Fitness Tip#339 - March 21, 2013
Thursday, March 21, 2013
COMMON MUSCULAR WEAKNESSES (4 of 6)
Increased risk of shoulder injury during shoulder transverse flexion and transverse adduction activities, particularly when elbow travels behind shoulder. Risk is compounded with a protracted shoulder girdle. During the end of a throwing movement, high deceleration forces required of the posterior cuff can cause breakdown in their tendons near their humeral attachment. Strengthening of the rear deltoid and long head of the triceps brachii can also help stabilize shoulder, although to a lesser extent as compared the infraspinatus. External rotation-muscular endurance / internal rotation-muscular endurance should be greater than 70%.
• Examples of affected exercises with suggestions for high risk individuals:
o Bench Press: Bring bar lower on chest, keeping elbows closer to sides.
o Chest Press: Elevate seat so elbows are closer to sides
o Range of motion may need to be limited so elbows do not go behind shoulders
• Example preventative / corrective exercises:
o Lying External Rotation