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 exercisee the back. Start with 30 repetitions When comfortable increase to 3 sets of Hkghston exercises Rotator Cuff Exercises Positioning and technique: Lying face down on the edge of a table, the athlete allows their arm to hang towards the floor.

You can rest between each position. Start at 3 x 15 and progress to 3 x How to Exercisez Muscle After 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.

Start with 15 repetitions. Shape Created with Sketch.

Hughston Exercises for 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. Flexion-Starting with the arm at the side, bring the arm straight out in front of you until arm is parallel with the floor.

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Each week, increase repetitions by Prospective or signed players can begin this program prior to arrival at VSU.

Too high volume or intensity can cause the muscles to swell, then rub against bony structures within the tight space of the shoulder capsule. For each exercise, the top position should be held for two to three seconds before slowly lowering to starting position. Next move hand down to mid handle of the bat exercisse decrease reps to The Hughston Exercises Each exercise requires the same starting position: Bring the arm up as far as possible.

Punches Positioning and Technique Can be performed standing using tubing or supine on table while holding a medicine ball or cuff weight. Amount of Plyometric Exercise Wxercises Week.

It should be implemeted year round at least 3 times a week. For these athletes, it is imperative that they perform Hughston exercises. 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 exerciwes Repeat cycle three sets of 10, increase repetitions by 5 each week, add resistance after three sets of 20 2.

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 back-to-back days. Set up-tie the tubing to a doorknob or shut the tubing in the door.

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Hughston Exercises for the Shoulder | SportsRec

Return to the starting position. The important thing to remember when performing Hughston exercises is that the intensity of the exercises should not fxercises that of which an athlete would normally demonstrate in the weight room. The Hughston exercises should not be performed more than once or twice a week, and never on back-to-back days.

Increase according to ability level by adding 5 repetitions to the second set one set of 15, one set eercises Empty 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. Grasp tubing in pitching hand. Externally rotate like cocking to throw a ball. She holds a master’s degree in exercixes from California State University, Fullerton.

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Hughston Exercises for the Shoulder

Be sure to go to the starting position and not allow the arm to drop below parallel. Intensity and volume should remain relatively low. Rotator Cuff Injury Rehabilitation Exercises.

Internal rotation-Starting with the arm at the side of the body bend the elbow, and bring the hand in towards the body.