網球選手的肩膀傷害預防訓練

紐約時報的WELL網站有一篇談論網球員的肩膀,而其文章的最後介紹一系列旋轉袖的強化動作,大家可以參考看看。亞利桑納州Scottsdale省的物理治療師Todd Ellenbecker同時也是ATP世界巡迴賽的運動醫學總監,對於長期進行網球比賽的球員來說,應該考慮納入肩旋轉袖強化動作,不需要使用很大的阻力,目的在建構那些軟組織的【耐力】而非爆發力。

(附上圖片及原文介紹。而若有疼痛者,請先咨詢專業的醫師或物理治療師。)

SIDE-LYING ROTATION
Lie on your non-tennis-playing side with a rolled towel placed between your arm and side. Using a light weight, start with your hand near your stomach, then raise your arm upward. Hold for one second, and return to the starting position. Repeat for two to three sets of 15 repetitions.

EXTERNAL ROTATION WITH RETRACTION
Hold the end of an exercise band in each hand, about four inches apart. Then externally rotate your shoulders and squeeze your shoulder blades together, holding for one second. Relax and return to the starting position. Repeat for two to three sets of 15 repetitions

SHOULDER EXTERNAL ROTATION WITH 90-DEGREE ABDUCTION
This simulates the position used in serving or throwing. Stand with your arm at a 90-degree angle to the body. Your elbow should also be bent 90 degrees. Start with the forearm parallel to the floor, and with light tension in the band, rotate the hand and forearm backward until it is in a nearly vertical position. Slowly return to the starting position. Repeat for two to three sets of 15 repetitions.

STANDING EXTERNAL ROTATION
On a door, secure a piece of elastic tubing with light tension at waist height. With a rolled towel roll under your arm, start with your hand in front of your stomach (left). Then keeping an upright posture, rotate your hand and forearm outward to the finish position (right). Slowly return to the starting position. Repeat for two to three sets of 15 repetitions

SEATED ROWING
Hold elastic tubing in both hands, and perform a rowing motion by bringing your elbows back even with your body while squeezing your should blades together. Sitting on an exercise ball will increase the muscle activity in your core. Repeat for two to three sets of 15 repetitions

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山姆伯伯
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