понедельник, 30 декабря 2013 г.

Пройди тест состояния здоровья своего позвоночника

Пройди тест состояния здоровья своего позвоночника


1. Прощупайте свой позвоночник. Эта процедура:


-болезненна 2
-слегка болезненна 1
-безболезненна 0 

2. Прощупайте свои надплечные мышцы. Мышцы

-напряжены 2
-слегка напряжены 1
-мягкие 0 

3. Из положения стоя попробуйте достать кончиками пальцев рук пола. Упражнение -выполняется:

-легко 0
-с трудом 2
-при выполнении возникает боль в позвоночнике 3 

4. В положении сидя на полу, попробуйте достать лбом коленей. При этом возникает

-натяжение в подколенных областях 1
-боль в спине 3
-нет неприятных ощущений 0 

5. Сцепите руки за спиной (одна рука через плечо, вторая снизу).

-не достал 2
-руки касаются пальцами 1
-руки сцепляются 0 

6. Лежа на спине, согните ноги под прямым углом в коленных и тазобедренных суставах, не прижимая, их друг к другу. Постарайтесь удержать, как можно дольше.

-удерживаю как угодно долго 0
-устают обе ноги 1
-устает одна нога 3
-боль в пояснице 2 

7. Попробуйте взять в рот суставы согнутых пальцев кисти.
-помещается менее двух пальцев 3
-только два пальца 2
-три пальца и больше 0 

8. Достаньте подбородком надплечья (не поднимая плеч).

-не достаю 3
-достаю, но движение болезненно 2
-достаю легко 0 


0-3 Ваш позвоночник здоров и нуждается только в профилактических мероприятиях: ежедневная гимнастика, сбалансированное питание, поддержание эмоционального комфорта. 

3-15 Патологические изменения в позвоночнике тревожны. Вам необходимо пройти лечебно - восстановительный курс. 

Более 15 баллов. Ваш позвоночник в критическом состоянии. Необходимо срочно пройти курс лечения. 

Доктор Нехама Мильсон

ПРИВЫЧНЫЙ ВЫВИХ ПЛЕЧА. БУДЕМ РЕЗАТЬ!

 

Одна из самых распространенных травм у ударников, да и вообще у спортсменов в целом – привычный вывих плеча. В большинстве случаев, головка плечевой кости (верхняя часть плеча) "выпадает" вперед, когда рука вывернута наружу и отведена в сторону. Это так называемая передняя форма вывиха, которая встречается примерно, в 95% случаев.

Дислокация может быть также задняя, нижняя, верхняя или внутригрудная, хотя они очень редко встречаются, но могут вызвать ряд серьезных осложнений и обширные повреждения окружающих тканей и органов: мышц, сухожилий и нервных окончаний. Задняя дислокация является второй по распространенности формой вывиха, хотя на нее приходится лишь 3% всех случаев. Такая травма может произойти во время эпилептических припадков или при падении на вытянутую руку.
Плечевой сустав особенно склонен к вывихиванию в виду его высокой подвижности. Например, вывихи локтя, колена, пальцев и запястья происходят гораздо реже, поскольку амплитуда их движений гораздо меньше.
Некоторые считают, что вывих плеча - это незначительная и полностью обратимая травма, однако во многих случаях возникают серьезные повреждения суставной губы.
Кратко приведу терминологию возможных повреждений плечевого сустава при нестабильности плеча после его вывиха.
•  повреждение Банкарта – обозначает отрыв капсулы и суставной губы от суставной впадины плеча.
•  повреждение Хилл - Сакса – костное повреждение задненаружной части головки плеча при ударе о край суставной впадины после вывиха.
•  повреждение SLAP – места повреждения суставной впадины плеча.
•  манжета ротаторов (вращательная манжета) – сухожилия группы мышц (надостной, подостной, круглых, подлопаточной), которые вращают и стабилизируют плечевой кости.

В моем случае я заработал повреждение Банкарта. Сделал МРТ, обошел дюжину докторов. В итоге, мне предложили сделать артроскопическую операцию. Это значит, что операция проводится без разрезов, через проколы. В полость плечевого сустава через прокол вводится специальный оптический прибор – артроскоп, позволяющий осмотреть сустав, выявить повреждение связочного аппарата плечевого сустава и установить причину нестабильности.

