Vibration & Elastic Band Exercises On Shoulder Strength
A Review by Alyssa Bialowas
The shoulder is a tricky joint as it must provide adequate stability while maintaining full mobility to prevent injury and maximize function and performance. The shoulder region is vulnerable to structural changes, and it can often be injured in training or athletic competition as it is mobile in such a high number of athletic movements. Strengthening exercises of the shoulder muscle are effective for functional recovery and muscle balance. The antagonist and agonist muscles surrounding the shoulder joint function best when these muscles have balanced strength, endurance, and power.
Previous studies have reported the effects of upper-limb training, including oscillation exercises, however muscle measurements were inadequately described. The aim of this study was to investigate the effects of upper body double oscillation exercises on scapular stabilizing muscle strength and thickness ratio, and to demonstrate the effect of applying double oscillation exercises to resistance training for stabilizing results.
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Thirty healthy staff members from a rehabilitation hospital in Soeul volunteered to participate in this study. 17 male and 13 female subjects were randomly assigned to either the elastic band exercise group (EBG), or an elastic band plus double oscillation exercise group (EB-DOG).
Participants in the EBG group participated in training sessions for 30 minutes, five times a week, for four weeks. The training comprised of elastic band exercises that trained shoulder flexion, extension, ab/adduction, horizontal ab/adduction, and internal/external rotations. Participants in the EB-DOG group participated in training sessions for 30 minutes, five times a week for four weeks as well. Within the half hour, for 15 minutes, participants performed elastic band exercises. In the next 15 minutes, participants performed the double oscillation exercise in three different planes of motion – frontal, sagittal, and transverse. Shoulder strength was assessed in both groups following exercise.
After four weeks of training, researchers observed a statistically significant improvement in the EB-DOG group in measurements of flexion, extension, ab/adduction, external and internal rotation, and protraction. Similar results were found in the EBG group, and there was no significant difference in the change value of shoulder muscle strength between the two groups.
There was a statistically significant increase in the thickness ratio of the shoulder prime movers and the shoulder stabilizing muscles in the EB-DOG group, and no significant improvements were found in the EBG group.
For athletes that are training to observe and increase structural changes of the shoulder and specifically the scapular stabilizing muscle, the most effective training combines resistance training exercises and oscillation exercises.
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Cho, J., Hahn, J., Kim, M., Lee, K., & Lee, W. (2018). “The Effects of Double Oscillation Exercise Combined
with Elastic Band Exercise on Scapular Stabilizing Muscle Strength and Thickness in Healthy
Young Individuals.” Journal of Sports Science and Medicine, 17, 7-16.