Table of Contents:
10 Essential Stretches for Athletes
Video taken from the channel: 12 Minute Athlete
Shoulder Stability Exercises For The Overhead Athlete
Video taken from the channel: Training & Testing
10 Best Rotator Cuff Exercises: Beginner to Advanced Strengthening.
Video taken from the channel: Bob & Brad
10 Best Mobility | Flexibility Drills (PRE-WORKOUT)
Video taken from the channel: ATHLEAN-X™
The essential exercises to help improve shoulder stability and performance for overhead athletes such as pitchers, weightlifters, and more! Proud Physical Therapy and.The advanced throwers ten exercise program: a new exercise series for enhanced dynamic shoulder control in the overhead throwing athlete Phys Sportsmed. 2011 Nov;39(4):90-7.
Credit for these exercises.These types of exercises engage the posterior lower extremity chain and again link the upper extremity with the lower extremity (Figure 13). Side-lying ER, prone row, and prone horizontal abduction manual resistance of the shoulder joint complex are utilized to promote increased muscular activity, neuromuscular control, and endurance, which are essential in the force production for overhead.The 4 rehabilitative phases for the overhead throwing athlete are presented in Table 1. This approach should be paired with the therapist’s knowledge of the sequential and progressive implementation of principles related to the restoration of strength, dynamic stability, and neuromuscular control in the overhead throwing athlete.
Here are 10 exercises for developing explosive strength and power for the sprint/jump athlete. Learn more about how you can improve your power. 10 Exercises For Explosive Athletes! Matt Brughelli Even more importantly a strong grip protects the elbow in overhead throwing movements.
This exercise.This is a great shoulder exercise for the overhead athlete. It requires the patient to use the scapular retractors to set the scapula while resisting a rotary force at.If you are like us, watching professional athletes compete in their field is truly inspiring, and as the 2017 Australian Open is well under way, we have decided to hit the court and train like a Tennis Pro! So, whether you are a seasoned tennis player, or never played a game in your life, these ten exercises.
When prescribing overhead strength training exercises to the athletes training program, certain guidelines/criteria are essential to ensure not only success in the exercise performance and athletic.Strong and properly functioning core, hips and legs are essential to overhead athletes. Exercises for these athletes should focus on linking the shoulder and lower extremity to facilitate the transfer of energy and power from the lower extremity to the upper extremity. 3.In many adolescent and pre-adolescent athletes.
These types of exercises engage the posterior lower extremity chain and again link the upper extremity with the lower extremity (Figure 13). Side-lying ER, prone row, and prone horizontal abduction manual resistance of the shoulder joint complex are utilized to promote increased muscular activity, neuromuscular control, and endurance, which are essential in the force production for overhead.OVERHEAD ATHLETES Repetitive overhead activities, such as throwing, tennis, or volleyball, place the athlete at considerable risk for overuse injuries.
The glenohumeral joint is inherently unstabl.Unlike a typical person training for a road race or weekend pick-up game, athletes require a template which consists of three different seasons: Pre-, Post-, and In-Season training. A coach must vary exercises.* Grasp your elbow overhead with your other hand. 10 Exercises All Men Should AVOID!
Pre Workout Flexibility Stretches for Runners & Athletes Leg Exercise Routine These top ten exercises receive top status because they help you reach multiple goals at once: strength, muscle, and a better, leaner body. #1: Hex Bar Deadlift The deadlift motion, in which you pick a heavy weight up off the floor, is arguably the most important exercise.This exercise requires more coordination and power than the stability ball push-up.
Although it includes a greater range of motion, it does not train the arm in the extreme overhead position, which is necessary when training the overhead athlete.
List of related literature:
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from The Essential Guide to Fitness | |
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from Swimming Anatomy | |
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from Technique Skills in Chiropractic E-book | |
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from Cardiorespiratory Physiotherapy: Adults and Paediatrics E-Book: formerly Physiotherapy for Respiratory and Cardiac Problems | |
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from Kettlebells For Dummies | |
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from Beyond Training: Mastering Endurance, Health & Life | |
| |
from Spinal Cord Injuries E-Book: Management and Rehabilitation | |
| |
from Complete Conditioning for Tennis | |
| |
from The Athlete’s Guide to Diabetes | |
| |
from High-performance Sports Conditioning |
109 comments
Is recomanded to do this after workout?or only pre workout?
