Shoulder Injury Prevention program for Overhead/Throwing Athlete’s!- Phase 1️⃣ of 3️⃣. Watch all 5️⃣ exercises 🔥
We have collaborated with @tennisprehablab breaking down a study conducted in 2017 by Andersson et al. which examined the effects of shoulder injury prevention program implemented 3x/week during a 7-month handball season. The study was a prospective cluster randomized control trial that included participation of 45 teams equating to 660 players.
The program was developed to improve
1. shoulder internal rotation (IR) Mobility
2. external rotation (ER) Strength
3. Scapular muscle strength
4. Kinetic chain & T/S mobility.
Exercises were selected & were employed as the teams’ warm-up &, took approx. 10 mins. to perform. These 5 exercises were progressed in 3 phases.
Impairments/risk factors are similar for most overhead athletes including: ¯ total shoulder rotation (ER>IR), ER weakness & scapula dyskinesis (faulty shoulder blade movement). This will cause anterior humeral head translation, posterior cuff tightness, chronic capsular stress ultimately resulting in risk of rotator cuff & labrum pathology. .
Results: 28% lower risk of shoulder problems & 22% lower risk of substantial shoulder problems in the intervention group compared w/ the control group who performed routine warm-up.
Phase 1️⃣Weeks 1-6 (5 Exercises)
1️⃣Push up plus w/ Trunk Rotation:
a. Drive shoulder blades toward the floor & out
b. Maintain push up plus position, scapular stability during trunk rotation.
c. 3 x 8-16 reps
2️⃣Standing Y with resistance band
a. Maintain neutral spine position
b. Do not shrug shoulders
c. ER shoulders (thumb pointed up) during arm elevation.
d. 3 x 8-16 reps
3️⃣Quadruped trunk rotation w/ ball
a. Maintain neutral lumbar spine position
b. Maintain shoulder stability of grounded arm during rotation
c. Exhale as you rotate through the T/S
d. 3 x 8-16 reps
a. Lie on side & ensure shoulder blade is blocked by ground
b. Gently press ¯ on hand to stretch the post cuff c. 3x30 second holds
*CHECK FIRST COMMENT FOR THE 5th EXERCISE*
Sports Rehab Los Angeles