Category Archives for "throwing"

5 Stretches for Tight Chest Muscles

Sitting in front of a computer or performing in repetitive activities such as weightlifting or volleyball can lead to tight chest muscles that may impair an individual’s posture and function. The pectoralis muscles, both major and minor, attach at the sternum (breastbone) and to the bones of the shoulder and upper arm. The pectoralis major is a strong, fan-shaped muscle that begins at the clavicle and sternum to insert onto the humerus. This muscle works to flex or medially rotate the arm at the shoulder joint. It also plays an important role as an accessory breathing muscle to help with inspiration. The pectoralis minor begins from the third through fifth ribs and extends diagonally up the chest to attach to the scapula. It helps draw the scapula forward and downward. Both of these muscles work together to allow you to horizontally adduct your shoulders to bring it in and across your body. Tight chest muscles may lead to a decreased range of motion and difficulty with performing daily activities that involve lifting or pushing. Read below to learn five effective stretches to release tension in the chest muscles.

1) Doorway Pectoral Stretch: 

Stand beside a door frame or corner of a wall. Keeping your back straight and your inner core engaged, bring your arm up against the wall with the elbow and shoulder bent at 90 degrees. With the arm planted on the wall, draw your opposite shoulder back followed by your torso in a straight line. Keep the back straight and core engaged. Hold this for 30 seconds and repeat 3 times on each side 2 times per day.

2) Camel Pose:  

Kneel on the floor with knees hip-width apart and your hands on your waist. Tuck your toes or place them flat against the floor. Slowly reach back and place one hand on each heel. Keep your chest lifted, shoulders back and down, engage your core and slowly push your hips forward. Hold for 15-20 seconds and repeat 3 times. 

3) Hands Behind the Back: 

Stand tall with your feet shoulder-width apart. Interlace your fingers behind your back and straighten your arms. Keep your chest lifted and pull your shoulder blades downward. Hold for 15-20 seconds and repeat 3 times.

4) Floor Angels: 

Lie flat on your back with feet hip-width apart and flat on the floor. Position both arms to the side at a 90 degree angle with palms facing upwards toward the ceiling. Keeping in contact with the floor at all times, slowly bring your arms up over your head until they are fully extended. Then slowly bring both arms back to the 90 degree starting position. Repeat 10 times for 3 sets. Remember to keep your back flat against the floor and ribs tucked at all times. 

5) Pec Release: 

Place a lacrosse or tennis ball between your pectoralis muscles and a doorway or the wall. Slowly lean your body onto the ball for 20-30 seconds to release tension in the muscle. Move the ball to other points in the chest area and repeat the previous step. 
InSync Physiotherapy is a multi-award winning health clinic helping you in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS.

How to Prevent Elbow Injuries in Young Throwers

Recent research has shown that nearly 40% of 7 to 18 year old baseball players endure elbow and shoulder pain during their baseball season. Nearly half of these injured players report their ongoing participation despite having pain. A recent epidemiological study of ulnar collateral ligament (UCL) injuries in athletes 17 to 20 years old reported the number of UCL reconstructions has increased dramatically for this age group. Early education and detection of elbow injuries in throwing sports may help reduce the number of overuse injuries from developing.

Symptoms

“Little league elbow,” or known as medial epicondyle apophysitis, is most commonly found in young throwers. Sports such as baseball, softball, tennis, or golf, can result in this overuse injury to the growth plate on the inside of the elbow. Repeated stress to the growth plates may cause inflammation and lead to pain or swelling. Serious injury may even result in separation of the growth plate from the rest of the bone. Players may also experience a reduced range of motion and a decreased ability to throw hard or far. A child experiencing any symptoms involving their arm should cease activity and see a pediatric specialist or their family physician. X-rays may be required to determine the extent of damage.

Prevention

Prevention begins with identifying causative factors early in the season and adhering to strict guidelines such as the pitch count for young players and the duration of participation in a given year. Total body conditioning that involves strengthening the hip, back, and legs may help reduce the strain on the athlete’s arms. See below for exercises on how to stretch and strengthen the forearm.

Playing in a variety of sports rather than engaging in one particular sport, known as early sports specialization, may promote athletic dexterity and minimize risk of overuse injury.

Treatment

Partial UCL ruptures can be successfully treated with nonsurgical treatment. However, with or without surgery, players must cease any throwing activity prior to undergoing an organized throwing rehabilitation protocol to reduce the risk of further progressing the injury. Promoting mental health is also important in the young athlete’s recovery period. Preventing the athlete from participating in their sport may result in significant psychosocial trauma. Therefore, special attention to the athlete and feelings of sadness or depression should be addressed with coping strategies.
Watch the video below on how to perform “nerve flossing” for chronic neck, shoulder, elbow pain or stiffness:

Watch the video below on how to warm up properly before games or training to prevent injuries and perform better:


References:
https://www.breakthroughpt.com/wp-content/uploads/2018/05/Reducing-Elbow-Injuries_jospt.2018.0607.pdf

InSync Physiotherapy is a multi-award winning health clinic helping you in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS.