HUGHSTON EXERCISES PDF

HUGHSTON EXERCISES PDF

Prone Shoulder Extension with External Rotation. Set shoulder blade as in #1. Turn palm toward floor. Bring arm away from floor to your side. Hold 5 seconds. Written by: Cindy Brantley, Lori Howard, and Jay Thompson. Hughston exercises # Rotator Cuff Exercises Positioning and technique: Lay prone (on your. Pinner days “Wow I just did this because my carpel tunnel was hurting and it worked!” Health And Fitness: Finger & Wrist Stretch Exercise – I have HORRIBLE .

Author: Tozragore Shaktihn
Country: Finland
Language: English (Spanish)
Genre: Literature
Published (Last): 19 November 2016
Pages: 128
PDF File Size: 1.74 Mb
ePub File Size: 16.53 Mb
ISBN: 883-2-78993-205-8
Downloads: 78876
Price: Free* [*Free Regsitration Required]
Uploader: JoJogore

You can rest between each position. Begin with three sets of 10 Each week, increase repetitions by 5 Once three sets of 20 are reached, increase edercises on the tubing to add resistance Repeat cycle three sets of 10, increase repetitions by 5 each week, add resistance after three sets of 20 2.

Internal rotation-Starting with the arm at the side of the body bend the elbow, and execrises the hand in towards the body. For these athletes, it is imperative that they perform Hughston exercises. Start with 10 repetitions and no weight. Cardio football-player Created with Sketch.

Bring your arm up as far as possible. You may need to move exercjses on the table, so a portion of your upper arm is supported.

Lastly, attention should be paid to appropriately scheduling Hughston exercises around competition.

Hughston Exercises for Shoulder

Set up-tie the tubing to a doorknob or shut the tubing in the door. The Hughston exercises should not be performed more than once or twice a week, and never on back-to-back days. The routine should progressively progress throughout the week, from more agressive to lower intensity as competition approaches.

  LA3 VARI BH PDF

Start at 3 x 15 and progress to 3 x Starting with the arm beside hughtson body, bring the arm straight out in front of you until the arm is parallel with the floor. Once the athlete can perform 60 continuous repetitions with no weight, a one pound weight may be added.

Return to the starting position. Slowly return to side. Prior to writing full-time, she worked as a strength coach, athletic coach and college instructor. Move hand down to regular grip position on handle of the bat. Intensity and Volume of Hughston Exercises The important thing to remember when performing Hughston exercises is that the intensity of the exercises should not mimic that of which an athlete would normally demonstrate in the weight room.

Externally rotate like cocking to throw a ball. The athlete should then decrease repetitions to Too high volume or intensity can cause the muscles to swell, then rub against bony structures within the tight space of the shoulder capsule. Therefore, the “push yourself” mentality can be very dangerous when going through a Hughston routine. Shape Created with Sketch.

Each week, increase repetitions by This shoulder strengthening program is intended for current and prospective VSU baseball pitchers and catchers to use as a maintenance strengthening tool. Your palm should be facing forward with your thumb away from your body. Exercise Shape Created with Sketch.

Failure to do so will result in abnormally high fatigue, which can lead to injuries or a loss in performance.

  CHOBOTOV ORBITAL MECHANICS PDF

Grasp end of tubing in pitching hand. External rotation-Starting with the arm hhghston the side of the body, bend the elbow and bring the hand out away from the body.

It is not uncommon for baseball, softball and volleyball athletes to complain of pain, due to soft tissue or bone damage. Palm against your body. Flexion-Starting with the arm at the side, bring the arm straight out in front of you until arm is hughstno with the floor.

Shoulder Strengthening Program

Hughston exercises Rotator Cuff Exercises Positioning and bughston Each exercise requires the same starting position: You progress to 60 reps.

With the thumb pointed towards the ceiling now, the arm is raised straight out, until it is at a ninety-degree angle. Abduction with thumb pointed up: Bring the arm up as far as possible.

Most athletes may want to experience the “fatigue” sensation as they normally do during weight training, but the rotator cuff muscles should not be pushed to that same point. Abduction-Starting with the arm at the side, bring the arm up until it is parallel with the floor.

Next move hand down to mid handle of the bat and decrease reps to The goal is to maintain or slowly improve muscular strength, not to increase the size of the rotator cuff muscles.