Here’s a handout bible for all your health injuries that can be followed to prevent injury, strengthening as well as rehabilitation
Here’s a handout bible for all your health injuries that can be followed to prevent injury, strengthening as well as rehabilitation
Fitness and sports go hand in hand and even the toughest and fittest of people can get injuries. So before beginning any rehabilitation or strengthening exercise programme, it is important to get an accurate diagnosis. One can also work on one’s injuries if you know the right exercises. With the help of a sports and fitness expert, we outline strengthening and rehabilitation exercises for various parts of the body.
External rotation with 90 degree arm abduction
Rotator Cuff injuries are more common in bowlers, throwers, contact sports players and even in sprinters. They are more prone to rotator cuff injuries. Making prehab or rehab to the rotator cuff is very important for sportsmen or normal fitness buffs. Take a light resistance band and tie one end of the band to any object lower than the knee level.
Stand in front of the tied band holding the other end of the resistance band shoulder width apart and arm abducted to 90 degrees (raised to the side and keep your arm parallel to the floor). The elbows should bend to 90 degrees, where the fist is facing the floor.
Place your elbow on an elevated bench or chair and use it as a fixed point. Keeping the elbow as a fixed point, rotate the shoulder upwards, so that your fist points to the ceiling. Slowly return to the starting position. Repeat the same 10 times of three sets for each hand.
Swiss Ball roll out Having a strong midsection is very essential for correct posture and alignment of our body. Even if you have a very strong upper and lower body, weak core muscles can lead to injury or decreased performance. Swiss Ball roll out is one of the most effective exercises for the core. Once lower back injury primary rehabilitation is done this exercise will help you to make your core very strong. This exercise will be more beneficial to advance level athletes. To make it more challenging you can use the small swiss ball. Sit on your knees and place your wrist and forearm on the swiss ball. Keep your core muscle contracted and slowly roll the ball forward, straightening your arms till the elbow and extending yourself as far as you can, without allowing your body to collapse. Use your lower abdomen muscle to pull the ball back to your knees. Repeat the same for 10-12 repetitions of three sets.
Supine Bridge with a ball squeeze These are bridging exercises that are simple for the glutes and hamstrings. Keeping the ball or a folded towel in between the knees works well for strengthening the groin and inner thigh muscles. This combination of exercise is a good foundation to the advance exercises after the injury. Lie down flat with bent knees on your back and keep your feet flat on the ground about hip width apart. Place a small ball or folded towel in between your knees. Pull your navel in and contract your glute muscle and slowly lift till the knees and hips are in a line. While lifting your hip, make sure that you are squeezing the ball or folded towel. Make sure your weight is on the shoulder and not on the neck. Hold it 4-5 seconds and come back to the starting position and relax your glutes and knees. Repeat the same for 10 repetitions of three sets.
Swiss Ball single leg squats Swiss Ball squats are an important exercise after a knee injury or knee surgery. Single leg swiss ball squats are isolate exercises for each leg. You can attempt these exercises only after the full range of motion is achieved. Hold the dumbbells in each hand to make it more challenging for the next level. Stand straight, leaning on the wall with your feet shoulder width apart. Your toes should be pointing forward. Hold the ball between the wall and your lower back. Bring one foot in front of you by slightly lifting it off the floor or pointing your toes to the floor. Slowly bend your knee and squat down with one foot till your thigh is parallel to the floor. Make sure your knees do not move forward beyond your toes. Exhale and slowly push yourself back and come back to the starting position. Do 10-12 repetitions of three sets.
—The writer is master trainer, Zen Sports and Fitness.
