Injury Prevention Program for Gamers - Upper Body Day | 1HP

Introduction

The instructor introduces the upper body portion of the esports conditioning program, designed to prevent injuries commonly seen in competitive gaming. The program focuses on improving posture and addressing pain in the neck, shoulders, and mid-back.

Upper Body Conditioning Program

• A three-day program is provided to address general issues associated with gaming.

• Today's focus is on the upper extremity and posture.

• The program consists of two major components: activation and control exercises, followed by a cool down with stretches.

Shoulder Stability Exercises

This section covers exercises for shoulder stability to improve posture and prevent pain.

Push-Up Plus (30 seconds)

• Start in a push-up position with straight elbows.

• Tighten your abdomen and push through until your shoulder blade rounds over your mid-back while keeping your mid-back extended.

Prone I's (3-second holds)

• Lie on your stomach with chin tucked.

• Lift your chest off the ground, squeezing between your middle shoulder blades to activate the middle and lower traps.

Blast Off Push-Ups (12 repetitions)

• Start in a quadruped position.

• Blast off until your arms are overhead, repeating 12 times for cardio exercise.

Humeral Rotation Control Exercises

This section focuses on exercises for humeral rotation control, which involves aiming with the shoulder.

External Rotation Hold (30 seconds)

• Hold a theraband in external rotation for 30 seconds.

Arm Swing (10 repetitions)

• Maintain good posture while slowly bringing arms up and down, focusing on tension throughout the movement. Repeat 10 times.

Seal Jacks (20 repetitions)

• Perform seal jacks for cardio exercise. Assume a standing position and perform 20 repetitions.

Deep Neck Control and Endurance Exercises

This section covers exercises for deep neck control and endurance.

Chin Tuck Hold (30 seconds)

• Perform a chin tuck against the wall or on the floor, maintaining the position for 30 seconds.

Quadruped Chin Tucks (3-second holds)

• Assume a quadruped position with tight abdomen.

• Press and tuck your chin, holding each repetition for about three seconds. Repeat 10 times.

Bear Position Shoulder Taps (12 repetitions)

• Assume the bear position and alternate tapping between each shoulder. Repeat 12 times for cardio exercise.

Cooldown Exercises

This section includes cooldown exercises to complete the upper body conditioning program.

Rotation Series for Spine (5 repetitions per movement)

• Perform open book, scorpion, half new rotations, and full standing chop movements.

• Repeat two rounds of five repetitions on both sides.

Push-Up to Downward Dogs (2 sets of 5 repetitions)

• Perform push-ups to engage serratus muscles and press into downward dog position.

• Focus on stretching hamstrings, calves, and mid-back during this exercise.

Diaphragmatic Breathing (5 repetitions)

• Practice diaphragmatic breathing by inhaling for five seconds and exhaling over seven seconds. Repeat five times.

Conclusion

The upper body portion of the esports conditioning program focuses on improving posture, preventing injuries, and addressing pain in the neck, shoulders, and mid-back. The program includes exercises for shoulder stability, humeral rotation control, deep neck control and endurance. It also incorporates cooldown exercises to complete the workout.