I’ve been asking about the throwing motion for 25 years. I hurt my shoulder serving volleyball and throwing softball in grade school and have never been able to play softball since.
I recall a P.E. class that I suspect was the last straw. The teacher had us throwing a softball further and further away. I had no weight training so just regular shoulder stability. That was the first time I recall the pain.
Making a single softball base throw causes pain and numbness (which goes away after a while.) I don’t have shoulder pain except with that motion. It happens even 25 years later if I try again. Time to see if I can strengthen the muscles to allow me to play again!
I was wondering if someone has had both arms operated on (torn rotator cuff repair) and one of the bicep muscle cut on both arms would these be exercises be good to regain strength in both arms? By the way Its been two years since these operations and the person never had physical therapy after those surgeries. Thanks for your great videos!
A small partial thickness tear, and I’m miserable. Orthopedic surgeon won’t operate on this tiny thing. I want to be back to normal, but a year into this thing, I’m still miserable. Help!
Jeff says it’s safe when it’s called “ankle breakers,” like uncoordinated people everywhere aren’t going to snap their ankles like twigs
Inchworm ( 0:34 ) 10 reps
90/90 Stretch ( 1:08 ) 5 sec, 5 reps
Rolling Cruzifix ( 2:00 ) 5 reps
Table Twist ( 2:42 ) 5 reps
3 way Lunge and Reach( 3:30 ) 5 reps
Hamstring Pulses ( 4:23 ) 5 reps
Hamstring Reach ( 5:21 ) 5 reps
Can Opener ( 5:53 ) 10 reps
Dead Shoulder circles ( 6:50 ) 10 reps
Ankle breakers ( 7:25 ) 10 reps
I have found yoga head stands against the wall have been life changing:-)
Does anyone know how often we’re supposed to do these exercises
Great vid tho
Subbed!
I hurt my ankle trying the last one. I put too much pressure and it popped two times and hurt, but i was still able to workout
God bless guys. Now you dudes are emphasizing on pain. But if I feel pain on all movement I have to do it. Else is going to get worse if I sit doing nothing. Pain is weakness leaving the body. Right. Well good pain.
In the 90/90 position at stretch, I just can’t twist my torso as my “inners” hurt while I do so… anybody else feels the same? and I’m not overweight…
Doesn’t this conflicts with his other video “Stretching is KILLING Your Gains (BIG MISTAKE!)”?
Thank you so much for posting this video docs! I’m gonna start this today. I’ve been struggling with a external rotators issue on left shoulder for a couple of years from crossfit injury. Would you do these movements in the non injury side to balance or not?
Second impingement for me, 2 months PT, and now doing Bob and Brad YouTube therapy. Wish me luck.
My shoulder is only sore when drawing my bow back, will these exercises help for it as well?
#10 helped find out why my side lower leg muscles are really tight.
At 4:43 after two motions. I hear a grinding sound. Is that his knee? Is that really a good idea to be doing that.
He’s the expert here, but sometimes we get at least 1 thing wrong.
Can you teach PE class at my school for a day so we can learn how to stop sabotaging ourselves?
Ill be honest those stretches should be done every single day regardless. Great insight and thanks.
Hi Jeff! Can you do a stretching routine for sports that have explosive movements/sprinting, For example: Soccer
This actually helps do these and do leg exercise while in the gym because all shoulder exercises or even upper body exercises hurt my shoulders so taking extra precaution. Cracks everytime I do pushups shoulder press and doing benching as well even pull ups. So once it’s fixed definitely gonna add these exercises to my workouts especially after chest day.
Thanks you guys, former boxer here and 50 years old. I struggle with some arthritis in the shoulders, knees and hands. Lately, the shoulder impingement been bothering me. Not a lot of pain but just enough to remind me with day-to-day activities. These exercises are a good start to my recovery. Thank you.
When he said you have to get into an anterior pelvic tilt to stretch your hamstrings I knew I didn’t have to do anything
At the end of the video near the 8:55 mark Jeff says he cannot stand people who devote 20 to 30 minutes warming up, as it is unnecessary. But this routine takes approx 20 minutes.
