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 .

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Push-ups with a plus Positioning and Technique Perform a regular push up, and at the top round the back.

Start with 30 repetitions When comfortable increase to 3 sets of Make sure you start with palm completely up exerdises finish with palm completely down. Be sure elbow is level with your ear. How to Build Muscle After Arm raises with thumb pointed towards head: Slowly turn hand palm down.

Prior to writing full-time, she worked as a strength coach, athletic coach and college instructor. Internal rotation-Starting with the arm at the side of the body bend the elbow, and bring the hand in towards the body. The four rotator cuff muscles are very small and are not equipped exerciees handle high loads.

Your palm should be facing forward with your thumb away from your body. With the thumb pointed towards the head, the arm is raised straight out, until it is at a ninety-degree angle. Lay prone on your stomach on a table or the floor.

Begin with three sets of 10 Each week, increase repetitions by 5 Once three sets of 20 are reached, increase tension on the tubing to add resistance Repeat cycle three sets of 10, increase repetitions exercisws 5 each week, add resistance after three sets of 20 2.

Very similar to the exercise listed above, but the arm is lifted slightly towards the head, so the finishing point is at eye level. Grasp tubing in pitching hand. Abduction-Starting with the arm at the side, bring the arm up until it is parallel with the floor. She holds a master’s degree in kinesiology from California State University, Fullerton.

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You do not progress to exercisew sets of 10 reps.

Begin with one set of 5 After one week, increase to one set of 10 Each week, increase by one set of 10 After three sets of 10, increase to three sets of 12, and then three sets of Repeat cycle three sets of 10, increase repetitions by 5 each week, add resistance after three sets of Do 10 repetitions of each. Slowly and with control bring your arm diagonally down across your body to your side. Prospective or signed players can begin this program prior to arrival at VSU.

Each week, increase repetitions by Too high volume or intensity can cause the muscles to swell, then rub against bony structures within the tight space of the shoulder capsule. Place a towel between your arm and side.

Hughston Exercises for Shoulder

Move hand down to regular grip position on handle of the bat. Abduction with thumb pointed up: The following exercises require the same movements as above, just with alteration of thumb placement. 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.

The Hughston exercises should not be performed more than once or twice a week, and never on back-to-back days. Increase according to the timeline, unless the athlete is unable to perform the previous number of repetitions. May begin push-ups on knees if necessary, and progress to full push-up position.

Again with the thumb pointed towards the ceiling, the arm is lifted slightly towards the head, so the finishing point is at eye level.

Failure to do so will result in abnormally high fatigue, which can lead to injuries or a loss in performance. You may need to move over on the table, so a portion of your upper arm is supported. Start with 3 sets of 15 reps As 3 x 15 becomes easy progress to 3 x 20 Next move hand down to mid handle of the bat and decrease reps to Slowly return to side.

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The Hughston Exercises Each exercise requires the same starting position: Start with exercjses 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. Two to three pounds is the most resistance you should be using.

Hughston Exercises for the Shoulder | SportsRec

The goal is to maintain or slowly improve muscular strength, not to increase the size of the rotator cuff muscles. For these athletes, it is imperative that they perform Hughston exercises. SportsRec is the 1 source for all things sports! For each exercise, the top position should be held for two to three seconds before slowly lowering to starting position.

Hughston Exercises for the Shoulder

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.

Lying face down on the edge of a table, the athlete allows their arm to hang towards the floor. How many and when to progress: This shoulder strengthening program is intended for current and prospective VSU baseball pitchers and catchers to use as a maintenance strengthening tool. Palm against your body. Begin with three sets of 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 highston days.

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 exerclses.