110 Injury Protocols for Gymnastics

Send us Fan MailThe first step in injury recovery is to rest so that the pain can dissipate. Once my clients are pain free with daily activities, then I start rehab exercises.Here are the key variables I keep in mind:ForceRange of MotionSpeedKeep in mind that what causes pain sensation for one person may not cause pain for another even if they have a very similar injury. Choose exercises that allow you to move with little to no pain, then progress methodically from there.Ring Muscle Up example progression:​Shoulder CARs​​Pec Isometrics​​Hands Elevated Scap Pushup​​Hands Elevated Pushup​​Scap Pushup​​Pushup to Yoga Block Target​​Pushup​​Depth Pushup​​Neutral Grip Depth Pushup​​Ring Pushup​​Top of Dip Hold​​90 Degree Dip Isometric Hold​​Stationary Dip​​Weighted Dip​​Ring Dip Shrugs​​Strict Ring Dip​​Kipping Ring Dip​​Ring Muscle Up​Chest to Bar example progression:​Shoulder CARs​​Lat Isometrics​​Scap-only Dumbbell Row​​Elbow In Row​​Half Kneeling Single Arm Lat Pulldown​​Scap-only Pulldown​​Lat Pulldown​​Rig Hang​​Scap Pullup​​Tempo Strict Pullup to 90 Degrees​​Tempo Strict Pullup​​Tempo Chest to Bar​​Strict Pullup to 90 Degrees + Fall Through​​Strict Pullup + Fall Through​Strict Chest to Bar + Fall ThroughStrict Chest to Bar + Chest to Bar​Chest to Bar