Prehab (2) Glenohumeral (Shoulder) Labral Tears: Eccentric Loading
What type of training can I do that has been shown to drastically decrease the likelihood of sustaining a labral tear?
The likelihood of having a labral tear can be reduced by promoting higher levels of shoulder & thoracic (middle) spine flexibility as well as developing the musculature around the shoulder & the scapula.
One of our favorite exercises is called pitch-backs and it involves eccentrically training the rotator cuff. Here’s how to performt his exercise:
- Use a theraband or a sport cord that is attached to a wall or has somebody holding it.
- Start by facing towards where the resistance band/cord is attached
- Stagger your stance such that you would in a windup position
- Squeeze your shoulder blades together & get into your cocked phase of throwing
- Take a leap backwards
- Go through your normal throwing motion in a slowed & controlled fashion.
This exercises will both promote scapular stability as well as rotator cuff strengthening in a motion that is functional!
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