Saturday, October 20, 2007

Neglected and Over Used!

image from eothopod
One of the most overused muscle and seldom worked out is the rotator cuff. We spend countless time in front of our computers, in our cars, swimming and biking and this causes our shoulders to be internally rotated and protracted for long periods of time. Which leads to weakness!

This is the off season lets get to work on making the core and muscle that are overused and neglected stronger.

Scapular Push-up: This strengthens your scapular muscles, rhomboids, and middle trapezius.
  1. Put your hands directly under your shoulders on a Swiss ball.
  2. With arms slightly bent, pinch your shoulder blades together for 2 seconds, then push them apart and pause. Do 12 to 15 reps
Behind the Neck Band Pull: Lower traps for adequate scapular upward rotation and shoulder health.
  1. Arms shoulder width apart, grasp the resistance band with your at shoulder width apart and palms facing forward.
  2. Pull the bands apart, by pulling the shoulder blades back and down and flexing the elbows.
To learn more goto Triathlete magazine, or subscribe.