Fantastic videos! I have an impingement, not a tear. For the throwing exercises (and I suppose all of them), what does a small click indicates when I am doing them? That I am progressing too fast? Is that an indication that I have bone spurs? I am a tennis player, 55, and got some degenerative neck damage probably due to bad posture typing on the computer. Are there more exercises for throwing motions? Could you please do a series on that? Thank you.
I love your routines, but I wish you’d offer some “cheat-sheets” (pdfs) for those of us with weak memories to download.
After snapping my ankle the first time im still willing to try it again.
So can this be done on rest days as active recovery? And in such case it should be static and not dynamic i.e. hold stretch for longer?
When is too soon after an injury to start doing these exercises?
Notes:
You wanna start with something that gets the posterior chain loose
1. Desmonstration 1:00. After 10 repititions, see demonstration at 1:15, do this for 5 seconds and then do another repition. Do this for each side
2. Demonstration at 2:00. Do 10 repititions on each side.
3. Demonstration at 2:50. Do 10 repitions on each side.
4. Demonstration at 3:30. Do 5 repitions on each leg
5. Demonstration at 4:30. Do 5 repitions on each leg
6. Demonstration at 5:30. Do 5 repitions on each leg
7. Demonstration at 6:00. Do 10 repitions on each side.
8. Demonstration at 7:00. Do 10 big circles on each hand
9. Demonstration at 7:30. Do 5 repitions on each leg
I have really, really bad knee’s and the last one just started making them hurt. Any other exercises for the last one?
Love this routine…already making a difference in my workouts after 3 weeks.
What would you suggest for quads? I have terrible knee pain from many years of basketball.
old guys searches the channel, finds great info. #facepalm
Changed my life with this video just like every video athlean x produces
I will use all this stuff! I am at the point now where I HAVE to do warmups and flexibility work. If I don’t, I hurt all over.
Ribs flaring up during Turkish get up…..textbook sign of weak serratus anterior muscles
You guys are a blessing for the sore body parts 😉 Hello from India!
bruh, jeff’s stretching routine is my whole year’s workout plan
Wow, thanks for this! Irritated my left RC about 8 weeks ago unhooking my bra of all things! Its getting better, but I still can’t get my arm behind my back. Pulling my pants up on that side is almost impossible. I’ve been doing light stretches and have been working with a 2 lb. weight. These exercises are going to help a lot! So glad I found you guys!
Sir how can i know i have problem in my rotator cuff?
As i was injured in my right shoulder (front part is in pain) while doing inclined bench press 100 kg.Please help
A week after my shoulder replacement these guys are my life now!
You both guys are awesome, seriously you are expert in your field. I always learn lots of healthy stuff from you. Now, myself is an exercise therapist. Keep sharing your immense knowledge.
Delightfully educational, fellas! I just KNEW you’d have at least one video that offers the help I need. My left shoulder sends many, many thanks!
…& in reality, you’re the two most WONDERFUL…physical therapists…on the internet!
This is an awesome warmup routine! Thank you I will be using it with my group. I love your videos, they are always very educational.
Love your videos, I also like the quotes at the beginning!
Did someone tried to incorporate into there workout for warming up??
Thank you so much for providing information that is beneficial and educational on taking better care of our bodies. I’m a personal trainer and I share your useful advice to all of my clients. I also enjoy your personal interactions. Learning made fun for all!!
Please, keep it up.
Admiring eyes,
Elle
First of all thanks for the video and the investment in it.
Second, I very much miss the neat listing of your short program here for dynamic heating.
It is not stated in each exercise how much to do or for how long to do. It is true that in some exercises it is said how many repetitions to do and even for how long to wait (only in one exercise to the best of my recollection). In short, if it is possible to organize a listing here it would be great.
Excellent and smart channel thank you
So Jeff, even though it’s a total body warm-up, you still recommend that people do it even before training only certain body parts? Also, I heard one fitness group on YouTube say that one of the biggest warm-up mistakes being made is that people aren’t stimulating their nervous system. I’m guessing this mobility flow would do that, too? (e.g., would it stimulate the nervous system well enough before doing your “perfect home workout” that you released a few weeks ago?)
That was damn good! Stretched areas I’ve never stretched before!
