Injury back Exercises
The shoulder girdle is a complex area involving the humerus, scapula, and clavicle as well as many ligaments, tendons, and bursa. Its inherent mobility compromises stability and can result in injuries. We would probably see many more injuries if this were a weight bearing joint. When the shoulder is injured it can be debilitating and cause a disruption in day to day activities. Coming back from a shoulder injury can be long and painful depending on the severity of it. It is best, as with most injuries, to recognize the signs, symptoms, and act on them rather than waiting until the injury becomes a limiting factor in your daily life.
Arnold Illman, M.D., a well-known New York-based orthopedic surgeon specializes in athletic injuries to the shoulder. In the course of his work Dr. Ilman has found that true deltoid injuries, (to the deltoid muscles themselves) rarely occur because of the position and integrity of the muscle. Instead, he has defined anterior impingement syndrome (or rotator cuff tendonitis), biceps tendonitis, and A-C (Acromio Cavicular) joint damage as the three main pain-causing problems for athletes.
Mitchell Elkins. B.S., D.C., of Marietta, Ga., another expert in the field had multiple sports athlete who had suffered a major tear of the rotator cuff and the A-C joint while playing college football and then re-injured his rotator cuff while weight training. He believes as many medical professionals do that a major cause of shoulder muscle injury-as demonstrated in this particular case to be insufficient warm- up before engaging in activity. The importance of a gradual warm-up prior to exercise or physical activity cannot be overestimated in the prevention of injuries. The excuses I hear most often from body builders is, I do not have time to warm-up.
Or, the warm-up of light cardio-vascular activity will limit my muscular growth. What individuals fail to realize is once they are injured, they will have more time on their hands since they will not be able to participate in their sport or in training in the gym.
Thomas R. Caffrey, B.S., M.S. Exercise Physiologist, Certified Bio-Feedback Specialist, Tuckerton, New Jersey, found that the incidence of shoulder injury to be substantially reduced when a warm-up of 8-10 minutes of total body exercise (walking, biking, jogging, rowing) was performed followed by 1- 2 sets of the specific movement (light weight dumbbell fly before your first heavy set) prior to weight training.
The combination warm-up of General & Specific Exercise reduces the chance of injury by increasing blood flow and increasing core temperature. This physiological change increases the muscle flexibility, and brings oxygenated blood filled with nutrients that will sustain not only muscular contraction during the workout, but will actually enhance recuperation after exercise as well.
During the interviews I have conducted with these medical professionals and my own personal experience in owning a gym for more than a ten years the conclusion has been the following.
The second most preventable cause of shoulder injury is avoiding excessive straining of the muscle groups of the shoulder and upper back. Most of the injuries occur when the trainee attempts maximal poundage’s in the bench press, behind the neck press or pulldown behind the head. The following descriptions of the three most common shoulder injuries that weight trainers experience and the treatments that are most often prescribed are designed to be informative, not prescriptive.
Trained medical professionals should evaluate any injury incurred during an athletic activity.
Rotator cuff tendonitis: (also refer-red to as anterior impingement syndrome) is a problem that affects one or more of the muscles that make up the rotator cuff.
These include: Supraspinatus, Infraspinatus, and Teres Mnor. These three muscles are primarily responsible for holding the ball (the head of the humerus) and socket together. In-juries most frequently occur when the arm is extended overhead and brought down forcefully, i.e., when rebounding a basketball or during certain weight training exercises, i.e., behind the-neck-press or dumbbell lateral raise above shoulder level.