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: Meztikus Meshura
Country: Sri Lanka
Language: English (Spanish)
Genre: Health and Food
Published (Last): 9 April 2010
Pages: 49
PDF File Size: 5.56 Mb
ePub File Size: 12.40 Mb
ISBN: 149-7-61578-685-4
Downloads: 14653
Price: Free* [*Free Regsitration Required]
Uploader: Fesho

You can rest between each position. Intensity and volume should remain relatively low. Current players should have a hard copy of this program, but may need to refer to this for a refresher. For these athletes, it is imperative that they perform Hughston exercises. Failure to do so will result in abnormally high fatigue, exerrcises can lead to injuries or a loss in performance.

Repeat cycle three sets of 10, increase repetitions by 5 each week, add resistance after three sets of Be sure elbow is level with your ear. Arm raises with thumb pointed up: With the thumb pointed towards the ceiling now, the arm is raised straight out, until it is at a ninety-degree angle. Slowly and with control bring your arm diagonally down across your body to your side. Exercises for Rotator Cuff Tendinitis. Each week, increase repetitions by 5.

Start with 30 repetitions When comfortable increase to 3 sets of Abduction with thumb pointed towards head: Two to three pounds is the most resistance you should be using. The following exercises require the same movements exercisws above, just with alteration of thumb placement.

  DARKLORE VOLUME 1 PDF

Shoulder Strengthening Program

The Hughston Exercises Each exercise requires the same starting position: Grasp tubing in pitching hand. Once three sets of 15 have been reached, add 10 repetitions to each set three sets of 25, etc. For each exercise, the top position should be held for two to three seconds before slowly lowering to starting position. Push-ups with a plus Positioning and Technique Perform a regular push up, and at the top round the back.

Hughston Exercises for Shoulder

Begin with three sets of Be sure to go to the starting position and not allow the arm to drop below parallel. 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. Start with 15 repetitions. You progress to 60 reps.

Hughston Exercises for the Shoulder

You do not progress to 6 sets of 10 reps. 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. Exegcises can-Starting with the arm at the side and the thumb pointing down, bring the arm up at a 45 degree angle, until the arm is parallel with the floor.

Slowly and with control return to the starting position of PART 1.

Hold exeercises a five count. Start with 15 repetitions When comfortable, add a second set of 5 to the first set of 15 one set of 15, one set of 5. Very similar to the exercise listed above, but the arm is lifted slightly towards the head, so the finishing point is at eye level.

  JOSEBA ACHOTEGUI PDF

Exercise Shape Created with Sketch. Prior to writing full-time, exercisee worked as a strength coach, athletic coach and college instructor. Start at 3 x 15 and progress to 3 x This shoulder strengthening program is intended hughsron current and prospective VSU baseball pitchers and catchers to use as a maintenance strengthening tool. Do 10 repetitions of each. Keep elbow slightly bent and move arm down across your body to your opposite hip.

Hughston Exercises for the Shoulder | SportsRec

Cardio football-player Created with Sketch. Start with 10 repetitions and no weight Each week, increase repetitions by 10 Once the athlete can perform 60 continuous repetitions with no weight, a one pound weight may be added.

Arm raises with thumb pointed towards head: Increase according to the timeline, unless the athlete is unable to perform the previous number of repetitions. Rotator Cuff Injury Rehabilitation 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. Abduction with thumb pointed up: How to Build Muscle After