Healthy Shoulders
INSIDE
shoulder health/reduce injury risk
GBRX InShoulders Workshop
HEALTHY SHOULDERS 101
SETH KING PT, DPT
"HEALTH"CARE + FITNESS
Far too many doctors & other healthcare professionals are dogging CrossFit and Functional Fitness as “dangerous”. Their prescription is usually “just stop” or “take this pill”. In most cases, that just isn’t the right solution.
They don’t speak your language.
The potential that our bodies have for taking care of business and healing themselves is downright incredible.
That’s one of the reasons that I love
to work with proactive fitness enthusiasts to establish better mobility practices and injury prevention strategies.
I’m all about you being intentional and not accidental with your
movement practice, in case that wasn’t already clear.
SHOULDER PAIN
“”Shoulder pathology is apparent in both symptomatic and asymptomatic shoulders and clinical symptoms may not match radiological findings.”
This is a quote from a recent study done by expert radiologists. Their findings indicate that what your MRI says about your
shoulder might not matter as much as you think it does.
Bottom line: most shoulder pain can resolve with a strategic CONSERVATIVE approach. No meds, no surgery, no bedrest…
SHOULDER MOBILITY
We usually discuss this in depth at my shoulder workshops, but just because your shoulder doesn’t move through “full” range of motion does NOT mean it is actually stiff.
A large percentage of clients that come to see me at Limitless Physio should be blaming poor motor control/coordination/strength for their shoulder woes, and not muscle or joint stiffness.
As is always the case, if you’re dealing with pain or a persistent shoulder issue that is holding you back from doing what you want to be doing, you should be evaluated by a qualified healthcare professional.
HEALTHY SHOULDER HABITS
HEALTHY SHOULDER HABITS
Our muscles and tendons (and bones!) love stress. When we stress these body tissues the right amount, science dictates that they ADAPT. Adaptation of these structures turns into more power, strength, endurance…the list goes on and on in our benefit.
But when I look out at movement patterns in fitness enthusiasts that I interact with (and myself many times too!), I see a lot of inappropriate stress. Specifically with pressing movements, many individuals seem to really struggle with recruiting the big, strong, supportive muscles that surround the shoulder blades (scapulae). When we don’t use this support system, we tend to increase the risk of burning out structures like the long head of biceps, subacromial structures (some of the rotator cuff), and others.
SCAPULAR EXERCISES
Prone Snow Angels
Prone Overhead Press
Banded RNT Overhead Press
Hooklying Y's
HEALTHY SHOULDER HABITS
(2) ADD A HEALTHY DOSE OF ROTATOR CUFF STRENGTHENING
Every shoulder exercise is a rotator cuff
exercise.
Seriously!
The job of our rotator cuff (NOT “rotato cup’…) is primarily to keep the ball-and- socket joint of the shoulder nice and stable when you’re moving your arm around.
While the cuff muscles are active with most upper body resistance training movements, we find that amping up the strengthening game for this important group of muscles can lead to some serious improvements in movement quality, pain, overall pushing/pulling strength, and even mobility/stiffness!
Try some of these out for a challenge.
ROTATOR CUFF EXERCISES
Sidelying Dumbbell Triplet
Kettlebell Screwdrivers
HEALTHY SHOULDER HABITS
(3) FIX YOUR THORACIC SPINE POSITION
In today’s day & age where sitting down is the main position of the average person’s workday, it’s understandable that our adaptable body will have found a comfy home in a nice, slouched, rounded curve.
Our shoulder blades (the anchor of shoulder function, really) slide and glide on the thoracic portion of our body. A forward curved position (known as excessive kyphosis)–especially
during any sort of loaded pushing or pulling–is a risky position to put the shoulder in, as it creates an overstressed position for the shoulder complex.
But it’s not always stiffness that’s the problem. Many people instead struggle with lack of control over their thoracic position – an equally risky scenario. Make sure you work with a good Doc who can help you figure out your unique mobility profile!
Try these movements out often to work on improving your thoracic position!
THORACIC MOBILITY EXERCISES
Foam Roller Thoracic Extension
Thoracic Rotation/Extension Drills
Open Books
HEALTHY SHOULDER HABITS
(4) ADD NOVEL OVERHEAD PRESSING VARIATIONS ONTO THE MENU
Let’s face it. While they say that “variety is the spice of life”, it’s not always something that we think to feed our bodies during exercise.
Feeding our muscular and skeletal systems MOVEMENT VARIETY is an extremely healthy way to promote longevity, reduce injury risk, and improve our nervous system’s capacity to deal well with unanticipated stress.
In many Functional Fitness circles, it’s very common to stick to bilateral-only, barbell-only, bar or ring-only movements. But adding in some VARIETY can provide some serious bulletproofing to your shoulders.
Try out these variations below!
OVERHEAD PRESSING VARIATIONS
Landmine Press
1/2 Kneeling Bottoms Up KB Press
HEALTHY SHOULDER HABITS
(5) LAT OPENER/OVERHEAD STRETCH
One of the primary muscular structures that limits overhead motion is the latissimus dorsi (“Lat”). This muscle spans all the way from the connective tissue in your lower back to your shoulder.
This easy Lat Opener stretch with a green Rogue Band does wonders for loosening up overhead restrictions so that you can move through full range of motion during a workout
BANDED SHOULDER OPENER
Banded Shoulder Opener
(5) LAT OPENER/OVERHEAD STRETCH
The beautiful thing about fitness is that SCALING (modifiying or decreasing a movement intensity Aor variation) levels the playing field for everyone. But ego gets in the way for many of us, doesn’t it?
When it comes to higher-energy movements such as heavy weights, olympic lifting, kipping, and gymnastics…our shoulders are begging us to make responsible exercise selection decisions.
If you don’t feel you’re quite ready for a movement that’s written on the board yet, then get with your coach or trainer and find another way to match the intensity of the workout anyways. There are hundreds of ways to scale a workout or a movement, so if you’re not quite ready then reach out to someone who can help you find a better movement fit!
Keep in touch and follow me @Limitless.Physio on Instagram and Facebook! I help people just like you get out of pain fast and get back to being your normal active self – doing the things you
love!
Seth King PT, DPT
Doctor of Physical Therapy
Owner,Limitless Physical Therapy & Performance
248-805-1540