Rotator
Cuff Health
Preventative Care for the Rotator Cuff
The philosophy developed
for conditioning and preventative care of the rotator cuff is:
1.
to
develop the region so that a smooth transfer of energy occurs up through the
feet and trunk to the shoulder region
2.
to
develop the region to maximize the speed and accuracy at which the racquet may
be swung
3.
to
develop the region, minimizing the chance of injury occurring
Flexibility
training
Flexibility, both anterior and posterior, is
important to healthier functioning of the rotator cuff. The program outlined
below is performed before and after training sessions. The stretches are performed
in partner-static format, but can be used individually or in a propriorceptive
neuromuscular facilitation (PNF) manner.
General
guidelines
1. All work is preceded by general warm-up (jogging, rope jumping).
2. Use a slow stretch to the point of discomfort - Do not stretch to pain.
3. Stretches are held for 7-10 seconds in the beginning and then
increased in time to 10-30 seconds.
4. Stretches are performed on both limbs.
Stretches
Dumbbell
circumduction/pendulum swing
Rotator
cuff stretch at 90° internal/external thumbs up
Rotator
cuff stretch
Posterior
cuff stretch
Interior
cuff stretch
Bar
movements - 5 seconds each x 5
Bar
hang
Strengthening the rotator cuff
While it does not take enormous strength to swing a racquet,
the tremendous speed at which the racquet is swung and energy transfer upon
impact with the ball can sometimes damage the delicate structures of the
rotator cuff. Although the powerful medial rotators are responsible for the
actual swinging force, and attention is giving to developing this group in
early training phases, the real key to injury prevention is to develop the
opposing external rotators.
The exercise below are performed on Mondays,
Wednesdays and Fridays. The emphasis is on correct execution and technique
rather than intensity. The basic instrument for these exercises is surgical
tubing, which gives the athlete freedom to concentrate on the technique and
form rather than balancing on a supine bench with a dumbbell or free weight.
One end is anchored to a permanent fixture, while the athlete stands and holds
the loose end. The load is varied by moving either inward or away from, the
anchoring point. All exercises are performed in 3 sets of 10 repetitions.
Exercises
1. Internal rotation
2. External rotation
3. Shoulder extension
4. Horizontal abduction
5. Protraction
6. Retraction (row)
7. Thumbs-down shoulder
flexion
8. Dumbbell bicep curl
Complete 3 Sets of 10 Reps Each
Exercises performed on
Mondays, Wednesdays and Fridays.