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STRENGTHENING THE ROTATOR CUFF
Proper Technique for the PROGRESSIVE SUPINE PRESS Exercise:
Start
by lying on your back, grasping a washcloth or cane with both hands together
(see A). Push the cloth or cane straight up toward the ceiling. At the end of
each push, lift your entire shoulder off the bed or floor. When you can do this
20 times easily, separate your hands an inch or so when you push the cloth or
cane toward the ceiling (see B). This places slightly more of the load on the
muscles of your weaker shoulder. As the exercise gets easier, separate your
hands more on the washcloth or cane until you can push your hand toward the
ceiling without any assistance from the opposite arm. Practice this exercise
with nothing in your hand until you are able to repeat it 20 times.
Then, take an empty
pint container and perform the same movement, pushing it toward the ceiling (see
C). Add water to the container gradually to increase the weight of the
container. When the container if full of water, the weight is about 1 pound.
Make sure that with each "press-up" you end by lifting your shoulder
blade off the bed or floor. We call this the "press plus".
Be sure that you can
perform the movement comfortably 20 times at each stage before advancing to the
next stage.
When you can
press-up I pound toward the ceiling 20 times, the next step is to perform the
exercise with your back propped up slightly on pillows or by using a recliner or
lawn chair (see D). When 20 comfortable repetitions can be performed, increase
the amount that your back is propped up. At each level, push the shoulder all
the way off the surface: the "press plus". Continue this process until
you are in a sitting position and can push the 1 pound weight 20 times toward
the ceiling.
Finally do this exercise
in a standing position with the 1 pound weight for 20 repetitions (see E). Work
for smooth, slow, controlled motions. This program optimizes the mechanics of
your shoulder and gives you the best chance of regaining good function.
ADDITIONAL DRILLS
Latest News from the IAAF
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3 February 2012 - Hong Kong - With so many good African, particularly Kenyan marathoners around nowadays, it takes a bit of initiative to get into foreign races if you?re not one of the sub-2:10 brigade. So when Julius Maisei heard that the Standard Chartered Hong Kong Marathon ? an IAAF Bronze Label Event - was paying good prize money without an overly talented field, he chanced a thousand dollars on an air fare and a hotel room last year.
3 February 2012 - Moscow, Russia - It?s very cold in Moscow: the temperature in some regions of this huge city is minus 20 degrees C. But no doubt on Sunday (5) the Vladimir Kutz Arena will be crammed with fans of athletics. since the 'Russian Winter', the second IAAF Indoor Permit Meeting of 2012, is always adored by the Moscow public.
3 February 2012 - Long Jumper Darya Klishina, a regular correspondent of the IAAF via the IAAF Online Diaries, has taken time off her busy schedule to answer her fans? questions received via the IAAF World Athletics Club Facebook page. Darya received almost 200 questions ? here are the ones she selected?
3 February 2012 ? Linz, Austria - Tipped all week long as the marquee event, a riveting hurdle race between Americans Yvette Lewis and Lolo Jones unfolded as the highlight of the Gugl Meeting on Thursday (2) evening in Linz.
3 February 2012 - Birmingham, UK - World leader Holly Bleasdale will step up her Olympic Pole Vault preparations at the Aviva Grand Prix in Birmingham, the penultimate IAAF Indoor Permit Meeting, on Saturday 18 February.
