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2003/07/06, 09:01 PM
i play baseball...in the past i've had problems w/ my rotator cuff. what are some exercises i can to to strengthen it and prevent a future injury from happening?
thanks matt
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2003/07/06, 09:40 PM
Here is a rhab program I found awhile back hope it can help. By the way this particular program used resistance tubing, however if you wished you could mimic the movements using free weights or cables if you choose.
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Shoulder
Core Exercises
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. Internal rotation -- The tubing is anchored at four feet. The subject stands with the arms held against the thorax, shoulders externally rotated 45 degrees, elbow flexed 90 degrees and arms stationary at the side.
. External rotation -- The tubing is anchored at four feet. The subject's arms are against the thorax, elbows flexed to 90 degrees and the forearms against the abdomen. The subject is instructed to externally rotate 90 degrees.
. Shoulder shrug -- The subject stands on the tubing, arms internally rotated, elbows extended and palms facing the body. The subject shrugs the shoulders, then retracts the shoulders, and then lowers the shoulders, keeping the arms in the same starting position.
. Forward punch -- The tubing is anchored at four feet. The subject stands with an initial position of the arms held against the thorax and elbows flexed 90 degrees. The subject punches forward to shoulder height with arms extended.
. Seated row (narrow grip) -- The tubing is anchored at one foot. Both handles of the tubing are grasped and then brought toward the chest.
. Seated row (medium grip) -- The tubing is anchored at one foot. Both handles of the tubing are grasped and then pulled to the width (outside) of chest.
. Seated row (wide grip) -- The tubing is secured at one foot. The tubing is grasped with palms down, elbows almost at shoulder height. The subject pulls toward the chest at shoulder height.
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\\"Knowledge & persistence is all one needs to succeed\"\
---Patrick L.
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2003/07/06, 10:28 PM
Dont forget to work back slowly, when it feels good enough to go all out again...give it another week or two.
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Diet- Only take what you need...There is no fine line between want and need, there is the whole continent of South America.~Dick
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2003/07/06, 11:24 PM
thanks for the program and advise.
matt
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