Через другой прокол в полость сустава вводятся специальные инструменты позволяющие прикрепить оторванную суставную губу. Фиксацию суставной губы осуществляют при помощи рассасывающихся фиксаторов – якорей.
При правильном выполнении данной операции успех достигается в 95 % случаев.
Восстановление после операции проходит через следующие стадии:
I фаза – острая, немедленная.
Неделя 0-2.
1) 1 неделя комфорта.
2) Иммобилизация в брейсе 4 недели.
3) Мягкие активно-ассистированные упражнения объема движений с L -образным бруском ( L - bar ). Все до болевого порога.
А. Сгибание плеча 0-120 °
Б. Абдукция 20 ° , наружная ротация до 20 ° .
В. Абдукция 20 ° , внутренняя ротация 45 °
•  Упражнения с веревкой, прыгалками.
•  Объем движений локтя и кисти.
•  Изометрия наружной и внутренней ротации, абдукция, бицепс.
•  Разгибание, сгибание локтя.
•  Упражнения на сжатие меча.
•  Холод. Противовоспалительные мероприятия.

Неделя 3-4.
Холод. Противовоспалительные мероприятия. Магнитотерапия.
1. Активно-ассистированные упражнения объема движений с L - bar .
А. Сгибание 120-140 ° .
Б. Отведение 45 ° , наружная ротация 20-30 ° .
В. Отведение 45 ° , внутренняя ротация 45-60 ° .
2. Начало легких изотонических упражнений для мускулатуры плеча в отведении – внешняя и внутренняя ротация, надостная мышца и бицепс.
3. Начало упражнений усиливающих стабилизаторы лопатки – ромбовидные, трапециевидные, передние зубчатые мышцы.

Неделя 5-6.
1. Прогрессия всех активно - ассистированных упражнений объема движения с L - bar .
А. Флексия 160 °
Б. Абдукция 90 ° , наружная ротация 45-60 ° .
В. Абдукция 90 ° , внутренняя ротация 65-90 ° .
2. Эргометр для верхней конечности на 90 ° абдукции.
3. Упражнения с мануальным сопротивлением на диагональные паттерны движения.
4. Прогрессия всех силовых упражнений.

II фаза, промежуточная (8-14 недель).
Неделя 8-10.
1. Прогрессия к полному объему движения.
А. Флексия 180 °
Б. Наружная ротация 90 ° .
В. Внутренняя ротация 85 ° .
2. Изокинетические упражнения в нейтральной позиции.
3. Продолжить все упражнения на усиление силы.
4. Начать упражнения усиливающие мышцы, стабилизирующие лопатку.

Неделя 10-14.
1. Продолжить все упражнения на мобилизации капсулы.
2. Начать программу из 10 упражнений для “бросковых” видов спорта.
3. Абдукция 90 ° , эргометр для верхней конечности.
4. Упражнения с мануальным сопротивлением на диагональные паттерны движения.

III фаза, продвинутая (4-6 месяцев ).
1. Продолжить все упражнения на подвижность.
Стречинг наружной ротации, внутренней ротации, сгибания, на капсулу плечевого сустава.
2. Продолжить 10 упражнений для “бросковых” видов спорта.
3. Изокинетическая наружная - внутренняя ротация.
4. Тестирование изокинетики.
5. Плиометрические упражнения.
6. Интервальная тренировочная программа с одобрения врача.

IV фаза возврата к функциональной активности.
•  Продолжить все усиливающие упражнения.
2. Продолжить 10 упражнений для “бросковых” видов спорта.
3. Продолжить стречинг.
4. Функциональная спортивная нагрузка.

воскресенье, 29 декабря 2013 г.

