSONALITY GYM legs. 1 calves raise Stand with the wide part of one foot on the seated row foot support. Start in a position with your calves stretched.
More informationChronos - Circuit Training Bodyweight
Outline Chronos - Circuit Training Bodyweight 1. Mountain climbers doubles x 10 2. Mountain climbers singles x 10 each leg 3. Mountain climbers singles out x 10 each leg 4. Mountain Climbers Doubles out
More informationRESISTANCE TRAINING EXERCISES. Fitness and Performance Exercises for Strength, Stability and Mobility
RESISTANCE TRAINING EXERCISES Fitness and Performance Exercises for Strength, Stability and Mobility 2 RESISTANCE TRAINING EXERCISES Fitness and Performance Exercises for Strength, Stability and Mobility
More informationOverhead Strength Training for the Shoulder: Guidelines for Injury Prevention and Performance Training Success
Overhead Strength Training for the Shoulder: Guidelines for Injury Prevention and Performance Training Success Robert Panariello MS, PT, ATC, CSCS Strength training is an important component in the overall
More informationSHOULDER REHABILITATION EXERCISE PROGRAM. Phase I
Franklin Orthopedics 7400 W Rawson Ave, Suite 225 Franklin, WI 53132 414-425-8232 SHOULDER REHABILITATION EXERCISE PROGRAM Phase I PENDULUM EXERCISES: Bending over at the waist and balancing with the good
More informationThe 11+ A complete warm-up program
The 11+ A complete warm-up program Part 1 & 3 A A }6m Part 2 B A: Running B: Jog back B! FIELD SET-UP A: Running exercise B: Jog back The course is made up of 6 pairs of parallel cones, approx. 5-6m apart.
More informationFunctional Firefighter Fitness
Functional Firefighter Fitness The information provided is for informational purposes only and is not intended as a substitute for the advice of, or treatment that may be prescribed by your physician.
More informationSLAP Repair Protocol
SLAP Repair Protocol Anatomy and Biomechanics The shoulder is a wonderfully complex joint that is made up of the ball and socket connection between the humerus (ball) and the glenoid portion of the scapula
More informationShoulder Extension Exercise Using Theraband
Shoulder Extension Exercise Using Theraband Loop the theraband around the stable surface at chest height Lift your chest and pull your arm behind you Keep your neck long and relaxed Make sure you keep
More informationEXERCISE INSTRUCTIONS 1
EXERCISE INSTRUCTIONS 1 Contents ANKLE TOUCHES... 4 BACK EXTENSIONS... 4 BACK REVERSE FLYES... 4 BALL ROLL... 4 BASKETBALL SQUATS... 4 BEAR CRAWL... 4 BICEP CURL (Resistance Band)... 4 BOXING JABS... 5
More informationCOMMON OVERUSE INJURIES ATTRIBUTED TO CYCLING, AND WAYS TO MINIMIZE THESE INJURIES
COMMON OVERUSE INJURIES ATTRIBUTED TO CYCLING, AND WAYS TO MINIMIZE THESE INJURIES Listed are a few of the most common overuse injuries associated with cycling long distances. 1. Cervical and upper back
More informationBiceps Tenodesis Protocol
Department of Rehabilitation Services Physical Therapy The intent of this protocol is to provide the clinician with a guideline of the postoperative rehabilitation course of a patient that has undergone
More informationPOST OPERATIVE ROTATOR CUFF REPAIR PROTOCOL. Therapist Instructions
MOON SHOULDER GROUP For information regarding the MOON Shoulder Group, speak to surgeon or contact: Rosemary Sanders 4200 Medical Center East 1215 21st Avenue South Vanderbilt University Medical Center
More informationStrength Training HEALTHY BONES, HEALTHY HEART
Strength Training HEALTHY BONES, HEALTHY HEART No matter what your age, strength training can improve your bone health and your balance. As we age, our bones lose both tissue and strength. This condition
More informationFunctional rehab after breast reconstruction surgery
Functional rehab after breast reconstruction surgery UHN A guide for women who had DIEP, latissimus dorsi with a tissue expander or implant, or two-stage implant based breast reconstruction surgery Read
More informationSpinal Exercise Program/Core Stabilization Program Adapted from The Spine in Sports: Robert G. Watkins
