STAYING ON THE COURT
FLOOR EXERCISE: U.S. Women’s National Volleyball Team libero Nicole Davis demonstrates the arm across shoulder stretch.
The complete guide to shoulder maintenance — part II
By Aaron Brock Photos: Don Liebig • Player: Nicole Davis
Volleyball athletes typically have certain areas in the shoulder region that are tight: chest, back of the shoulder (posterior) and mid/upper back. This tightness can cause the shoulder to be positioned incorrectly and lead to altered bio- mechanics when they swing. Over time, this can result in signifi cant damage to the shoulder joint and negatively impact performance. To help prevent this problem, you should make the fol- lowing stretches a part of your training routine. • Straight-arm chest stretch (1) – Stand in the doorway and rotate your body position to feel a stretch in the chest and front of the shoulder. This can also be performed while lying on the ground.
• Bent-arm chest stretch (2) – Same as above exercise, only with a bent elbow. • Foam-roll partner chest stretch (3) – Lie on the foam roll and place your hands behind your head and have a partner push your elbows down to stretch your chest. • Arm across stretch (4): Lie on the ground and place your arm under your body and feel a stretch in the back of the shoulder. This stretch can also be done standing as you pull your arm
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across your body or hold onto a stable object and pull across.
• Sleeper stretch (5): Lie on your side and place your arm straight out from your body. Bend your elbow and slowly rotate your arm toward the ground.
• Stand and reach lat stretch (6): Reach high, step forward and feel a stretch near the armpit. • Foam roll lat stretch (7): Extend your arms onto the foam roll and sink your chest to the ground.
• Mid back stretch – Two-handed reach (8A,
8B): Lock your hands together and reach to the front while allowing your mid back to stretch • Upper back/neck stretch (9A, 9B): Depress your right shoulder downward while bringing your left ear to your left shoulder. I recommend performing these stretches after practice and/or matches. Hold each stretch for at least 30 seconds and possibly even 1 minute on the sleeper stretch. Sometimes mak- ing small adjustments to your body position intensifi es the stretch. Don’t just go through the motions. You should feel a good stretch or you’re wasting your time!
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