this is just really fucking odd

Discussion in 'Fitness & Nutrition' started by jonno, Feb 14, 2007.

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  1. jonno

    jonno New Member

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  2. Hoodoo

    Hoodoo OT Supporter

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    cliffs?
     
  3. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    You can progress your rotator cuff work, but you will need the help of a partner.

    • Put your shoulder in the plane of the scapula and at 90°, use a band or cable column with good resistance. Do external rotations and at the end range hold the position, have your partner (who should be standing on the side of you) start to hit your wrist on the front and back side. Your job is to resist the movement. Have them attempt to push you into more external and back into internal rotation for about five to six seconds, then repeat three or four reps. Example: do three reps, hold third one, 5-6 partner pushes, three reps, 5-6 pushes, three reps, 5-6 pushes. You can do this with the eyes open and closed.

    • Hold a small ball (1 kg) or tennis ball (keep hand open) on a wall, shoulder will be approximately 110°. Push into the ball and have your partner try to push on the upper arm. He will push up/down on angles. Do this until you fatigue. 30 seconds to one minute with eyes open and closed.

    • Lie on your back and with a light db raise your arm to approximately 135°. Again have your partner push your arm in various directions, eyes open and closed.

    • Chain or stability ball push ups; do three reps then hold mid-range. Your partner pushes your shoulder girdle while you resist; four to five pushes then three reps, hold mid range, partner pushes, etc.

    • You do the concentric portion of an exercise and your partner pushes (overloads) you on the eccentric part. This can be done with external rotation in sidelying, or standing with arm at 0/45/90°. Prone T and Y; you can hold any of these exercises at end range and have your partner try to disturb your hold with the fast pushes.

    You must progress your cuff work to more dynamic failure. The pushes are more like disturbances. They should be short and quick pushes. You are trying to enhance dynamic stability.
     
  4. Limp_Brisket

    Limp_Brisket New Member

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    and this relates to f&n how?
     
  5. cavefish

    cavefish You ain't a crook son, you just a shook one

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    Lol Main Forum Lol
     
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