Poor scapular stability and posterior rotator cuff weakness can increase injury risk and adversely affect performance. Improving muscle endurance in overhead athletes should be a focus with-in shoulder strengthening programs. This theraband exercise will enhance shoulder health and performance.
Execution:
Affix theraband or tubing around an immovable object. Grasp the theraband in the left hand, while positioning the left knee on a pad and the body in a half kneeling position. First, perform a horizontal row (palm down) and fully retract the left shoulder. Next, pull the left arm back into full external rotation. Pause for 1 second and then return to the retracted neutral rotation position. Finally, move back to the start position. Perform 2-3 sets of 10. Switch arms, or simply perform the exercise on the dominant arm as indicated.
Regressions:
1. Move closer to the attachment point
2. Decrease the resistance
Progressions:
1. Move further away from the attachment point
2. Increase resistance
3. Increase the speed of the activity to emulate sport specific activity
Application:
This exercise is designed to improve scapular stability and optimize posterior rotator cuff strength. Poor strength and endurance in the posterior rotator cuff can predispose throwing and overhead athletes to shoulder impingement, overuse injuries and other associated shoulder pathology. Improving the ability to decelerate the arm in functional positions will decrease injury risk and enhance dynamic shoulder stability and facilitate proper mechanics for optimal performance.