Lifting Chains

 

The following piece was written by Brodie Sguerzi, a regular little bloke customer and the guy that put together our lifting chains packages. Thanks Brodie.
LIFTING CHAINS
Chains are an invaluable yet simple piece of training equipment, and only limited to uses by your imagination. They can be used as:
  • Accommodated resistance, similar to Resistance Bands without the overspeed eccentric’s and harsh effects that bands can have on the CNS (Central NervousSystem). The primary objective of this is to achieve adequate resistance throughout the entire range of motion of lifts like the squat, bench press and deadlift. 
  • Straight weight, to be added to bodyweight exercises such as chinups, pushups and dips without the use of a dip belt. Either by draping them around the neckor by making a loop with the use of a carabiner and wearing the chain like an ammo belt.
 - Can also easily be added to a cable attachment to put a new spin on old favourites. 
*Showing the proper setup of the bench and squat for chains..
*The setups for conventional and trap bar variations of the deadlift.
 Recommended amounts of chain needed for the given lifts.
 BENCH PRESS 1RM
 Under 90kg       – 1 chain per side
90kg – 180kg    – 2-3 chains per side
180kg+             – 3 chains or more per side

SQUAT 1RM
 Under 90kg     – 2 chains per side
90kg-140kg     – 2-3 chains per side
140kg-180kg   – 3-4 chains per side
180kg+            – 4 chains or more per side

6 EXERCISES FOR MAXIMUM MOBILITY

 

kelly
By: David Steinberg
Kayaker Brad Ludden, pro cyclist Levi Leipheimer, Olympic rower Erin Cafaro—they’re not coming to CrossFit San Francisco for traditional coaching. They’re seeking out Kelly Starrett, a doctor of physical therapy, to glean his tips on natural mobility. Starrett preaches that joint range of motion matters beyond just injury prevention or rehab. The real benefit of mobility, he says, is the mechanical advantage: ideal positioning allows for optimal power output. Until you’ve got proper range in all your joints, you simply haven’t discovered your body’s real potential. “The typical athlete is brutally inefficient,” says Starrett. “Improving mechanics by resolving problems with tissue restriction and positioning is like taking the emergency brake off a Ferrari.” Running? Let’s see what you’ve got when a tight hip capsule isn’t ruining your extension. Rowing? Healthy dorsiflexion means you move more water.
For the past year, Starrett has posted daily mobility workouts on his MobilityWOD.com website, and the videos have become a viral sensation in the CrossFit community. Here he offers six exercises to increase mobility for specific sports—everything from running to climbing. Spend just two minutes a day on each move—the 10-minute squat requires more time, of course—and make sure to contract and relax in each position. Also, test your range of motion before and after: you should notice improvements almost immediately.


1. Posterior hip mobilization
On all fours, position a stretching band around one quad, then place that foot in front of the opposite knee. Oscillate your hip against the band’s pull. GOOD FOR: Loosening up a stiff hip capsule or making you more efficient on a bike, in a kayak, or whenever you are in hip flexion.
2. Shoulder extension, external rotation
Place your hand through a stretching band and rotate your palm up. Grip the band and lean back, stretching your arm above your head and engaging the lat muscle. GOOD FOR: Opening up shoulder joints, which are particularly tight among swimmers and climbers.
3. Anterior hip mobilization
Place the stretching band around one quad’s hip crease and stretch that leg back, placing the knee on the ground and slowly rotating the hip forward. GOOD FOR: Loosening up tight hip flexors, common among runners, cyclists, and rowers.
4. Ankle dorsiflexion
Standing up, place stretching band just above the ankle and step forward with that leg. Move knee forward and oscillate outward. Repeat facing the other direction. GOOD FOR: Ankle flexibility, which helps save runners tremendous energy.
5. 10-minute deep-squat test
Stand with your feet shoulder width apart and lower your hips to your ankles, making sure to keep your feet flat on the ground. Remain in that position for 10 minutes, moving slightly to stimulate circulation. GOOD FOR: Increasing mobility in the ankles, knees, and hips.
6. Couch stretch 
Start on all fours with your feet against the wall. Raise one leg so the shin and foot lie flat against the wall, then step the other leg forward, foot beneath you. Engage glutes, quads, and hip flexors by arching and relaxing your back. GOOD FOR: Opening up the entire anterior muscle chain, allowing you to fully extend your hips, knees, and ankles.

