Prevent Shoulder Injures
Ever experienced a small ache in your shoulder? Does it hurt “inside” your shoulder while doing handstands?
Then I got a few tips for you; both preventing and healing your damage.
The first thing you should know is that your shoulders are probably the weakest joint you have. There’s a reason why so many people do have trouble with their shoulders, specially in weightlifting and such sports. Now I know that handstands isn’t much of an weightlifting sport – actually it’s not an own sport at all – but with the pressure you put on your shoulders it sure isn’t too far away.
Your shoulders muscles (m.Deltoidius ) are supported by four muscles (Infraspinatus, Supraspinatus,Teres Minor and Subscapularis) whom we call Rotator Cuff. Damage to any of these muscles can cause significant pain and disability with range of motion or use of the shoulder joint. To reduce the risk of injures, or even to heal them, there are many different exercises you can do. I’ll explain three different methods in this article, whom all can be used at the same time, or individually.
The term shoulder stabilization is wide as the world, but I want to limit it to the focus on the Rotator Cuffs. When using this method your goal is to challenge the stability of your shoulders without putting your shoulder health to a great danger. You’re going to need some equipment for these kind of exercises such as: Red Cord/ TRX, Balls or Weights.
Lean forward on TRX/Red Cord/Big Ball
Lock shoulders, keep your body in a plank position and slowly lean forward. This is also a core exercise for lower back and abdomen, working on Transversus abdominis and multifides.
If you can’t use wrists as support, use elbows.
Rotator Cuff Exercises
This is a effective method of preventing and healing injures on your shoulder joints. Perhaps the most effective one. You need pulley weights or light dumbbells to perform these exercises.
Mainly we divide them into two camps: Internal- and external rotation.
Internal Rotation (with Pulleys )
External Rotation (with Pulleys )
External Rotation (with dumbbells )
Internal Rotation (with dumbbells)
All from 20 to 30 repetitions varying from 1 to 3 sets should be plenty!
More To Come.