HUGHSTON EXERCISES PDF

Because there are various parts of your shoulder in action during the swimming stroke, you may injure and experience pain at any single or multiple sites about the shoulder. Pain can be the result of 1 or more conditions, such as reduced shoulder stability, muscle or tendon tissue connecting muscle to bone strains, nerve irritation, or sprains from stretching or tearing ligaments tissues connecting bones. Anatomy The glenohumeral joint, or shoulder, is a ball-and-socket joint formed by the head ball of the humerus, or upper arm bone, with the glenoid cavity socket of the scapula shoulder blade. The shoulder cavity is shallow, which reduces the amount of contact between the bones. This provides increased freedom of motion at the expense of stability. In addition, the joint capsule and its ligaments tissues that connect bone to bone provide some added stability.

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Email This BlogThis! Share to Twitter Share to Facebook ughston exercises for the shoulder are intended to strengthen the four rotator cuff muscles that rotate the arm and stabilize it into the shoulder capsule.

Individuals who participate in activities where they repeatedly move their shoulders throughout a large range of motion and at high speeds, such as baseball , softball or volleyball athletes, should incorporate Hughston exercises in their workout routines to prevent injuries and improve performance. Why Hughston Exercises? Athletes whose sport requires high speeds at the shoulder joint are very susceptible to problems because of high numbers of repetition and large forces put on the shoulder capsule throughout the movement.

It is not uncommon for baseball , softball and volleyball athletes to complain of pain, due to soft tissue or bone damage. For these athletes, it is imperative that they perform Hughston exercises. Not only will it enhance performance in their sport, it will help build and maintain strength of the rotator cuff muscles and decrease the chance of injury.

The Hughston Exercises Each exercise requires the same starting position: Lying face down on the edge of a table, the athlete allows their arm to hang towards the floor. For each exercise, the top position should be held for two to three seconds before slowly lowering to starting position.

Do 10 repetitions of each. The following exercises require the same movements as above, just with alteration of thumb placement. 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. Intensity and volume should remain relatively low. The goal is to maintain or slowly improve muscular strength, not to increase the size of the rotator cuff muscles.

The four rotator cuff muscles are very small and are not equipped to handle high loads. Therefore, the "push yourself" mentality can be very dangerous when going through a Hughston routine.

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. Too high volume or intensity can cause the muscles to swell, then rub against bony structures within the tight space of the shoulder capsule.

The Importance of When to Schedule Hughston Workouts The Hughston exercises should not be performed more than once or twice a week, and never on back-to-back days. Adequate rest is essential in allowing the rotator cuff muscles to heal between workouts. Failure to do so will result in abnormally high fatigue, which can lead to injuries or a loss in performance.

Lastly, attention should be paid to appropriately scheduling Hughston exercises around competition. The routine should progressively progress throughout the week, from more agressive to lower intensity as competition approaches.

On the day before a game or competition, no Hughston exercises should be done, which will ensure that the muscles are adequately rested prior to the vigorous stress they will be enduring throughout a game. Scheduling regular workouts appropriately will lessen the chance of injury and improve athletic performance.

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Durn Push-ups with a plus Positioning and Technique Perform a regular push up, and at the top exercisee the back. Start with 30 repetitions When comfortable increase to 3 sets of Hkghston exercises Rotator Cuff Exercises Positioning and technique: Lying face down on the edge of a table, the athlete allows their arm to hang towards the floor. You can rest between each position. Start at 3 x 15 and progress to 3 x How to Exercisez Muscle After When the athlete is comfortable with three sets of 15, add resistance by increasing the tension on the tubing and start the cycle over one set of 5, after one week increase to one set of 10, each week increase by one set of 10, when three sets of 10 are reached, increase to three sets of 12, until three sets of 15 are reached. Start with 15 repetitions. Shape Created with Sketch.

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Hughston Exercises for the Shoulder By: Kim Nunley Published: 14 November, Hughston exercises for the shoulder are intended to strengthen the four rotator cuff muscles that rotate the arm and stabilize it into the shoulder capsule. Individuals who participate in activities where they repeatedly move their shoulders throughout a large range of motion and at high speeds, such as baseball, softball or volleyball athletes, should incorporate Hughston exercises in their workout routines to prevent injuries and improve performance. Why Hughston Exercises? Athletes whose sport requires high speeds at the shoulder joint are very susceptible to problems because of high numbers of repetition and large forces put on the shoulder capsule throughout the movement. It is not uncommon for baseball, softball and volleyball athletes to complain of pain, due to soft tissue or bone damage. For these athletes, it is imperative that they perform Hughston exercises.

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