|
Track & Field and Athletics: #1 Sports site with latest training info for coaches and self-coached athletes
|
Custom Search
|
ROTATOR CUFF
Often, rotator cuff tears are the result of moving the arm/shoulder in a throwing motion. It is not an uncommon problem for baseball pitchers. Incorrect shot putting technique can lead to a rotator cuff tear. If you throw the "throw" the shot with a throwing arm motion, chances are pretty good that some day you will have a rotator cuff problem. The shot is "put" by unhinging the bent arm while keeping the thumb pointed down through the entire motion. If the thumb is horizontal or pointed up, then a throwing arm action was employed.
The 'rotator cuff' is not just one muscle. It is actually made up of four muscles that are located just beneath the deltoid muscle. These are the supraspinatus, intraspinatus, toros minor and subcapularis muscles. It is easy to get a 'tear' in one of these muscles. In extreme cases this will require surgery to repair. Following are some drills/exercises for stretching and strengthening these muscles.
PROPER STRETCHING OF THE ROTATOR CUFF
EXTERNAL ROTATION DRILL:
Lie on your back, rest the upper arms on the surface and bend the elbows at 90 degrees so that the lower arm is pointing upward. Hold a solid object (broom handle, cane, plastic pipe) that is about three feet long between the hands. With a steady, gentle force, push/rotate one hand toward the other hand which is resisting the force. If you have an injury, the force should be directed toward the injured side. Hold this position/force for 30 seconds. Do at least five repeats three times a week.
CROSS BODY STRETCH:
While standing and with an arm extended straight out and parallel to the floor, grasp the elbow of that arm with the other hand. Pull the elbow toward the opposite shoulder with a steady, gentle force. Pull until a stretch is felt and then hold this position for 30 seconds. Three times a week, do five repeats with each arm.
INTERNAL ROTATION:
Grasp a towel in one hand and move the hand so that it is up and behind your head. Grasp the other end of the towel with your other hand that is down and behind your back. Gently move the upper hand upward pulling the lower hand up until a stretch in the shoulder is felt. Hold for at least 30 seconds and do five repeats three times a week.
FOR STRENGTHENING THE ROTATOR CUFF
EXTERNAL ROTATION:
1: Stand next to a wall with the elbow close to your rib cage and bent at 90 degrees. Push the hand/lower arm/elbow against the wall. Hold the pressure against wall/stationary object for at least 20 seconds.
2: With the arm in the above condition, rotate the hand/lower arm outward from straight ahead through an angle of about 30 degrees while pulling against a bungee chord or rubber tubing.
3: While lying on the side with the upper arm bent at 90 degrees and across the chest, rotate a free weight from the surface to a position where the lower arm is parallel to the surface.
INTERNAL ROTATION:
1: This is basically the same as 1: above, except that the wall/stationary object is on the inside of the lower arm/wrist.
2: The same as 2: above, except that the pull/rotation is now across the stomach. Keep the upper arm/elbow close to the side, but not resting on the body.
3: The same as 3: above, except that the lifting/rotation is now accomplished by the arm that is resting on the surface. The rotation is now in toward the stomach.
Do three to five repeats three times a week on all of these strengthening drills.
return to "INJURIES" main page
Latest News from the IAAF
[CaRP] Can't open cache file.
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.
