赛乐练习能够帮助提高网球选手的肩关节肌肉平衡

赛乐中国

Thera-Band exercises help improve shoulder muscle balance in tennis players

May 31, 2012

NOTE: Occasionally, I’ll come across an article from a few years ago (pre-blog era) that’s “blog-worthy”…here’s another!

An imbalance in shoulder muscle strength is thought to be an injury risk factor for overhead athletes (Wang 2001). The overhead throwing motion is characterized by a concentric contraction of the internally rotating muscles during acceleration and eccentric contraction of the more posterior external rotator muscles during deceleration.

肩关节力量不平衡被认为是过头类运动员的损害风险因素。（王2001）。过头投掷动作被认为是内旋肌在加速的时候的向心收缩和后部的外旋肌在减速时候的离心收缩。

Isokinetic dynamometry has been used to quantify shoulder muscle imbalance by determining an eccentric external rotation-to-concentric internal rotation “total work ratio.” Ratios less than 1.0 are considered to be associated with muscle imbalance, which may predispose an overhead athlete to injury.

In-season competition emphasizing repetitive internal rotation movements such as throwing a ball or swinging a tennis racquet are thought to increase this muscle imbalance by neglecting eccentric external rotation strength.

Researchers examined the effectiveness of an upper extremity strength training program in female intercollegiate tennis players. Two women’s tennis teams of 6 players each participated in the study. One team completed 5 weeks of training, 4 days per week during the season. The other team did not participate in any upper body strength training. The exercises included seated row, scaption, chest press, and external rotation with Thera-Band resistance bands.

等速肌力测试法被用于量化肩关节肌肉不平衡决定离心外部同轴旋转内部旋转总功率。功率小于1.0被认为可肌肉不平衡有关，这会使过头运动得到伤害。应时的比赛强调重复的内部旋转运动比如投掷球或者鞭打网球拍，忽略了离心外部旋转导致了肌肉不平衡。研究者测试了大学网球女选手的上肢力量训练项目的有效性。分两组，每组六个女选手参加了这项研究。1队在赛季期间完成5周训练，每周四天。另一组没有参与上肢力量训练。练习包括用赛乐弹力带进行坐姿划船，scaption，胸上推举，外部旋转。

After the 5 week program, the exercise group significantly increased their eccentric external rotation total work compared to the control group. Concentric internal rotation work did not increase in either group. The researchers noted that the control group who continued to participate in tennis without upper strength training exhibited muscle imbalance because “internal rotation strength increases as an adaptation to frequent play, whereas external rotator strength does not increase proportionally.”

经过五周后，练习组相对于控制组明显改变了他们的离心外部旋转。两组的同轴内部旋转都没有得到增加。研究者指出控制组继续参与网球没有上肢力量表现出肌肉不平衡，因为内部旋转力量增加因为频繁训练适应。然而外部旋转力量不会按比例增加。

It is important to note that this study was completed on a small, non-randomized sample, and may not be generalized or suggest this program can prevent injury. However, the authors did point out that this was the first study to access the effectiveness of a non-isokinetic dynamometer-based strength training program on eccentric external rotation strength in overhead athletes.

重要的是，这个研究完成样本小，非随机抽样，并且不是广义的或者建议可以预防受伤的项目。然而，研究者并没有指出这是第一次研究过头运动员非等速肌力测试基础力量训练项目在离心外部旋转力量方面。

Thera-Band-resisted shoulder exercises should be included in pre-season strengthening programs for overhead athletes to help manage imbalance and help reduce risk of injury.

赛乐抗阻肩部练习应该包括过头运动员的赛前加强项目应付不平衡和帮助减少损害的风险。

REFERENCE: Niederbracht Y, et al. Effects of a shoulder injury prevention strength training program on eccentric external rotator muscle strength and glenohumeral joint imbalance in female overhead activity athletes.J Strength Cond Res. 2008 Jan;22(1):140-5.

Visit the Thera-BandAcademy Tennis Resource Center Here

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Related posts:

1.  Thera-Band Exercises for Tennis Players to Prevent Injuries

2.  Upper Extremity Plyometrics for Tennis Players

3.  New Lower Body Stretches for Tennis Players

4.  Thera-Band® exercises reduce pain and improve muscle function in Air Force helicopter pilots

5.  Evidence-based exercise prescription for Thera-Band® shoulder exercises

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阿原常树 发表于 2012-6-27 18:56
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多谢支持~~