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Shoulder pain sucks. Especially when you can’t hit, serve, hand set, block or even brush your teeth. I’ve been there maybe 50 times before and every time the usual doctor’s prescription was to take some time off, ice, electric current therapy, healing creams and so on and so on. No real outcome, except I was left out of shape, out of practice and had to start from what felt like the beginning.
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So, in order to follow my dream (to be playing until I’m 100 – when I can then get one of those bionic things to make me jump 100 inches and the magic potion of eternal youth), I realized I need to find a way to ensure I never again get to the point where I can barely put my t-shirt on.
I did the research and created a program with the most effective exercises to keep my shoulders flexible and strong – things I can quickly do every day. There’s nothing more frustrating than having to rehab longer than actually training.
Simply put, the imbalance between the muscles that:
-help to raise and load your arm for a swing
-bring your arm forward and generate the swinging force
-maintain the proper alignment of your shoulders and shoulder blades
is the basic cause of the syndrome of volleyball player’s shoulder (ie impingement syndrome).
For more scientific-curious athletes you can find the details here: http://www.academia.edu/24711224/The_Biomechanics_of_the_Volleyball_Spike_Attack
and here is a research paper about the imbalances: http://www.hruskaclinic.com/file_download/inline/601ef355-2b0a-47c5-8967-30d0c737557b
So, to keep your shoulders healthy and keep you in the game, follow these basic principles:
1) Keep your shoulder blades stable and shoulder joints flexible
2) Compensate your powerful forward swinging motion by:
-loosening and stretching the muscles responsible for this motion (front deltoids, pectoral muscles)
-strengthening the muscles responsible for the “loading phase” (rear deltoids, supra and infraspinatus, teres major and minor, rhomboids and trapezius)
3) Compensate the unilateral overuse of your dominant shoulder by using your non-dominant arm to perform extra swings off the court or use 1lb toning balls (such as these: https://www.amazon.com/Exercise-Balls-Package-Weight-Green/dp/B000T99A08) to perform a jump or standing wall throws.
#discoveryouredge
Tomas
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