If you’ve been doing the “Clock Reaches” exercise and it has been getting super easy without resistance then this progression will help further strengthening the rotator cuff and the shoulder after an injury.
With a light resistance band loop wrapped around your wrists, kneel down in 4 point position with your fists on the ground and keep your spine in neutral posture with your inner core muscles engaged. Imagine there is clock face numbered 9 to 3 O’clock on the ground in front of you.
Begin by reaching the right hand to 9 O’clock and then back to the start position. Proceed to continue to 1O, 11, 12, 1, 2 and then 3 O’clock, and then reverse back to 9 O’clock again. Repeat this for your left hand. Perform 3 sets of 5 for each side.
This exercise is also great to do if you want to increase strength even when you’re not injured. If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.
Hi, My name is Iyad, I’m a Physiotherapist here at INSYNC PHYSIOTHERAPY. I’m here with Wil, one of our Physiotherapists as well. And today, we’re going to go over some exercises for the overhead athlete. If you’re lifting weights or if you practise any sports that involve you going over head like tennis or volleyball, this would be a really exercise for you either as a warm up or as part of your rehabilitation. Now the most important thing is the way we face this line of pull here. So if you have a band or a cable machine, you stand facing it at a 45 degree angle alright. So Wil’s going to help us with the exercise. So this exercise involves 3 steps. Each one works at a different aspect of the shoulder muscles and the shoulder blade muscles. So the most important thing is where you stand like I said. So when Wil pulls back here we see that’s the perfect angle here because it’s the line of the shoulder blade. Pull… Once he pulls his elbow back we rotate the shoulder back there; So try to hinge around this point where the elbow is and Wil punches over head. When he punches over head this will help him work on the control, especially in the overhead position and fires the rotator cuff muscles equally and allows him to really really engage a lot of those musculature there. So let’s do that one more time Wil. Good! That looks really really good. The most important thing is when you’re rotating back not to hike the shoulder up from here. Okay, so Wil can you see that, how it would look like if it’s fatiguing? The whole shoulder starts to lift up. So when you start seeing yourself fatigue it’s probably good idea to take a break; stop. So we start usually with 5 reps. If you can’t do 5, do 3 reps. The most important thing is that you’re consistently performing this exercise really really well and that you’re not shaky in the overhead position. If you are shaky just take a break. You’ve probably done too much or drop the weight.