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

赛乐弹性阻力训练有助于提高网球选手的肩部肌肉平衡性

May 31, 2012

来源于Thera-band blog2012年5月31日，

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

题记：偶然的，我会遇到从几年前的一篇文章（前博客时代）的“博客值得”......这里是另一个！

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.

肩部肌肉力量的失衡被认为是过头类运动员受伤的风险因素（王2001）。投掷运动以初始的旋转肌肉群的加速同心和后外侧旋转肌肉减速偏心收缩为特征。 

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.

等速测力已经通过确定一个偏心的外部旋转、同心内部旋转“总功量比”被应用于量化肩部肌肉不平衡。若比率低于1.0被认为与肌肉失衡相关，这可能会使过头类运动员受伤。

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

在竞争赛季强调的重复内旋动作例如掷球或者摆动网球球拍动作被认为由于忽视偏心外旋力量提高肌肉的不平衡性。

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.

研究人员调查了上肢力量训练在女性校际网球选手的成效。两个女子网球队的6名球员参加了这项研究。一队在本赛季完成​​了5个星期的训练，每周4天。另一球队没有参加任何上肢力量训练。练习包括排就座，scaption，胸部推举，和Thera-band弹性阻力抗阻外旋。

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.”

5周后，与对照组相比运动组显着增加他们的偏心外旋总功，在任一组同心内旋功都没有增加。研究人员指出，对照组继续参加网球运动而不进行上肢力量训练会展现出肌肉不平衡，因为“内旋肌肉力量为适应频繁的运动而增强，而外旋肌力并没有成比例的增加。”

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.

重要的是要注意，这项研究是在一个小样本，非随机抽样完成，不能一概而论或建议这个方案可以防止受伤。然而，作者指出，这是研究首次涉及到非等速测力为基础的力量训练对架空运动员偏心外旋力量的影响。

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.

赛乐弹性抗阻肩部练习应该被包括在过头类运动员赛季前的强化方案中，以帮助控制失衡，减少受伤的危险。