tag:blogger.com,1999:blog-47065887324867908252024-03-14T13:26:48.440+11:00Reduce Injury Risk when rock-climbingThis is my study notes as a rock-climber for prevention.
There are different exercises to target the individual rotator cuff muscles amongst 4 muscles which are Supraspinatus, Subscapularis, Infraspinatus and Teres Minor.George Kijirohttp://www.blogger.com/profile/06432319715026433091noreply@blogger.comBlogger8125tag:blogger.com,1999:blog-4706588732486790825.post-66589635348703005512013-12-02T16:20:00.003+11:002013-12-02T18:19:05.161+11:00Climber's Elbow- 2- by Eric HorstPlease read the full article first as I picked up only a few here.<br>
<a href="http://www.nicros.com/training/articles/treating-climbers-elbow/">Eric J Horst instructs</a><br>
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<strong style="background-color: white; border: 0px; font-family: 'Helevtica Neue', Arial, Helvetica, Geneva, sans-serif; font-size: 12px; line-height: 18px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Extensors Stretch</strong><br>
<strong style="background-color: white; border: 0px; font-family: 'Helevtica Neue', Arial, Helvetica, Geneva, sans-serif; font-size: 12px; line-height: 18px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><img alt="injury-forearm-extensor_stretch" src="http://www.nicros.com/wp-content/gallery/training-articles/injury-forearm-extensor_stretch.jpg"></strong><br>
<strong style="background-color: white; border: 0px; font-family: 'Helevtica Neue', Arial, Helvetica, Geneva, sans-serif; font-size: 12px; line-height: 18px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-weight: normal;">Hold this stretch for twenty seconds.</span></strong><br>
<span style="background-color: white; border: 0px; font-family: 'Helevtica Neue', Arial, Helvetica, Geneva, sans-serif; font-size: 12px; line-height: 18px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br></span>
<strong style="background-color: white; border: 0px; font-family: 'Helevtica Neue', Arial, Helvetica, Geneva, sans-serif; font-size: 12px; line-height: 18px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Flexors Stretch</strong></strong><br>
<strong style="background-color: white; border: 0px; font-family: 'Helevtica Neue', Arial, Helvetica, Geneva, sans-serif; font-size: 12px; line-height: 18px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><img alt="injury-forearm-flexor-stretch-1" src="http://www.nicros.com/wp-content/gallery/training-articles/injury-forearm-flexor-stretch-1.jpg"></strong></strong><br>
<strong style="background-color: white; border: 0px; font-family: 'Helevtica Neue', Arial, Helvetica, Geneva, sans-serif; font-size: 12px; line-height: 18px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Left: <span style="font-weight: normal;">for about twenty seconds. Right:</span><span style="font-weight: normal;">Hold for ten seconds.</span></strong></strong><br>
<span style="background-color: white; border: 0px; font-family: 'Helevtica Neue', Arial, Helvetica, Geneva, sans-serif; font-size: 12px; line-height: 18px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-weight: bold; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-weight: normal;">Finish up with a minute of self-massage to the forearm flexor muscles using deep cross-fibre friction</span></span></span><br>
<span style="background-color: white; border: 0px; font-family: 'Helevtica Neue', Arial, Helvetica, Geneva, sans-serif; font-size: 12px; line-height: 18px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-weight: bold; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-weight: normal;"><br></span></span></span>
<strong style="background-color: white; border: 0px; font-family: 'Helevtica Neue', Arial, Helvetica, Geneva, sans-serif; font-size: 12px; line-height: 18px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Pronators</strong></strong></strong><br>
<strong style="background-color: white; border: 0px; font-family: 'Helevtica Neue', Arial, Helvetica, Geneva, sans-serif; font-size: 12px; line-height: 18px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><img alt="injury-pronators" src="http://www.nicros.com/wp-content/gallery/training-articles/injury-pronators.jpg"></strong></strong></strong><br>
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<strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Summary Tips for Treating Elbow Tendinosis</strong><br>
<strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-weight: normal;">Turn your hand inward (pronation) to lift the hammer to the vertical position. Stop here. Now, slowly lower the hammer back to the starting position. Stop at the horizontal position for one second before beginning the next repetition. Continue lifting the hammer in this way for fifteen to twenty repetitions. Choke up on the hammer if this feels overly difficult. Perform two sets with each hand.</span></strong></div>
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1. Cease climbing and sport-specific training.</div>
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2. Apply ice to the injured area and take NSAID medications only if the injury produces visible or palpable swelling (most elbow tendinopathy does not). Cease use of ice and NSAIDs as soon as swelling diminishes—further use will slow healing.</div>
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3. Never use NSAIDs to mask pain in order to continue climbing while injured. Regular use of NSAIDS (and smoking) may actually weaken tendons!</div>
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4. If no swelling is present, begin mild stretching, light massage, and use of a heating pad (ten to fifteen minutes) three times per day. Most important is twice-daily use of the forearm stretches shown above.</div>
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5. If no swelling is present and if pain is minor, engage in rehabilitative exercises on an every-other-day basis. Perform some warm-up activities such as arm circles, finger flexions, massage, or use of a heating pad. Use Reverse Wrist Curls for lateral tendinosis and Forearm Pronators for medial tendinosis.</div>
<strong style="background-color: white; border: 0px; font-family: 'Helevtica Neue', Arial, Helvetica, Geneva, sans-serif; font-size: 12px; line-height: 18px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"></strong></strong></strong><br>
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6. Cautiously return to climbing when your elbow is painfree and no sooner then after two to four weeks of strength training exercise. Begin with easy, foot-oriented climbing for the first few weeks and limit use of the crimp grip. Cease climbing if you experience pain while climbing and immediately return to Step 2.</div>
George Kijirohttp://www.blogger.com/profile/06432319715026433091noreply@blogger.com0tag:blogger.com,1999:blog-4706588732486790825.post-8600432956184738812013-12-02T16:16:00.000+11:002018-02-02T19:02:40.552+11:00Climber's Elbow- 1- by Julian SaundersPlease read the full article first as I picked up only a few here.<br />
<a href="http://drjuliansaunders.com/ask-dr-j-issue-223-dodgy-elbows-revisited/" target="_blank">Climbing doctor Julian Saunders instructs</a><br />
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<span style="background-color: white; color: #31312d; font-family: "segoe ui" , "tahoma" , "geneva" , "verdana"; font-size: 12px; line-height: 16px;">Stretch your BR out a few times a day Be careful not to let your elbow bend during the stretch. Hold for 25 seconds and repeat three times.</span><br />
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<b style="background-color: white; color: #31312d; font-family: 'Segoe UI', Tahoma, Geneva, Verdana; font-size: 12px; line-height: 16px; margin: 0px; padding: 0px;">Medial Epicondylosis</b><br />
<b style="background-color: white; color: #31312d; font-family: 'Segoe UI', Tahoma, Geneva, Verdana; font-size: 12px; line-height: 16px; margin: 0px; padding: 0px;"></b><br />
<b style="background-color: white; color: #31312d; font-family: 'Segoe UI', Tahoma, Geneva, Verdana; font-size: 12px; line-height: 16px; margin: 0px; padding: 0px;"><span style="font-weight: normal;">you are tired at the end of 10 repetitions. Do three sets in the morning and three sets at night. Take two days off per week.</span></b>
<b style="background-color: white; color: #31312d; font-family: 'Segoe UI', Tahoma, Geneva, Verdana; font-size: 12px; line-height: 16px; margin: 0px; padding: 0px;">Also,</b><br />
<b style="background-color: white; color: #31312d; font-family: 'Segoe UI', Tahoma, Geneva, Verdana; font-size: 12px; line-height: 16px; margin: 0px; padding: 0px;"></b><br />
