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110 Injury Protocols for Gymnastics
Manage episode 477538077 series 3498945
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The first step in injury recovery is to rest so that the pain can dissipate.
Once my clients are pain free with daily activities, then I start rehab exercises.
Here are the key variables I keep in mind:
- Force
- Range of Motion
- Speed
Keep in mind that what causes pain sensation for one person may not cause pain for another even if they have a very similar injury.
Choose exercises that allow you to move with little to no pain, then progress methodically from there.
Ring Muscle Up example progression:
- Shoulder CARs
- Pec Isometrics
- Hands Elevated Scap Pushup
- Hands Elevated Pushup
- Scap Pushup
- Pushup to Yoga Block Target
- Pushup
- Depth Pushup
- Neutral Grip Depth Pushup
- Ring Pushup
- Top of Dip Hold
- 90 Degree Dip Isometric Hold
- Stationary Dip
- Weighted Dip
- Ring Dip Shrugs
- Strict Ring Dip
- Kipping Ring Dip
- Ring Muscle Up
Chest to Bar example progression:
- Shoulder CARs
- Lat Isometrics
- Scap-only Dumbbell Row
- Elbow In Row
- Half Kneeling Single Arm Lat Pulldown
- Scap-only Pulldown
- Lat Pulldown
- Rig Hang
- Scap Pullup
- Tempo Strict Pullup to 90 Degrees
- Tempo Strict Pullup
- Tempo Chest to Bar
- Strict Pullup to 90 Degrees + Fall Through
- Strict Pullup + Fall Through
- Strict Chest to Bar + Fall Through
- Strict Chest to Bar + Chest to Bar
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