Try the 2-Minute Drill
T
Edited by Dwight Normile
Code Clarification
Hindorff (E) Silvia Hindorff (GDR)
Clear hip circle
on HB,immediate
reverse hecht
(straddle) to hang
on HB.
Traditionally,
coaches often
use this as an
excuse to lash
out at their
athletes.
Ricna (E)
Hana Ricna (CZE)
Stalder on HB,
immediate
reverse hecht
(straddle) to
hang on HB.
Ray (E)
Elise Ray (USA)
Piked sole circle
on HB, immediate
reverse hecht
(straddle) to
hang on HB.
Exercises
These simple exercises can strengthen the muscles of the rotator cuff. Do each exer- cise until arm is tired, but not in pain. Ice afterward. Repeat 3-5 times/week.
Strengthen
Shoulders
NOTE: If any of these exercises
causes pain, use a lighter weight.
Exercise 1
Lie on your stomach on a spotting block or table, where your
arm can hang over the edge,
elbow bent. Lift light weight
until hand is parallel to table,
then lower slowly.
Exercise 2
Lie on your side with bent arm
and forearm against chest. Lift
light weight until hand is parallel with table, keeping elbow
against side and bent 90
degrees. Lower slowly.
Exercise 3
Lie on your side with bent
elbow against torso, hand
resting on table. Lift light
weight until hand is perpendicular to table. Lower slowly.
Exercise 4
Stand with arms hanging
down, palms facing body.
Raise light weight to
about 45 degrees from
body, rotating thumb
downward. Lower slowly.