<b style="background-color: white; color: #31312d; font-family: 'Segoe UI', Tahoma, Geneva, Verdana; font-size: 12px; line-height: 16px; margin: 0px; padding: 0px;"><span style="font-weight: normal;">(</span></b><span style="background-color: white; color: #31312d; font-family: "segoe ui" , "tahoma" , "geneva" , "verdana"; font-size: 12px; line-height: 16px;">the culprit is pronator teres</span><b style="background-color: white; color: #31312d; font-family: 'Segoe UI', Tahoma, Geneva, Verdana; font-size: 12px; line-height: 16px; margin: 0px; padding: 0px;"><span style="font-weight: normal;">) With your arm on the desk and weight only on the top end of the dumbbell, lower it from vertical, going no further than horizontal. With the other hand, lift it back into position. Do not use the hand you are exercising.</span></b><br />
<span style="background-color: white; color: #31312d; font-family: "segoe ui" , "tahoma" , "geneva" , "verdana"; font-size: 12px; line-height: 16px; margin: 0px; padding: 0px;"><br /></span>
<b style="background-color: white; color: #31312d; font-family: 'Segoe UI', Tahoma, Geneva, Verdana; font-size: 12px; line-height: 16px; margin: 0px; padding: 0px;"><b style="margin: 0px; padding: 0px;">Lateral epicondylosis</b></b><br />
<b style="background-color: white; color: #31312d; font-family: 'Segoe UI', Tahoma, Geneva, Verdana; font-size: 12px; line-height: 16px; margin: 0px; padding: 0px;"><b style="margin: 0px; padding: 0px;"></b></b>George Kijirohttp://www.blogger.com/profile/06432319715026433091noreply@blogger.com0tag:blogger.com,1999:blog-4706588732486790825.post-7823789247164063372013-07-01T21:15:00.001+10:002013-07-01T21:15:04.398+10:00Rotator Cuff Training & Rehab « NicrosEric's site has been improved and changed their links.<br />
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<a href="http://www.nicros.com/training/articles/rotator-cuff-training-rehab/">Rotator Cuff Training & Rehab « Nicros</a>: <br />
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I think its better to read all the nine articles from Injury which are in left pane of the site.George Kijirohttp://www.blogger.com/profile/06432319715026433091noreply@blogger.com0tag:blogger.com,1999:blog-4706588732486790825.post-63278293214117337352011-05-19T23:22:00.000+10:002011-05-19T23:22:14.074+10:00From David Wickeran ad for training <a href="http://islandyoga.com/rotator_cuff.php">http://islandyoga.com/rotator_cuff.php</a><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/tjA0YNAQI7U?feature=player_embedded' frameborder='0'></iframe></div>George Kijirohttp://www.blogger.com/profile/06432319715026433091noreply@blogger.com1tag:blogger.com,1999:blog-4706588732486790825.post-1175893534699755132011-05-19T19:39:00.011+10:002011-05-19T23:24:49.121+10:00From Eric J. Hörst at NICROS (All of them)<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><img height="78" src="http://www.nicros.com/archive/images/external1.jpg" style="cursor: move;" width="200" /></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: large;">External Rotation. This simple exercise, done with a 2.5 or 4.5kg </span>(5 or 10 lb)<span class="Apple-style-span" style="font-size: large;"> dumbbell, will help strengthen your rotator cuff...and perhaps make you more bullet-proof on shoulder-wrenching climbing moves.</span></div><div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 15px; -webkit-border-vertical-spacing: 15px; color: #666666; font-family: Verdana; font-size: 11px;"><img height="77" src="http://www.nicros.com/archive/images/external2.jpg" style="cursor: move; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" width="200" /></span></div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">While climbing provides a rigorous workout for the pull muscles, it demands much less of the antagonist push muscles of the chest, shoulders, and upper arms. In the long term this could lead to tendinitis or other injuries, as these stabilizing push muscles may fall out of balance with their opposing pull muscles. The two most common problem spots are the elbows and shoulders. Let’s take a quick look at each.