Spinal Exercise Program/Core Stabilization Program Adapted from The Spine in Sports: Robert G. Watkins Below is a description of a Core Stability Program, designed to improve the strength and coordination
More informationSHOULDER - TORN ROTATOR CUFF
175 Cambridge Street, 4 th floor ANATOMY AND FUNCTION SHOULDER - TORN ROTATOR CUFF The shoulder joint is a ball and socket joint that connects the bone of the upper arm (humerus) with the shoulder blade
More informationOff Ice Fitness #1. Warm Up/Cool Down Agility Power Strength Core Strength Balance
Off Ice Fitness #1 Warm Up/Cool Down Agility Power Strength Core Strength Balance Designed Specifically for Pre-Juvenile/Juvenile/Intermediate Skaters and Coaches Contacts for Fitness Equipment Bosu Fitball
More informationFact sheet Exercises for older adults undergoing rehabilitation
Fact sheet Exercises for older adults undergoing rehabilitation Flexibility refers to the amount of movement possible around a joint and is necessary for normal activities of daily living such as stretching,
More informationRotator Cuff Repair Protocol
Rotator Cuff Repair Protocol Anatomy and Biomechanics The shoulder is a wonderfully complex joint that is made up of the ball and socket connection between the humerus (ball) and the glenoid portion of
More informationMIAMI POLICE DEPARTMENT
MIAMI POLICE DEPARTMENT POLICE OFFICER PHYSICAL AGILITY TEST TRAINING MANUAL 400 NW 2 nd Avenue, Miami, FL 3328 REVISED 0/2 TABLE OF CONTENTS OVERVIEW... 2 LIST OF EVENTS... 3 EQUIPMENT REQUIRED... 4 PREPARING
More informationBasic Stretch Programme 3. Exercise Circuit 4
Basic Stretch Programme 3 Exercise Circuit 4 2 1 Calves Stand approximately 1 metre away from wall with legs straight and heels on floor. Step and lean forward and slowly push hips towards wall. Should
More informationHELPFUL HINTS FOR A HEALTHY BACK
HELPFUL HINTS FOR A HEALTHY BACK 1. Standing and Walking For correct posture, balance your head above your shoulders, eyes straight ahead, everything else falls into place. Try to point toes straight ahead
More informationChair Exercises For Older Adults
Chair Exercises For Older Adults Many of these exercises were adapted from these sources: National Institute on Aging, Exercise: A Guide from the National Institute on Aging, 2001, http://www.nia.nih.gov/healthinformation/publications/exerciseguide/.
More informationSpeed, Agility, Quickness Training
Speed, Agility, Quickness Training Goal: To develop Speed, Agility, and Quickness (SAQ) and functional football strength for young football players through a consistent and safe format. Place the stations
More information12 Week Do-it-Yourself Fitness Program
12 Week Do-it-Yourself Fitness Program Created by Brad Awalt, MS, ACSM Assistant Manager, Health Plus brad.awalt@vanderbilt.edu January 2011 Do you have a goal to begin an exercise routine, but not sure
More informationACL plastik, erfarenheter av. tidig kirurgisk behandling. tidig kirurgisk behandling 6/12/2013
in sports Per Renström, MD, PhD Professor emeritus,,, Sweden Member ATP and ITF Sports Science and Medical Committees Physician Swedish Football Association Presentation at the IOC Advanced team physician
More informationExercises for older people
Exercise for older people Exercises for older people Sitting Getting started If you ve not done much physical activity for a while, you may want to get the all-clear from a GP before starting. For the
More informationCONDITIONING PLAN FOR CHEERLEADING 2007-2008
CONDITIONING PLAN FOR CHEERLEADING 2007-2008 GENERAL OVERVIEW This plan is a sport specific conditioning plan designed for the female competitive cheerleader. The purpose is to allow for proper training
More informationDr. Larry VanSuch s BASEBALL SWING MECHANICS. Identifying the movements and muscles of the baseball swing for exceptional hitting!
Dr. Larry VanSuch s BASEBALL SWING MECHANICS Identifying the movements and muscles of the baseball swing for exceptional hitting! Copyright 2013 by Dr. Larry VanSuch. First Edition. All rights reserved.
