Overhead Athletes Injury Prevention – Dynamic Warm Up
Athletes who perform repetitive movements overhead are at a slightly higher risk of injuries to the shoulders and/or elbows, such as labral tears, rotator cuff injuries, lateral epicondylitis, to name a few. A proper warm up prior to repetitive activities can help avoid injuries. Dynamic warm ups before activity are important to get the muscles, tendons, ligaments, and joints ready to move while reducing the risk for injury. Here are some great examples to put together a dynamic warm up before participating in sports or activities with overhead movements.
Note: Perform each exercise for about 30 seconds at a time
Arm circles
With your arms out to the side, swing your arms in small circles and gradually increase to large circles, forward and backwards.
“Michael Phelps”
Bend forward keeping your back straight and bring your arms across your chest then swing out towards your back.
External rotation
Start by holding an elastic band or sports cord with your arm up at 90 degrees away from your side and elbow bent to 90 degrees. Your forearm should be directed forward in the beginning position as shown. Next, roll your shoulder back so that your forearm is directed upward. Maintain your shoulder blade in a retracted and downward position the entire time.
Internal rotation
Start by holding an elastic band or sports cord with your arm up at 90 degrees away from your side and elbow bent to 90 degrees. Your forearm should be directed upward in the beginning position as shown. Next, roll your shoulder forward so that your forearm become horizontal to the floor. Return to original position and repeat. Maintain your shoulder blade in a retracted and downward position the entire time.
D2 flexion
Start with arm down and across your body, elbow bent, thumb at opposite hip. Bring arm up and out, rotating arm so thumb is pointed towards the ceiling. Return to start. Maintain your shoulder blade in a retracted and downward position the entire time.
Wand rotation
Holding each end of a stick/bat swing your arms over and around your head in clockwise then counterclockwise circles. Maintain your shoulder blade in a retracted and downward position the entire time.