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">First, consider how climbing ceaselessly works the finger-flexor muscles of the forearms, yet does little to strengthen the extensor muscles on the outside of your forearms. As a result, climbers tend to develop a significant muscular imbalance and a susceptibility to lateral epicondylitis—a painful tendinitis on the outside portion of the elbow (also known as tennis elbow). As many as one in four climbers will eventually suffer from this affliction, although you can greatly reduce your chances by performing a simple preventive exercise. <span class="Apple-style-span" style="font-size: large;">Reverse wrist curls with a light dumbbell will strengthen the extensor muscles on the back of the forearm. Perform this exercise, along with <span class="Apple-style-span" style="color: yellow;">stretching</span> of the forearm muscles (also do on <span class="Apple-style-span" style="color: yellow;">rest days</span>), <span class="Apple-style-span" style="color: yellow;">before</span> and <span class="Apple-style-span" style="color: yellow;">after</span> every climbing workout; chances are you’ll dodge the elbow tendinitis bullet.</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">The shoulders are another common site of injury, especially among climbers with a preference for overhanging walls and steep, severe boulder problems. Climbs of this nature place great leverage and strain on the shoulder joint, and it’s the push muscles of the chest and shoulder, and the smaller rotator cuff muscles, that help maintain stability. Of course, climbing does a poor job at strengthening these vital muscles. The upshot, for some unfortunate climbers, is that shoulder instability can lead to tendinitis, subluxation (partial or complete dislocation), and rotor cuff injury. Again, the use of a few basic push-muscle exercises will help maintain balance and, hopefully, keep you injury-free. <span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: yellow;">Push-ups</span>, <span class="Apple-style-span" style="color: yellow;">dips</span>, and <span class="Apple-style-span" style="color: yellow;">dumbbell shoulder presses</span> are three exercises I advocate for this purpose. <span class="Apple-style-span" style="color: yellow;">Two</span> or <span class="Apple-style-span" style="color: yellow;">three sets</span> each, <span class="Apple-style-span" style="color: yellow;">twice</span> per week, is usually enough to keep the push muscles in condition to do their job. </span>(Should you possess an existing shoulder injury, however, please consult a physical therapist for more appropriate rehabilitation exercises.) <span class="Apple-style-span" style="font-size: large;">Most important: train the smaller rotator cuff muscles with a light dumbbell or exercise band, by doing <span class="Apple-style-span" style="color: yellow;">one</span> or <span class="Apple-style-span" style="color: yellow;">two sets</span> of <span class="Apple-style-span" style="color: yellow;">20 to 25</span> repetitions.</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">(from <a href="http://www.nicros.com/archive/supplemental_training.cfm">http://www.nicros.com/archive/supplemental_training.cfm</a>)</div>George Kijirohttp://www.blogger.com/profile/06432319715026433091noreply@blogger.com0tag:blogger.com,1999:blog-4706588732486790825.post-42002345999862080922011-05-19T19:39:00.008+10:002011-05-19T23:00:05.788+10:00From Wikipedia (All of them)<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Beginning</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><img height="150" src="http://upload.wikimedia.org/wikipedia/commons/b/b5/Side-lying_abduction_begin.jpg" style="cursor: move;" width="200" /></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">End</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><img alt="File:Side-lying abduction end.jpg" height="150" src="http://upload.wikimedia.org/wikipedia/commons/9/9f/Side-lying_abduction_end.jpg" style="cursor: move;" width="200" /></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
