Shoulder Injury Prevention Program For The Overhead Athlete

Are you an overhead athlete looking for a shoulder injury prevention program? This article will highlight some of the exercises and programming from a 7-month, 3-phase overhead shoulder injury prevention program. This program was designed for in-season handball players, however, these principles will apply for any overhead athlete.

 

Assess And Improve Your Overhead Shoulder Mobility!

 

Preventing Overhead Athlete Injuries!

We have collaborated with Dr. Alex Cascone from Tennis Prehab Lab breaking down a study conducted in 2017 by Andersson et al. which examined the effects of a shoulder injury prevention program implemented 3x/week during a 7-month handball season. The study was a prospective cluster randomized control trial that included the participation of 45 teams equating to 660 players.

The program was developed to improve:
1. Shoulder internal rotation (IR)
2. Shoulder external rotation (ER)
3. Scapular muscle strength
4. Kinetic chain & Thoracic Spine mobility

5 exercises were selected & were employed as the teams’ warm-up &, took approx. 10 mins. to perform. These 5 exercises were progressed in 3 phases.

Impairments are similar for most overhead athletes including – total shoulder rotation (ER>IR), ER weakness & scapula dyskinesis (faulty shoulder blade movement). This will cause anterior humeral head translation, posterior cuff tightness, chronic capsular stress ultimately resulting in potential rotator cuff & labrum pathology. Results of this study demonstrated a 28% lower risk of shoulder problems & 22% lower risk of substantial shoulder problems in the intervention group compared with the control group who performed routine warm-up.

READ: SHOULDER INSTABILITY CAUSES, REHAB, AND TREATMENT 

shoulder instability the prehab guys

 

Overhead Shoulder Injury Prevention Program: Phase 1 of 3

1. Push up plus w/ Trunk Rotation: 3 x 8-16 reps
a. Drive shoulder blades toward the floor & out
b. Maintain push up plus position, scapular stability during trunk rotation.

2. Standing Y with resistance band: 3 x 8-16 reps
a. Maintain neutral spine position
b. Do not shrug shoulders
c. ER shoulders (thumb pointed up) during arm elevation.

3. Quadruped trunk rotation w/ ball: 3 x 8-16 reps
a. Maintain neutral lumbar spine position
b. Maintain shoulder stability of grounded arm during rotation
c. Exhale as you rotate through the T/S

4. Sleeper Stretch: 3×30 second holds
a. Lie on side & ensure shoulder blade is blocked by ground
b. Gently press on hand to stretch the post cuff

5. Standing 90/90 ER: 3 x 10-20 reps
a. Maintain 90° at the shoulder and elbow
b. Maintain scapular stability (avoid shrugging shoulder)
c. Slowly lower med ball down to floor

 

Commit To Our Program Dedicated To Overhead Athletes!

overhead shoulder injury prevention the prehab guys

Overhead stability requires multiple moving body parts working together in synchrony. Without adequate motion, stability, strength, and power in the right places, you run the risk of exposing other body regions to excessive strain. As a result, you may be limiting yourself to reach your true performance potential as a fitness athlete. With that being said, addressing overhead stability requires a multi-dimensional approach, while taking out the guesswork and truly identifying your limiting factor to performance. We have blended science with our clinical expertise to provide you with the ultimate proven solution, we know it will help you too! Learn more HERE!

 

Overhead Shoulder Injury Prevention Program: Phase 2 of 3

1. Push up plus plank with Passing: 3 x 8-16 reps
a. Drive shoulder blades toward floor “push up plus position”
b. Maintain shoulder & pelvic stability

2. Standing Bow and Arrow: 3 x 8-16 reps
a. Pre-position shoulders by lifting chest & pulling shoulders down back
b. Follow through w/ arm & trunk rotation

3. Wall Slide: “Dynamic Latissimus dorsi stretch”: 3 x 8-16 reps
a. Slide arms upward
b. Maintain forearms neutral or slightly inward
c. Maintain neutral spine

4. Partner Cross body stretch: 3×30 seconds
a. Maintain shoulder at 90°
b. Partner blocks shoulder blade from moving and moves elbow across body
c. Stretch perceived in back of shoulder

5. Drop and Catch: 3 x 10-20 reps
a. Keep elbow & Shoulder at 90°
b. Drop ball and catch quickly
c. Return to start position
d. Small .5 kg med ball to start.

 

LISTEN: OVERHEAD STABILITY FOR FITNESS ATHLETES
Overhead stability for fitness athletes the prehab guys

 

Overhead Shoulder Injury Prevention Program: Phase 3 of 3

1. Push-up plus with backward slide: 3 x 8-16 reps
a. Drive shoulder blades toward the floor and out
b. Maintain neutral spine position and shoulder stability

2. D2 PNF Slow Arm Lowering: 3 x 8-16 reps
a. Preposition shoulder blades back and down
b. Rotate trunk with both arms to tension elastic band
c. Slowly lower band (eccentrically) across body engaging posterior shoulder musculature.

3. Wall Angels:  3 x 8-16 reps
a. Maintain forearms, head, sacrum and heel against wall
b. Maintain neutral cervical & lumbar spine position

4. Partner Cross body stretch: 3 x 30 seconds
a. Maintain shoulder at 90 degrees
b. Partner blocks shoulder blade from moving and moves elbow across body
c. Stretch perceived in back of shoulder

5. Reverse catch PNF D2 Diagonal Pattern: 3 x 10-20 reps
a. Pre-position shoulder blade back and down
b. Catch ball with thumbs pointing behind you
c. Slowly lower ball across body with thumb down position.

 

Closing Thoughts

Of note, this is not a steadfast shoulder injury prevention program. In other words, the exercise showcased are not the end all be all. Instead, this article highlights the importance of implementing a comprehensive shoulder prehabilitation program that addresses 1. Scapular muscle function and control 2. rotator cuff muscle function 3. common flexibility and mobility deficits of the overhead athlete (i.e. posterior cuff tightness). Lastly, once appropriate exercises are selected, it is imperative to adhere to the program for optimal adaptation. Also, this program is not designed to prevent all shoulder injuries (no program can 100% assure that), however, it has been shown to mitigate the risk of shoulder injuries. The current problem with traditional healthcare is we are not able to provide the care people like you need – when they need it. If you’re looking for a general shoulder program to help you out ASAP, you should check out our Shoulder [P]Rehab Program which is at your service anywhere and anytime that is convenient for you. No driving to appointments, taking off from working or waiting. Join us in redefining 21stcentury healthcare at your fingertips. Once purchased, you are given our guide to bulletproofing your shoulders for life!

 

Improve Your Overhead Mobility Now!

overhead shoulder injury prevention the prehab guys

Overhead shoulder mobility is not only a necessity for simple day to day tasks, but it is a prerequisite for many exercises, lifts, and functional activities. Without it, your body can and will compensate from many other body regions when doing things overhead, which can expose these areas to potential unnecessary strain. If your mobility is limited due to an injury/surgery in the past, or you’re just dealing with a stiff upper body that is limiting your workouts and athletic performance, this program is appropriate for you as long as you have general workout experience! Learn more HERE. 

 

REFERENCES

  1. Andersson, Stig Haugsboe, et al. “Preventing overuse shoulder injuries among throwing athletes: a cluster-randomised controlled trial in 660 elite handball players.” Br J Sports Med 51.14 (2017): 1073-1080

 

Disclaimer – The content here is designed for information & education purposes only and is not intended for medical advice.

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