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Fitness Fact
The Glenohumeral joint, the technical name for the shoulder joint, consists of the humerus (bone of the upper arm) and the scapula (shoulder blade). Wikipedia
states that the glenohumeral joint is often likened to a golf ball sitting on a golf tee.
Internal Rotator Cuff:
As mentioned before, the rotator cuff is not a single muscle, but
a name given to a series of muscles that support the shoulder
joint. This exercise strengthens the anterior muscles that support
the shoulder through internal rotation.
Start by lying flat on your side. Next, while holding a dumbbell,
tuck your elbow into your stomach so that it is pressed up tight
against your body. Position the forearm so that there is a 90°
at the elbow joint. Proceed to lift the weight across your body
while maintaining your position lying directly on your side.
This exercise should be performed in groups of 15 repetitions.
Remember, it is always a good idea to perform the first set of
repetitions with a reduced weight to warm up the muscles,
thereby decreasing the risk of injury.
External Rotator Cuff:
This exercise is used to strengthen the posterior muscles that
support the shoulder joint through external rotation. Position
yourself in the same way as you did for the internal rotator cuff
exercise. However, hold the dumbbell with the top arm.
While keeping your elbow touching the side of your body, and
maintaining a 90° in the elbow, lift the weight up and away
from the body. This exercise should be performed in sets of 15
repetitions, and the weight is usually about half of that used for
the internal rotator cuff exercise.
The internal and external rotator cuff exercises used in tandem
will help to prevent shoulder injuries, and insure that the shoulder
joint stays strong despite the repetitive stress associated with
the golf swing.
Lateral Shoulder Raise:
Stand tall, feet shoulder width apart, and arms hanging along the side of the body with a dumbbell in each hand. Continue by raising your arms to horizontal while maintaining
a slight bend in the elbows. Then return to the starting position. This exercise works the deltoids, whose function is to support the lifting of relatively heavy weights, and carry
the arm through its full range of motion.
This exercise should not be performed with heavy weights due to the pressure that it applies to the shoulder joint. Instead, perform this exercise with weights that permit you
to accomplish between 10 and 25 repetitions. If you wish to increase the intensity of the contraction, rather than increasing the weights, simply maintain an isometric contraction
for a few seconds between each repetition, keeping the arm horizontal.
FALL 2008 FGM 67
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