HUGHSTON EXERCISES PDF

Hughston exercises for the shoulder are intended to strengthen the four rotator cuff muscles that rotate the arm and stabilize it into the shoulder capsule. Individuals who participate in activities where they repeatedly move their shoulders throughout a large range of motion and at high speeds, such as baseball, softball or volleyball athletes, should incorporate Hughston exercises in their workout routines to prevent injuries and improve performance. Athletes whose sport requires high speeds at the shoulder joint are very susceptible to problems because of high numbers of repetition and large forces put on the shoulder capsule throughout the movement. It is not uncommon for baseball, softball and volleyball athletes to complain of pain, due to soft tissue or bone damage. For these athletes, it is imperative that they perform Hughston exercises. Not only will it enhance performance in their sport, it will help build and maintain strength of the rotator cuff muscles and decrease the chance of injury.

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Hughston exercises Rotator Cuff Exercises Positioning and technique: Lay prone on your stomach on a table or the floor. Return to the starting position. Be sure to go to the starting position and not allow the arm to drop below parallel. Bring your arm up as far as possible.

Bring the arm up as far as possible. Externally rotate like cocking to throw a ball. You may need to move over on the table, so a portion of your upper arm is supported. How many and when to progress: Start with 10 repetitions and no weight Each week, increase repetitions by 10 Once the athlete can perform 60 continuous repetitions with no weight, a one pound weight may be added. The athlete should then decrease repetitions to When you can perform 60 reps with 1 pound, decrease to 10 reps and add another pound of resistance.

Two to three pounds is the most resistance you should be using. You do not progress to 6 sets of 10 reps. You progress to 60 reps. You can rest between each position. Punches Positioning and Technique Can be performed standing using tubing or supine on table while holding a medicine ball or cuff weight. How many and when to progress: Start with 30 repetitions When comfortable increase to 3 sets of Push-ups with a plus Positioning and Technique Perform a regular push up, and at the top round the back.

How many and when to progress: Start with 15 repetitions When comfortable, add a second set of 5 to the first set of 15 one set of 15, one set of 5. Increase according to ability level by adding 5 repetitions to the second set one set of 15, one set of At two sets of 15, begin a third set of 5, and so on. Once three sets of 15 have been reached, add 10 repetitions to each set three sets of 25, etc. May begin push-ups on knees if necessary, and progress to full push-up position. PART 1: Grasp end of tubing in pitching hand.

Start with pitching arm raised across body and above opposite shoulder bicep should be angled in front of your mouth. Slowly and with control bring your arm diagonally down across your body to your side.

Your palm should be facing forward with your thumb away from your body. Be sure elbow is level with your ear. Keep elbow slightly bent and move arm down across your body to your opposite hip. Palm against your body. How many and when to progress: Begin with one set of 5 After one week, increase to one set of 10 Each week, increase by one set of 10 After three sets of 10, increase to three sets of 12, and then three sets of 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.

Flexion-Starting with the arm at the side, bring the arm straight out in front of you until arm is parallel with the floor. Hold for a five count. Slowly return to side. Abduction-Starting with the arm at the side, bring the arm up until it is parallel with the floor. 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. How many and when to progress: 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 resistance Repeat cycle three sets of 10, increase repetitions by 5 each week, add resistance after three sets of 20 2.

Set up-tie the tubing to a doorknob or shut the tubing in the door. Place a towel between your arm and side. Internal rotation-Starting with the arm at the side of the body bend the elbow, and bring the hand in towards the body. External rotation-Starting with the arm at the side of the body, bend the elbow and bring the hand out away from the body. Grasp tubing in pitching hand.

Starting with the arm beside the body, bring the arm straight out in front of you until the arm is parallel with the floor. Keep elbow straight. Push shoulder forward. Set up- Athlete is seated with elbow bent to 90 degrees resting on table or like surface. Start palm up grasping bat at mid barrel. Slowly turn hand palm down. Make sure you start with palm completely up and finish with palm completely down.

How many and when to progress: Start with 3 sets of 15 reps As 3 x 15 becomes easy progress to 3 x 20 Next move hand down to mid handle of the bat and decrease reps to Progress back to 3 x Move hand down to regular grip position on handle of the bat.

Start at 3 x 15 and progress to 3 x Increase according to the timeline, unless the athlete is unable to perform the previous number of repetitions. This shoulder strengthening program is intended for current and prospective VSU baseball pitchers and catchers to use as a maintenance strengthening tool.

It should be implemeted year round at least 3 times a week. Current players should have a hard copy of this program, but may need to refer to this for a refresher. Prospective or signed players can begin this program prior to arrival at VSU. Please contact me at lchoward valdosta. Start with 10 repetitions and no weight. Each week, increase repetitions by Once the athlete can perform 60 continuous repetitions with no weight, a one pound weight may be added.

Start with 15 repetitions. When comfortable, add a second set of 5 to the first set of 15 one set of 15, one set of 5. Begin with three sets of Each week, increase repetitions by 5. Once three sets of 20 are reached, increase tension on the tubing to add resistance.

Repeat cycle three sets of 10, increase repetitions by 5 each week, add resistance after three sets of Start with 3 sets of 15 reps. As 3 x 15 becomes easy progress to 3 x Next move hand down to mid handle of the bat and decrease reps to

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Hughston Exercises for Shoulder

The shoulder is a very complex joint, where many people develop different problems such as tears, tendonitis, frozen shoulder, impingement, etc. Some times we can wake up with a sudden pain and it goes away, and sometimes it lingers, needing medical attention. One way to combat these issues is performing exercises to increase strength and stabilization around the joint. Hughston exercises are specific exercises that strengthen your rotator cuff muscles.

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Individuals who participate in activities where they repeatedly move their shoulders throughout a large range of motion and at high speeds, such as baseball , softball or volleyball athletes, should incorporate Hughston exercises in their workout routines to prevent injuries and improve performance. Why Hughston Exercises? Athletes whose sport requires high speeds at the shoulder joint are very susceptible to problems because of high numbers of repetition and large forces put on the shoulder capsule throughout the movement. It is not uncommon for baseball , softball and volleyball athletes to complain of pain, due to soft tissue or bone damage. For these athletes, it is imperative that they perform Hughston exercises. Not only will it enhance performance in their sport, it will help build and maintain strength of the rotator cuff muscles and decrease the chance of injury.

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