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How to Improve Shoulder Flexibility and Strength to Avoid Hockey Injuries
The thunderous crack of a slapshot and the bone-jarring check that sends an opponent flying are the exciting sounds of hockey.
But behind the speed and power lies a hidden vulnerability: the shoulder joint.
Hockey places immense demands on this complex structure, making shoulder injuries common.
This blog post aims to equip you, the hockey player, with the knowledge and tools to protect your shoulders.
We'll explore why shoulder health is crucial, the benefits of improved flexibility and strength, and specific stretches and strengthening exercises to incorporate into your routine.
By prioritizing shoulder health, you can unleash your full potential on the ice while minimizing the risk of painful injuries.
Why Shoulder Health Matters in Hockey:
The shoulder joint is a marvel of engineering, allowing for a wide range of motion. However, this versatility comes at a cost.
Unlike a ball-and-socket joint (like the hip), the shoulder has a shallow socket that relies on muscles and ligaments for stability.
In hockey, the shoulder is constantly challenged:
Shooting: The forceful action of a slapshot or wrist shot requires significant shoulder stability and power transfer.
Checking: Delivering a strong check or absorbing a hit puts immense stress on the shoulder joint and surrounding muscles.
Stickhandling: Carrying the stick and maintaining control throughout the game involves constant shoulder movement and engagement.
The rotator cuff is a group of four muscles and tendons that play a critical role in shoulder stability. These muscles work together to hold the humerus (upper arm bone) in the socket and allow for smooth movement. Unfortunately, the rotator cuff is particularly susceptible to injury in hockey due to the repetitive motions and forceful actions involved.
Consequences of Shoulder Injuries in Hockey
A shoulder injury can be a devastating setback for any hockey player. The pain can be debilitating, hindering performance and enjoyment of the game.
Depending on the severity, a shoulder injury can sideline you for weeks or months, impacting your training and potentially your team's success.
Here are some additional consequences to consider:
Loss of Performance: Reduced strength, mobility, and confidence can affect shooting power, passing accuracy, and overall on-ice effectiveness.
Increased Risk of Reinjury: Once injured, the shoulder becomes more vulnerable to future injuries if not properly rehabilitated and strengthened.
Impact on Mental Game: The fear of reinjury can create anxiety and affect your confidence on the ice.
Benefits of Improved Shoulder Flexibility and Strength
Enhanced Mobility and Range of Motion: Improved flexibility allows for a greater range of motion, leading to more powerful shots, smoother stickhandling, and better overall control on the ice.
Increased Stability: Strong shoulder muscles provide better support for the joint, allowing it to absorb impact during collisions and falls, and reducing the risk of injuries like rotator cuff tears.
Improved Power Transfer: Increased shoulder strength translates to greater power transfer during shots and checks, giving you an edge on the ice.
Reduced Risk of Injuries: Strong and flexible shoulders are better equipped to handle the demands of the sport, significantly reducing the likelihood of painful injuries.
Stretching for Shoulder Mobility
Stretching is crucial to any good workout routine, and hockey is no exception. Regular stretching helps improve the shoulder joint's flexibility and range of motion, preparing it for activity and enhancing overall performance.
Here's a breakdown of two types of stretching techniques you can incorporate:
Dynamic Stretches (Warm-Up):
These stretches aim to increase blood flow and prepare the muscles for activity. They should be performed before any strenuous exercise, including hockey practice or games. Examples of dynamic shoulder stretches include:
Arm circles: Gently rotate your arms forward and backward for 10-15 repetitions. Shoulder shrugs: Slowly raise your shoulders towards your ears, hold for a second, and then release. Repeat 10-15 times. * Arm swings: Swing your arms back and forth across your body, gradually increasing the range of motion. Perform 10-15 repetitions in each direction.
Static Stretches (Cool-Down):
Static stretches are held for a sustained period to improve flexibility after activity. They are most effective after a warm-up or following hockey practice/games. Here are some key static stretches for the shoulders:
Doorway chest stretch: Stand in a doorway with your forearms resting on the frame. Lean forward until you feel a stretch in your chest and shoulders. Hold for 15-30 seconds; repeat 2-3 times. (See image) Sleeper stretch: Lie on your side with your arm extended overhead. Gently pull your arm down towards your
Sleeper Stretch (Continued)
…(rest of the instructions for sleeper stretch). Hold for 15-30 seconds; repeat 2-3 times on each side. (See image)
Posterior capsule stretch: Clasp your hands behind your back with fingers pointing downwards. Gently push your chest forward while keeping your shoulders down and back. Hold for 15-30 seconds; repeat 2-3 times. (See image)
Strengthening Exercises for Shoulder Stability
Building strong shoulder muscles is equally important as improving flexibility. Here are some exercises you can incorporate into your routine, starting with bodyweight exercises and progressing to free weights as you gain strength:
Bodyweight Exercises:
These exercises require no equipment and can be done anywhere, making them a convenient option for any hockey player.
Push-ups: This classic exercise strengthens your entire upper body, including your shoulders. Beginners can perform modified push-ups on knees or against a wall. Aim for 3 sets of 8-12 repetitions. (See image)
Plank variations: Planks are a fantastic core exercise that engages your shoulders.
Try side planks for additional shoulder stability focus. Hold each plank variation for 30-60 seconds, aiming for 3 sets. (See image) * Rows with resistance bands:
Anchor a resistance band around a sturdy object and row your elbows back, squeezing your shoulder blades together. Perform 3 sets of 10-15 repetitions. (See image)
Free Weight Exercises (Advanced)
Once you've mastered the bodyweight exercises and built foundational strength, you can progress to free weights for a more challenging workout. Remember, proper form is crucial to avoid injury. Consider consulting a certified trainer for guidance if needed.
Lateral raises: Hold dumbbells in each hand and raise your arms out to the sides until they are parallel to the ground. Lower back down with control. Perform 3 sets of 10-12 repetitions. (See image) External rotations: With dumbbells in each hand, rotate your arms outwards from your shoulders, keeping your elbows bent at a 90-degree angle. Perform 3 sets of 10-12 repetitions per side. (See image) * Internal rotations: Similar to external rotations, but rotate your arms inwards. Perform 3 sets of 10-12 repetitions per side. (See image)
Additional Tips for Shoulder Health
Here are some additional practices you can incorporate to optimize shoulder health:
Warm-Up and Cool-Down Religiously: Never skip your warm-up and cool-down routines. Dynamic stretches before and static stretches after exercise prepare your shoulders for activity and aid in recovery.
Maintain Good Posture On and Off the Ice: Poor posture can contribute to shoulder problems. Focus on keeping your shoulders back and down, core engaged, and spine straight throughout the day, not just on the ice.
Listen to Your Body: Pain is a signal! Don't push through pain during exercise or games. Take breaks if needed and consult a doctor or physiotherapist if the pain persists.
Consider Consulting a Sports Physiotherapist: A sports physiotherapist can assess your individual needs and create a personalized program to improve shoulder flexibility, strength, and prevent injuries.
Conclusion:
By prioritizing shoulder health and incorporating these stretches and strengthening exercises into your routine, you can significantly reduce your risk of injuries and elevate your performance on the ice. Remember, consistency is key. Make shoulder health a regular part of your training regimen, and you'll be well on your way to unleashing your full potential as a hockey player.