Warm-up and training exercises for the overhead athlete

摘要

Overhead athletes often suffer shoulder and elbow injuries. More often than not these arise insidiously without any obvious trauma. The usual culprit is cumulative overload or repetitive strain. Weight lifting exercises (e.g. lateral deltoid raise, military press, dips, regular or incline barbell press), throwing overhand (e.g. baseball, football), or hitting overhead (tennis serve or overhead, volleyball serve or spike) are typical activities that lead to fatigue and can eventually cause pain. It is important to train for overhead activities so as to minimize the risk of injury.Simple, daily or warm-up exercises can become part of a routine to maximize function and prevent injury. They will improve flexibility as well as build strength and endurance. Warm-up exercises for the shoulder girdle can be performed with simple low-tech equipment such as a light or medium resistance exercise band. Two such exercises are demonstrated here.