Should any changes be made if you have Anterior Pelvic Tilt?
i have a a torn rotator cuff that can’t be repaired it’s been repaired once and I re tore it I still ride my bike I was a triathlete, can I try to start swimming free style?
Hey Athlean-X could you by any chance make this a follow along video like some of your other exercises se that people can copy the moves. I just started trying to work out again after a few years. So I need all the visual support I can get from your channel.
It might just be because I have all the grace and balance of a drunken trex but I have trouble making the stretches flow into eachother.
your videos are really helpful sir. can you give some information on torn wrist ligament (TFCC) strengthening?? please
it will be really grateful of you.
Man you were right about your knees…. they sound like a door hinge needing oil.. I can hear it at 5.02” when doing the ham pulses! At least I’m not alone!
One year post tendon reattachment surgery! You guys helped me through the year of rehab.
I tried the ankle stretch and ended up in critical condition in the hospital.
Do you know how much it feels getting exercise with the whole situation going on but I’m still able to work from home and earn profit?
You guys are really awesome duo.. Good for us from other side of the world
My body couldn’t even make it through the pre-workout, fucking yikes…
thank you for helping me once again. I am thankful that you are helping to show how to safely strengthen my shoulder without causing more damage to it.
I never understood dislikes on vids like these it’s literally nothing but helpful information
Hello doctors..Why does it get irritated while sleeping on the affected side?
Loved the so called (PRE-workout) so far but I seemed to have quite a lot of trouble with the “ankle breaker” exercise. Would love to have my ankles have that mobility and range of motion however both of my ankles have had quite a lot of past traumas and am just curious would that affect my ability on doing the ankle breaker exercises and if there are alternative exercises. Cheers!
I must’ve let myself go at one point or another these ‘drills’ are wearin’ me out!
y’all making memes on Jeff’s introduction but its perfect advertisement. Nobody thinks: Jeff cavaliere? No, we’re all thinking: Jeff Cavaliere, AthleanX.com. We know his company, thats so valuable for him. Your jokes are his bread fam, keep laughing. Jeff is the best out here, I watch his video’s every fucking day, every day he amazes me with his knowledge and the fact he is able to give me advice and help my general health without seeking consults or paying someone. He’s the GOAT of this game.
Thanks! I’m going to start doing these. I was just getting better then reijured my shoulder.
That dead shoulder hang dangle thang felt so goooood, thanks
I am totally grateful for this video and have been doing my shoulder exercises. I hope this is still good for me…as my doctor says my rotator cuff is not repairable. He was able to move my bicep tendons but not repair the cuff…
it can heal only itself by nutiritionand only wet cupping cures it because oxygen and food goes there to cure it when you take the dirty blood and fresh blood goes there
I got two shoulder surgeries left right and he couldn’t get to AC joint is very painful still after this year and how can I do some exercise to help thank you for your awesome info thank you
I’ve said it before, and I’ll say it again, you two crap me the heck up!
I can’t bend my ankle like that 10th stretch. Can someone help me?
What are some dynamic stretches I can do before a home workout?
I have some problem when doing the ‘ankle breaker’ it’s like I even can’t bend my ankle like that and step forward. So is my ankle too tight for doing this exercise?
Obviously almost nobody is going to remember all of these so just do this pre workout https://m.youtube.com/watch?v=RKi_v0-kWr8 at 19:24
#SOPROFESSIONAL #Effective #AwesomeWarmThese movements are sooooo useful that I start my workouts every time with them!
So for me, I don’t have great balance, and the three way lunges and hamstring pulses are a lot easier for me personally if I hit my ankles before those moves, they become much easier. But of course I stretch them again at the end like Jeff instructs, but if you’re out there having trouble balancing with some of these moves, I found this helpful.
My arms get weaker and my one leg alittle tires mostly the arms hands GBS and arthritis and on gabpentin I might be side effects you work every day please make a video on amputated leg exerixe stump and legs and arms
Tried it. Not bad. The ankle breaker stretch doesn’t feel particularly helpful. I do like the baseball pitch stretch. Use it all the time.
Hi can you help upload amputated leg without a prostidic leg might get one buy need to learn to get that one leg that I have stronger please help me get my only left stronger I don’t have two legs hit run car accident might be getting artificial leg in a year or so please help me Donna Bettencourt from Lowell Massachusetts
Dear Sirs
Is it possible for a partial tear to heal /rejoin just by strengthening and these specific rotator cuff exercises? Or comlplete healing is not possible without surgery?
