Скачать или смотреть Climbing Shoulder Injury Prevention

This is a video from the Rock Rehab Pyramids to help you strengthen your shoulder to prevent a rotator cuff strain climbing. The "Rock Rehab Pyramid" is a system developed to prevent and rehabilitate rock climbing injury. The goal of the four-phase system is to take you from the pain, inflammation and tissue overload stage to gain full mobility, strength and eventually pain-free climbing movement.

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Instructions:
Kneel down and press your hands or fists into the ground. Wrap a single resistance band around your wrists. Imagine there is a clock in front of you with 12 o’clock at the top and 6 o’clock at the bottom. Press your wrists outwards into the band towards the positions on a clock.

What It Does:
Strengthens your rotator cuff muscles as a unit and is a progression in difficulty from air clocks.

Frequency:
3 sets of 6 repetitions to each number on the clock once per day.

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