220719 Introduction to Rotator Cuff Injuries part 2
A rotator cuff injury has the potential of setting your training program back A LONG TIME. The best way to avoid having surgery or incurring damage is to understand what these four muscles do in the shoulder.
The rotator cuff muscles are like a steering wheel, they steer your Humerus bone into the shallow shoulder socket. The rotators stabilize the shoulder and help to rotate the arm in the process. They are small muscles and consequently do not require heavy weight to properly exercise them. Since they are used consistently, the best approach is to develop their muscular endurance capabilities. This is best accomplished with high repetitions and lightweight progression programs. You will not need weight loads in excess of 5-10 pounds in most cases.
A Comprehensive Approach to Shoulder Training, available on Amazon, is an excellent resource for increasing the strength in this highly vulnerable area of your upper torso.
Elastic tubes and bands provide both the concentric and eccentric forces necessary to the adaptation processes of endurance and strength. The advantage of these tools is the movement patterns can be anywhere you choose them to be. If you decide to move your arm to the side, then up and across your body you can do so with bands. Moreover, the constant force is always pulling on your muscles forcing them to become stronger in both directions.
An excellent book entitled “The Scientific and Clinical Application of Elastic Resistance” by Phillip Page and Todd S. Becker is devoted to the use of elastic resistance devices. This book is available through Human Kinetics at:http://www.humankinetics.com
If you do decide to use elastic resistance, then a few precautionary notes on the use of the rubber tubing or rubber bands are now in order.
• Avoid using the bands or tubing if you have long fingernails.
• Take off your jewelry, or other sharp things you may have on your body.
• Always check the condition of the tubing and bands before every use, Check for tears, abrasions, and wear. Replace if any of these conditions are noted. These implements can be very dangerous if left to decay. At the stretched out position, if they break, they can come flying back in a violent manner causing injury to you.
• Always check the connections at the points of attachment before using the tubing or bands
• Wear good eye protection while using the tubing or bands.
• Do not stretch the tubing or bands more than 300% longer than their normal resting length to help prevent them from breaking.
Thanks for reading this article.
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