 Sports Injury Hotline 410.828.4TSM (410.828.4876) Our 24 hour sports injury hotline is available for any athletic emergency. Click Here For Injury Prevention Brochures Baseball Basketball Cheerleading Cycling Cross Country/ Track & Field Field Hockey Football Ice Hockey Lacrosse Tennis Soccer Softball Walking Free to Organizations & Athletes Call 410.337.7900 |
By Robert Hess, MS, ATC
|
|||||
 Posterior Capsule StretchBring your involved arm across your chest. Rotate your head toward your involved shoulder while pulling at the elbow with your other arm. Hold for 10 seconds. Relax and repeat 5 times. Sets: 1 |
 Inferior Capsule StretchBring your involved arm up and behind your head. While holding your elbow with the other hand, stretch for 10 seconds. Relax and repeat 5 times. Sets: 1 |
|||||
 Pectoral Stretch, DoorwayStand in front of a doorway with hands at shoulder height on either side of the doorway. Keep elbows bent. Slowly walk through the doorway until you feel a stretch in the chest and shoulder area. Hold this position for 10 seconds. Repeat 5 times. Sets: 1 |
 Tennis Elbow StretchFollow these instructions carefully: first, make a fist as shown. Next, bend your wrist toward you. Finally, rotate your shoulder inward (or palm downward), keeping your elbow straight. Hold for 10 seconds. Relax and repeat 5 times. Sets: 1 |
 Wrist Flexor StretchSit at a table with your arm supported as shown. Straighten your elbow completely, with your palm up. Gently pull hand down as far as possible. Hold for 10 seconds. Repeat 5 times. Sets: 1 |
 Prayer StretchPlace your palms together in front of your body, fingers pointing upward. While pressing palms together, and keeping your fingers pointing upward, lower your hands as far as possible, as shown. Hold for 10 seconds. Relax and repeat 5 times. Sets: 1 |
|||
Many outdoor sports and recreational activities involve the shoulder and elbow; joints that if not warmed up and stretched properly before activity can become extremely painful with time. Some people following winter months of inactivity attempt to pick up their sport where they left off last year. Without proper warmup, this habit can lead to an overuse injury. However, following the steps listed below before you begin playing can protect your shoulders and elbows from future pain.Inside This Issue
An Impeccable 30 Years-Stanley Stern pg. 1
Patient Satisfaction and Making Headlines pg. 3
Orthopaedic Associates Expands pg. 4
Back to What's New Table of Contents
[Physicians] [Specialty Services] [Emergency Services] [Office Locations] [Policies & Procedures] [Physical Therapy]
[What's New] [Questions & Comments?] [Towson Sports Medicine] [MRI Center] [Ruxton SurgiCenter]
[Injury Facts] [Nurse Practitioners] [The Women's Sports Medicine Center] [Frequently Asked Questions] [Home]