L-flye exercises in weightlifting involve moving the arms through an arc while the elbow remains in a fixed 90-degree position. According to the American Academy of Family Physicians, a series of these exercises performed with light weights can strengthen the shoulder muscles that, along with tendons and bones make up the rotator cuff. These exercises can both help recover from a shoulder injury and prevent injury.
Anatomy
The American Academy of Orthopaedic Surgeons says the rotator cuff is composed of four muscles: the supraspinatus, teres minor, subcapularis and infrasphinatus, and the tendons that connect these muscles to three bones. The bones are called the scapula, or shoulder blade; the humerus, or upper arm bone; and the clavicle, or collarbone.
Preventing Rotator Cuff Injuries
Shoulder injuries are among the most common reason recreational and professional athletes seek medical attention, according to the American College of Sports Medicine. While some trauma injuries occur from falls, fractures, or other single events that may not be prevented, many shoulder injuries can be prevented. Injuries from repetitive motion trauma, poor posture, connective tissue tightness and improper exercise selection and technique are some of the shoulder injuries that can be prevented with proper exercise. L-flye exercises can strengthen the shoulder muscles, improving stability and function.
Who Should Do L-flye Rotator Cuff Exercises?
The AAOS says that athletes who perform repetitive overhead motions are at risk for rotator cuff injury. These include baseball, swimming, weightlifting, volleyball and rowing among others. Many people in occupations that involve overhead lifting or throwing also may prevent shoulder injury and benefit from doing L-flye exercises.
Types of L-flye Exercises
L-flye rotator cuff exercises for shoulder problems can be done in several positions, lying down, sitting upright or standing. The American Academy of Family Physicians recommends performing three L-Flye exercises from the lying position and one from the standing or upright position as a means of strengthening shoulder muscles.
Correct Technique for L-flye Exercises
The American Academy of Family Physicians cautions that it is important to warm up properly and use correct technique to ensure benefit from L-flye exercises and to prevent injury. Proper exercise starts with warming up the shoulder muscles with slow, pain-free stretching and pendulum exercises. These include bending from the waist and letting the arm hang loosely and moving it slowly back and forth or in a circular motion. The Academy stresses these tips for correct technique. Start with very light weights, less than five pounds, in each position keep the elbow bent at a 90-degree angle, repeat each exercise only until the arm is tired, don't lift to the point of pain, and do all four exercises three to five times per week.
Precautions with L-flye Exercises
If recovering from an injury, the American College of Sports Medicine says people should get medical advice before beginning an exercise program that targets the injured muscles. Similarly, if performing L-flye exercises consistently produces pain you should stop exercising and seek medical attention.
Member Comments