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</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: large;">The most effective is the side-lying external rotation, which activates the supraspinatus, subscapularis, infraspinatus and teres minor.</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: large;">Lie on a bench sideways, with the arm next to the side and flexed about 90 degrees at the elbow. Rotate the upper arm, raising the dumbbell towards the ceiling to a 45 degree angle. Keep the elbow flexed, and the upper arm close to the body. Pace at <span class="Apple-style-span" style="color: yellow;">two</span> seconds up and <span class="Apple-style-span" style="color: yellow;">four</span> seconds down.</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">This is an excellent all-around shoulder exercise.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">(from <a href="http://en.wikipedia.org/wiki/Rotator_cuff#Muscles_composing_rotator_cuff">http://en.wikipedia.org/wiki/Rotator_cuff#Muscles_composing_rotator_cuff</a>, Read its discussion also.)</div>George Kijirohttp://www.blogger.com/profile/06432319715026433091noreply@blogger.com0tag:blogger.com,1999:blog-4706588732486790825.post-57366491345238750612011-05-19T19:38:00.003+10:002011-05-19T22:33:22.767+10:00Infraspinatus and Teres minor (2 out of 4)<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; font-family: sans-serif; font-size: 13px; line-height: 19px;">Beginning</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; font-family: sans-serif; font-size: 13px; line-height: 19px;"><img alt="File:Propped external rotator begin.jpg" height="150" src="http://upload.wikimedia.org/wikipedia/commons/4/42/Propped_external_rotator_begin.jpg" style="cursor: move;" width="200" /></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; font-family: sans-serif; font-size: 13px; line-height: 19px;">End</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; font-family: sans-serif; font-size: 13px; line-height: 19px;"><img alt="Propped external rotator end1.jpg" height="150" src="http://upload.wikimedia.org/wikipedia/commons/thumb/d/d6/Propped_external_rotator_end1.jpg/150px-Propped_external_rotator_end1.jpg" style="cursor: move;" width="200" /></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: sans-serif;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; font-size: 15px; line-height: 19px;"></span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: sans-serif;">This propped external rotator targets the infraspinatus and teres minor.</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: sans-serif;">Sit perpendicular to the barbell with arm flexed at 90 degrees at the elbow, and the forearm resting parallel on the barbell. Raise the dumbbell up until the forearm points up. Slowly lower the dumbbell and repeat, exercising both arms.</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: sans-serif;">The posterior deltoid also aids in external rotation. Like the posterior deltoid, both the infraspinatus and teres minor also contribute to transverse extension of the shoulder, such as during a bent over row to the chest. They can be trained in this way besides isolating the external rotation action.</span></div>George Kijirohttp://www.blogger.com/profile/06432319715026433091noreply@blogger.com0tag:blogger.com,1999:blog-4706588732486790825.post-81459873064861979172011-05-19T19:18:00.001+10:002011-05-19T22:32:09.587+10:00Lateral Raise (Supraspinatus muscle)<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Beginning</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><img alt="LRIR begin.jpg" height="150" src="http://upload.wikimedia.org/wikipedia/commons/thumb/0/0b/LRIR_begin.jpg/150px-LRIR_begin.jpg" style="cursor: move;" width="200" /></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">End</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><img alt="LRIR end.jpg" height="150" src="http://upload.wikimedia.org/wikipedia/commons/thumb/3/3b/LRIR_end.jpg/150px-LRIR_end.jpg" style="cursor: move;" width="200" /></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; font-family: sans-serif; font-size: 13px; line-height: 19px;">The lateral raise with internal rotation (LRIR) primarily targets the supraspinatus.</span></div><div style="line-height: 1.5em; margin-bottom: 0.5em; margin-left: 0px; margin-right: 0px; margin-top: 0.4em;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Grasping a dumbbell in each hand, internally rotate the arms so that the thumbs point towards the floor when extended (as if emptying a drink into a bin). Raise the arms sideways, keeping the thumbs pointing downwards, until the dumbbells are just below the shoulders.</div></div><div style="line-height: 1.5em; margin-bottom: 0.5em; margin-left: 0px; margin-right: 0px; margin-top: 0.4em;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">This exercise is sometimes called a lateral raise.</div></div>George Kijirohttp://www.blogger.com/profile/06432319715026433091noreply@blogger.com0