Strength training with elastic bands

People who don’t like sports can find thousands of reasons not to exercise, but people who love sports feel there is no reason not to exercise. This is the difference between people. There is actually a big difference between people who exercise and those who don’t. The most important difference is in physical and mental quality. In fact, exercise does not take much time. You can do it in a few minutes when you have free time after work or study. Buy a muscle training elastic band and practice at home when you have nothing to do. Here are some ways to use elastic bands to train shoulder joint muscle strength.

1. External rotation Most patients who have undergone rotator cuff suture (supraspinatus muscle) surgery can perform isometric contraction exercises for external rotation in the early stages after surgery.

What is isometric contraction? It is a training method in which the muscles contract but the joints do not move. The shoulder joint applies external rotation force to balance the tension of the elastic band, and maintaining this movement is called isometric contraction. Isometric contraction is a relatively safe method of muscle strength training. It can be performed early (usually 3 days). As time goes by, after the tendon has healed well, more difficult isometric contractions can be performed.

That is, the muscles contract and the joints move. Based on the first picture, you can do a certain range of resistance exercises. In the later stages of recovery, the difficulty can be increased. Perform external rotation based on abduction.

2. Internal rotation Except for patients with subscapularis tendon suture, most patients can practice isometric or isotonic contraction of internal rotation.

3. Most patients are prohibited from flexing forward within 6-8 weeks after surgery (depending on the extent of the rotator cuff tear). After 6-8 weeks, isometric contraction should be performed in the early stage, and isotonic contraction should be performed in the middle and late stages.

4. Abduction requirements are the same as forward flexion

Note:

1. Be sure to communicate with the surgeon before practicing and make sure you know which part of the rotator cuff tendon you are sutured. Thus determining taboo actions.

2. Before the simple supraspinatus suture heals (usually 6-8 weeks), shoulder flexion and abduction are prohibited, but external rotation and internal rotation are allowed.

3. Isometric contractions are usually maintained for 1 minute each time, and isotonic contractions are usually performed in sets of 12.

4. The intensity of training should be within the painless or slightly painful range. The amount of training (number of sets) should be appropriate so as not to cause excessive discomfort the next day.

5. Elastic bands should be purchased from formal places, as inferior materials can easily cause danger.

Every sport has its own precautions. You must keep them in mind before exercising, otherwise you will have some uncomfortable reactions after the exercise. There are many ways to use elastic bands for muscle strength training, and which one to use depends on personal preference. Strength training with elastic bands is good for all parts of the body, you deserve it.