Cardiac rehabilitation is a program designed for people with heart problems. It helps you improve your cardiovascular (heart) health through proper nutrition, exercise, and stress relief. Get your heart pumping and improve your health with this key component of cardiac rehab, exercise!
How do you prevent a second heart attack? Cardiac rehabilitation can help. And it’s not just for heart attack survivors. Studies have found that it helps men and women of all ages with mild, moderate, and severe heart problems
Cardiac rehabilitation is a holistic program designed to improve your heart health. This means it includes not only an exercise program, but also nutrition and stress relief education. Stress reduction is an important part of keeping your heart healthy. Learn twenty-five ways to reduce your stress!
It is easy to feel cooped up in your house or apartment during these times of uncertainty and worry. Exercising outside is a great way to workout and get some fresh air, but only if you feel comfortable and safe to do so.
Though it may be relatively small, the supraspinatus muscle plays a key role in providing stability, helping the deltoid initiate abduction and also aiding shoulder rotation along with the other three muscles in the rotator cuff. The challenge comes in isolating the muscle so that it may be strengthened as a part of rehabilitation or injury prevention.
Fifteen participants were hooked up with surface and intramuscular electrodes to take EMG recordings from the supraspinatus, infraspinatus, and the three parts of deltoid. The five exercises each subjects performed were:
External rotation with an elastic band
Prone external rotation
And the winner is…
Using the criteria that the best exercise to isolate and strengthen the supraspinatus should maximize supraspinatus activity while minimizing deltoid activity, the researchers determined that shoulder external rotation at 0° of abduction with an elastic band and prone external rotation were preferable. The research proved that there was:
No significant difference in the level of supraspinatus activation for all exercises
No significant difference in activation levels across all muscles during the “can” exercises
Significantly less deltoid activation during the external rotation exercises
Greater infraspinatus activation than supraspinatus during the external rotation exercises
“In summary, clinicians should consider using TheraBand® exercise bands for resisted external rotation and isotonic prone shoulder external rotation exercises because they preferentially activate the supraspinatus and infraspinatus without activating the deltoid, which may be more beneficial for patients with impingement.” (Boettcher CE et al. 2009).
Also worth noting is that these data and recommendations reflect a population with normal dominant shoulder function. A patient or athlete without healthy shoulder function may need addition help and rehabilitation before reaching this point. Mold your training programs to each individual’s abilities!
Boettcher CE et al. 2009. Which is the optimal exercise to strengthen supraspinatus? Med Sci Sports Exerc. 41(11):1979-83.