Spike that Ball

As the summer winds down and we get closer to back to school many organized sports start. With so much overhead action popular school sport volleyball can be tough on the shoulders. Be ready to play this fall with a few simple exercises, which can be performed as part of a pre-practice or pre-game warm up.

External Rotation

To perform the exercise you want to attach some resistance tubing to a door handle. Stand sideways to the door and hold the tubing with the far hand. Place a small towel or pillow under the arm. This helps ensure the elbow remains tight into your side during the exercise so you are using the correct muscles. With the elbow bent to 90 degrees and the wrist straight rotate the arm so as to bring the forearm away from the body. Go out only as far as is pain free and not exceeding about 45 degrees. Slowly return to start position making sure to not let the resistance band snap back. Repeat 10 – 15 reps for 1 or 2 sets.

Internal Rotation

To perform the exercise you want to attach some resistance tubing to a door handle. Stand sideways to the door and hold the tubing with the closet arm. Place a small towel or pillow under the arm. This helps ensure the elbow remains tight into your side during the exercise so you are using the correct muscles. Start with the arm rotated out about 45 degrees and the elbow bent to 90 degrees. Keep the wrist straight as you rotate the arm in so as to bring the forearm toward the body. Stop when the forearm is perpendicular to your hip. Slowly return to start position making sure to not let the resistance band snap back. Repeat 10-15 reps for 1 or 2 sets.

Power Cube

Start this exercise by holding resistance tubing in both hands. Hold the hands up at shoulder height and bend the elbows to 90 degrees. Gently pull out on the tubing so there is tension between the hands. Keep your shoulders strong and stable as you slowly raise your arms straight up and backwards, bringing the hands towards your head without bending the elbows further.  Keep the elbows from moving outwards, they should stay in line with the hands.  In a smooth and controlled motion, pull hands back into the starting square position. Try to avoid shrugging the shoulders. Repeat 5-10 times for 1 or 2 sets.