CD - Australian Fitness Network
CD - Australian Fitness Network
CD - Australian Fitness Network
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REGULAR FEATURE<br />
COMMON INJURIES: 5 TIPS TO SAVE YOUR SHOULDERS<br />
It is also important to include exercises which encourage<br />
thoracic extension and rotation in all training programs. Some<br />
of my favourites include ball pullovers, one-arm dumbbell<br />
rows and standing one-arm cable rows.<br />
There may also be some limitation in techniques for sports<br />
practiced by your clients that need to be addressed in their<br />
sports coaching sessions. Some examples of sports technique<br />
modifi cation to reduce shoulder stress include increased body<br />
roll in freestyle swimming (again requiring thoracic spine<br />
mobility), modifi cation to the ball toss in the tennis serve, and<br />
improving the follow through in cricket fast bowlers.<br />
TIP 5: KEEP OUT OF THE IMPINGEMENT POSITION<br />
If abduction and external rotation is the ‘dislocation position’<br />
then abduction and internal rotation can be described as the<br />
‘impingement position’.<br />
Impingement is the term given to describe the ‘pinching’<br />
or ‘jamming’ of tissue between the acromion (the end<br />
point of the scapula) and the humerus. This jamming<br />
usually occurs as the arm is abducted at the shoulder<br />
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and is especially evident when the humerus is internally<br />
rotated. Chronic impingement can lead to a swelling of the<br />
aff ected tissues and a further reduction in the size of the<br />
space between the acromion and the humerus (this space is<br />
referred to as the sub acromial space).<br />
Common exercises that place the shoulder in the abducted<br />
and internally rotated position include the upright row<br />
(especially with close grip and high pull positions), lateral<br />
raises with thumbs to the fl oor and some barbell bench press<br />
techniques – especially with the a high bar position almost<br />
under the chin.<br />
SUMMARY<br />
The shoulder joint is a joint that can easily be overloaded and<br />
damaged in poorly constructed health and fi tness programs,<br />
so it is essential that the health professional understands the<br />
anatomy, physiology and common risk areas and exercises.<br />
Take particular note of the abovementioned points if your<br />
client has any past history of shoulder pain or pathology, as<br />
past history of injury is the biggest single indicator of injury<br />
risk in the exercising population.