Prehab (1) Shoulder Instability: Isometric Holds
What exercise can I do before practice that will warm-up and strengthen my rotator cuff?
The likelihood of having shoulder instability can be drastically reduced by developing the muscles that surround the shoulder as well as promoting dynamic stability. One of our favorites exercises to do before practice or a training session to develop your rotator cuff muscles is called Isometric External Rotation Holds. This means that we are going to be activating your external rotators and adding a hold at the end when you reach your maximal contraction. Here’s how to perform the exercise:
- Use a resistance band, towel, sport cord, etc. and wrap it around your hands
- Put your elbows at 90 degrees while pushing into your ribs
- Place your hands so that your palms are facing each other
- Now pull your hands apart from each other while keeping your elbows as close to your ribs as possible. You may use a rolled up towel as a cue for this.
- Once you reach the max range possible, hold this position for 5-8 seconds.
- This is 1 repetition.
Performing 2-3 sets of 10 is effective for promoting both strength and stability of your rotator cuff musculature which will reduce the likelihood of having shoulder instability issues.
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