4 shoulder strengthening exercises to avoid shoulder pain and injury
After playing ball, do you feel pain when you raise your arm? Pain in the shoulder when sleeping on your side? Pain when doing some overhead activities (such as reaching for items on high shelves, combing your hair, and throwing a ball)?
If so, you need to pay attention to your shoulder (if your condition is severe, it is recommended to seek medical attention immediately).
During table tennis, prolonged use of the arm to hit the ball, excessive shoulder load, or overly vigorous movements, excessive stretching of shoulder muscles, and repetitive use are the most common mechanisms of rotator cuff injuries.
To prevent injuries, we mustdo a proper warm-up before training, including jogging, joint rotations, and stretching. Secondly, avoid one-sided movements when playing, always using one angle, always hitting forehand or backhand, as this is unbalanced and can easily lead to muscle strain. Additionally, a session of about half an hour is ideal, but during breaks, you should not rest completely; instead, walk around a bit to relax the muscles and eliminate fatigue.
In addition to the above suggestions, here are 4 exercises to strengthen the shoulders and prevent shoulder injuries!
Swordsman Pose
Enhances the strength of the upper shoulder and back
Starting positionStand, hold one side of the resistance band, and hold the other side in a position that provides moderate assistance.
Keep your right arm still, and pull the resistance band across your body diagonally upward with your left arm, as if drawing a sword from its sheath.
Slowly return to the starting position. Repeat the movement on the other side.
Internal Rotation with Resistance Band
Increases internal rotation strength
Starting positionFix the resistance band to a door handle or solid object, ensuring it is secure. Hold the resistance band with your right hand and bend your elbow at 90°, keeping your elbow close to your ribs.
Keep your elbow close to your ribs and slowly move your hand inward.
Slowly return to the starting position, and repeat the movement on the other side.
External Rotation with Resistance Band
Increases external rotation strength
Starting positionFix the resistance band to a door handle or table leg, ensuring it is secure. Hold the resistance band with your right hand and bend your elbow at 90°, keeping your elbow close to your ribs.
Keep your elbow close to your ribs and slowly move your hand outward.
Slowly return to the starting position, and repeat the movement on the other side.
Front Raise
Enhances shoulder flexion strength
Starting positionStand, place one end of the resistance band under your foot, and hold the other end. Adjust the resistance by moving your hand up or down the band.
Slowly raise your straightened arm to shoulder height. If there is no discomfort, continue raising your arm. If uncomfortable, lower your arm and return to the starting position.
Repeat the movement on the other side.
- The above content is from -
"Fitness Calendar 2019"
Published by People's Posts and Telecommunications Press