More informationAlways warm up before commencing any exercise. Wear the correct clothing and footwear; do not train if you are unwell or injured.
SUGGESTED FITNESS PROGRAMME General Exercise Guidance Good exercise training advice is highly specific to the individual. It should be understood, therefore, that the advice provided here can only be general.
More informationChest (medicine ball)
Kneel to Pushup Kneel to Pushup Start Position: Your body will be in an upright position sitting on your knees. Hold medicine ball at chest level. Keeping your torso erect fall forward and chest press
More informationArthroscopic Labral Repair (SLAP)
Arthroscopic Labral Repair (SLAP) Brett Sanders, MD Center For Sports Medicine and Orthopaedic 2415 McCallie Ave. Chattanooga, TN (423) 624-2696 Anatomy The shoulder joint involves three bones: the scapula
More informationRehabilitation after Arthroscopic Posterior Bankart Repair Phase 1: 0 to 2 weeks after surgery
175 Cambridge Street, 4 th floor 617-726-7500 Rehabilitation after Arthroscopic Posterior Bankart Repair Phase 1: 0 to 2 weeks after surgery POSTOPERATIVE INSTRUCTIONS You will wake up in the operating
More informationLOURDES MEDICAL ASSOCIATES PROFESSIONAL ORTHOPAEDICS SPORTS MEDICINE & ARTHROSCOPY
LOURDES MEDICAL ASSOCIATES PROFESSIONAL ORTHOPAEDICS SPORTS MEDICINE & ARTHROSCOPY Sean Mc Millan, DO Director of Orthopaedic Sports Medicine & Arthroscopy 2103 Burlington-Mount Holly Rd Burlington, NJ
More informationActive Range of Motion: A. Flexion: Gently try to bend your wrist forward. Hold for 5 seconds. Repeat for 3 sets of 10.
Rehabilitation Exercises for Wrist and Hand Injuries If instructed by your medical doctor, you may begin these exercises when the pain has started to decrease. Active Range of Motion: A. Flexion: Gently
More informationRehabilitation Guidelines for Posterior Shoulder Reconstruction with or without Labral Repair
Rehabilitation Guidelines for Posterior Shoulder Reconstruction with or without Labral Repair The anatomic configuration of the shoulder joint (glenohumeral joint) is often compared to a golf ball on a
More informationBEACH VOLLEYBALL TRAINING PROGRAM
2008 ELITE PERFORMANCE ATHLETE CONDITIONING BEACH VOLLEYBALL TRAINING PROGRAM Team BC 2008 Steve Van Schubert, CAT(C), CSCS Training Schedule General Outline Phase 1 2 Weeks Phase 2 3 Weeks Phase 3 3 Weeks
More informationAPPENDIX A. Sets = the completion of one consecutive grouping of repetitions of an exercise.
Exercise Instruction Sheet Instructions: APPENDIX A Exercises are to be performed 3 times per week. Allow one rest day between each exercise day. You may divide the exercises into groups and perform them
More informationOrthopaedic and Spine Institute 21 Spurs Lane, Suite 245, San Antonio, TX 78240 www.saspine.com Tel# 210-487-7463
Phase I Passive Range of Motion Phase (postop week 1-2) Minimize shoulder pain and inflammatory response Achieve gradual restoration of gentle active range of motion Enhance/ensure adequate scapular function
More informationExercises for the Hip
Exercises for the Hip Gluteal Sets: Lie on your back, tighten buttocks and hold for 3-5 seconds. Repeat 20 times. Supine Hip ER/IR: Lie on your back with legs straight. Gently rotate knees out and in limited
More information33 Resistance Band Exercises You Can Do Anywhere
Published on Greatist (http://greatist.com) Source URL: http://greatist.com/fitness/resistance-band-exercises Submitted by Kellie Davis 33 Resistance Band Exercises You Can Do Anywhere Illustrations by
More informationStrengthening Exercises - Below Knee Amputation
Strengthening Exercises - Below Knee Amputation These exercises will help you strengthen your muscles to best use your prosthetic leg. Do these exercises as directed by your therapist or doctor. Do the
More information