Some guy in this commentsection mentioned jeff is the fitness jesus. I think the big difference he is missing is, that you can’t see anything jesus did for you. Gains you can see. Hopefully plenty of’em. (No offense bearded one)
This was very helpful. I feel loose and good. My only complaint is you had to pause the videos to do the recommended stretches, but they definitely work! Thanks.
Nice video gentlemen! I agree that empty can is bad, but I’ve heard that full can is extremely important as it’s the only one which really targets the supraspinatus, which is usually the one which gets impinged. Your thoughts?
DAMN! If this is only a stretch, how come I’m dead tired after doing it, once?!
Decent video with practical and effective information. Start light, use good form and advance further when you’re pain free. Invest in some bands or rubber tubes, they’re inexpensive. Most sports stores have them or order off of Ebay.
“What are you trying to tell me? That I can spend 30 minutes warming up to reduce injury?”
“No Neo. I’m trying to tell you that when you’re ready, you won’t have to.”
0:36 10
1:14 5
2:10 5
2:54 5
3:39 5
4:53 5
5:30 5
5:58 10
6:56 10
8:05 10
The move #5 where you do the 3 day lunge & reach goes against the video “Stop Stretching Your Hip Flexors! (HERE’S WHY)”. I’m confused now. Am I missing something?
Speaking as someone with joint hypermobility and fibromyalgia you can imagine the kind of injuries I get and how much it impacts my life.. your videos are giving me so much knowledge about how to make my life a little bit easier…:) thank you!
Breath in pfffffffffffffffffffffffffftttttt….
Breath outtt…….. AthleanX.com...
Highly disappointed in Jeff and athleanx.com programs without taking any details and the type of exercises are given for the day any beginner will either fail or damage something for sure, no instruction given what we are getting into no idea will there be video’s or PDF or app
I bought for 70+ $ turns of not a single exercise possible on day 1
I was involved with a victim of a hit run crash this passed July 3,2018 and amputated opration 3 times mybe 4 don’t remember third one but blood clot opration amputated my leg two operation three times open me up check the leg blood clot factured pelvic but I’m kinda feeling frustrated and upset because I get so tired walking I walk 5 min I get tired I was also dignose with arthritis and GBS can you help me Bob please I beg you help me get stronger I can’t find the coward that hit ke police are still investigating that issue thanks Donna Bettencourt8271Gmaildot com.
This is the best video on rotator cuff exercises that I have seen.
HI Jeff! thanks for sharing your knowledge. Do you also recommend doing warmup sets before each prescribed set of an excercise (lightweight bench press, lightweigh shoulder press, bicep curl, etc) even after doing a mobility pre workout routine like this one? or is it either or (so you could Skip mobility pre workout routine but make a light set before each excercise)????
I did the internal rotation and i feel grinding in my left shoulder but not in my right shoulder. There is no pain but grinding
Well shit, looks like I just found my new warm-up daily mobility routine.
Thanks for the proper information to help rebuild my shoulder
is is better to let the body heal before exercising or stretching?
What do you think of shoulders back and down being bad for the shoulder and causes impingement? Some exercises like rows and rotator cuff abduction exercises are said to be bad for the shoulders and aid in impingement.
These are stretches? These are excercises! LOL! STAT! Man down! 1000 cc vodka STAT!
how do you know or what if the nerve is still pinched because i get some sharp pain on some of these? thank you
Is it bad that when I do these exercises, my shoulders pop/crack
old guy says…I’m supposed to work out after this?? #thismygoal
Week 3 of quarantine. My PT office is closed so I’m on my own. (3 months post surgery) You guys are great.
Because of this informative guide, I had been able to increase my vertical jump and I could almost dunk. As a basketball junkie, I`m always searching for a way to improve. This vertical jump method “Jumοnοz Azb” (G0OGLE it) comes with a useful explanation of the biomechanics behind your vertical jump and a useful workout program concerning how to jump higher..
That ankle breaker is aptly named. my left ankle was about to snap it felt like.
theres some great stuff in there -I especially like the overhead kettlebell work thanks!