Sunday, 12 June 2011

Tips To Avoid Shoulder Injuries

Most upper body exercises using the muscles, joints and tendons of the shoulder in some way. Sports that require general motion like swimming, basketball, baseball, volleyball and tennis with the physical demands on your shoulders.Unfortunately for many people, this results in overuse injuries of muscles and joints of the shoulder.
Structure of the shoulder
The circular muscle is visible from the shoulder known as the deltoid muscle. This muscle is smaller than some of the major muscles of the body in the chest and legs.Because of its small size, it is often susceptible to damage.The rotator cuff is a group of muscles responsible for rotation of the humerus of the arm internally and externally. The rotator cuff muscles also support your shoulder during movement.
These muscles are known as suppaspinatus, thorny and teres minor subscapulapis. The upper range of motion necessary to move the shoulder, they are often the victims of personal injury.
According to the American College of Sports Medicine, the rotator cuff is the shoulder joint range of motion to produce, while maintaining a balance between mobility and stability. "
Many amateur and professional athletes who suffer from chronic shoulder pain due to rotator cuff tear and impingement. These painful sores may make routine activities using your shoulder very difficult want. To avoid injury, you must shoulder stability exercises and capacity to incorporate into your fitness routine.
Safe shoulder exercisesThe following exercise will help build a basis for improving athletic performance while minimizing the risk of shoulder injury.These movements will also help you isolate and strengthen your rotator cuff muscles.
1. Isometric movements
Start in a standing position and lift your arms to your sides at shoulder height and bend your elbows 90 degrees.
A partner providing resistance to your wrist and elbow while trying to internal rotation of the arm. Hold for 15 seconds, then relax. To do this same exercise with left arm.
For next year, remain upright and internal rotation of your right arm to your forearm at a 45 degree angle with the floor. In this position, your partner provide resistance to your wrist and elbow.
Hold for 15 seconds, then relax. To do this same exercise with left arm.
2. External rotation
Begin this exercise in a position face down on a bench with a dumbbell in your right light. With your arm extended on the bench, bend at 90 degrees to shoot down your forearm.
In this position, external rotation of your arm so your forearm is parallel to the ground, then return to the starting position.Perform 15 repetitions of this exercise with both arms.
3. Seated Rotation
Begin this exercise in sitting position with a dumbbell in your right. Hold the dumbbell vertically in front of your body with your elbow bent.In this position, twist your arm and your right. Perform 15 repetitions of this exercise with both arms.
4. Lateral Raise
Begin this exercise by standing with a dumbbell in your right. Slowly lift your right arm with the dumbbell at your shoulder and then down the back of your hand. Perform 15 repetitions of this exercise with both arms.Avoid these exercises to prevent shoulder injury
First, remember that your shoulder muscles are easily prone to injury from overuse. Unlike some of the major muscles of the body that may be a special day of training require, the shoulders can be efficiently trained by incorporating exercises into your existing routine.
1. Wide Grip Bench Press
wide grip presses can often lead to shoulder impingement. When you perform a bench press movement, keep your elbows close to body. Your elbows should stay straight with the shoulders. This will reduce pressure on your shoulder muscles during movement.
2. Behind the neck-shoulder press
Many aircraft movements increase your chances of shoulder injury. If you decide to take an overhead projector to take the pressure of traffic, so its best to avoid lifting weights behind the neck.
This range of movement often increases the stress on muscles and joints of the shoulders. Instead of weighing on your shoulders, you may at your chest.
3. Vertical lines
This exercise should also be avoided by anyone with shoulder pain. During this movement, the shoulder is placed in internal rotation manner. This position causes unnecessary stress on the shoulders and can cause a collision.

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