TRAINING WITH CHAINS

 By Louie Simmons

chains deadlift
Because the human body is stronger at some positions than at others, we are limited as to the amount of weight we can use in a certain movement. For instance, you may be able to do a quarter squat with 600 lbs, but you may be able to only full squat 400 pounds.  We all know through practical experience that while doing a simple curl, at the start of the movement, is very hard, whereas at the finish it is somewhat easier because of changing leverage. This problem was first addressed around 1900 by Max Herz. His solution was the oblong cam, which he patented. Years later, the Nautilus line of exercise equipment tried to solve this age-old problem, -in my opinion unsuccessfully.
One lifter’s strength will certainly be different from another lifter’s at the same joint angle. Let’s go back to the 1960s and power rack training. A power rack will, in one way, address this problem. For example, let’s say a lifter can deadlift 600 pounds off the floor. Utilizing a power rack, with the weight 2 inches off the floor he can pull, let’s say 625, and 4 inches off the floor, 650. By sitting the weight as high as 8 inches off the floor, he may be able to pull 750. In this manner, we have solved, at least partly, the problem of overloading, or providing adequate resistance as joint angles change.
However, it’s difficult for some to display this new found strength to flow from from pin height to pin height. This can be explained by the fact that it is very seldom that one’s body positions the same while pulling off the floor as it is while pulling off the rack. Isokinetics may be a partial solution, by maintaining a constant bar speed. But as with most machines, you must follow the path of the machine which is different from the path  of a free weight. The path of a barbell is somewhat unpredictable at times. Another drawback is that prior to the start, as well as the finish, there is no load bearing on the lifter with this type of apparatus.
girl-squat-chains
Is there answer to the problem of how to overload or adequately load the body to match the body’s increase in leverage? Yes, there is. While many people call me for advice, others give me advice that I pass along. A gentleman, whose name I don’t remember, related to me some training he had done with chains. This was a few years ago, but we finally got around to using chains in an experiment with Amy Weisberger, a current World Champion, whose best total in 12 weeks went from 975 to 1025 as 123; Vanessa Schwenker, a current national champion. whose total went from 1030 to 1100 in 12 weeks; Tracy Tate, a novice lifter, increased her bench from 180 to 210; Dave Tate, her husband, a 308 with a previous total of 2028, who went from 782 to 830 in the squat, 540 to 585 in the bench, and 705 to 720 in the deadlift, for a total of 2135. After being stuck at 710 on a low box squat for 2 years, he made 765 after 6 workouts. Now with these examples in mind, here’s how we use chains in out training.
The chains are 5 feet long, 5/8 link size and 20 lbs each. They can be found at most industrial tool supply companies. For bench pressing, we will attach the chains to the bar so that when the arms are fully extended, half the chain is resting on the floor. After lowering the bar to the chest, all the chain is on the floor. By doing this, the original bar weight is maintained. Let’s go over this again. If you have 300 pounds on the bar plus 80 pounds of chains attached (2 sets of chains), with half the chain already on the floor, that adds up to 340 at the lockout position, but when the bar is lowered, all the chain  is on the floor and the total weight on the bar is reduced to the original 300 at chest level. As you press, the weight gradually increases to 340.
Training with chains in this manner accomplishes three things. 1) We have maintained our original weight in order to use the correct percentage for explosive training. 2) We have overloaded the top portion of the lift, which normally does not receive sufficient work  because of increased body leverage at this position. 3) A neurological response to build explosive strength is developed. This training will train you to drive to the top because you cannot slack off at the top phase as you used to.
Here’s Mark “Smelly” Bell doing what he does best.
markbell

Those who bench press 400 pounds or less should use 40 pounds of chain; those who bench over 500 should use 80 pounds of chain. Those in between should experiment with both amounts and aim for adequate bar speed. Remember, half the chain should rest on the floor when the bar is racked.
    Lifters who have a sticking point at or slightly above the knees in the deadlift will also find great benefit from using chains. Attach the chains to the bar with a lightweight chain to adjust  where the heavy chain will leave the floor and contribute to the weight on the bar.
Tom Waddle uses 405-455 of regular bar weight on the deadlift bar. To that he will add up to 200 pounds of chain. As he lifts the 405 it gradually turns into 605 as the chains leave the floor.
The chains compensate for added leverage near the lockout. If you are weak at the top, this will solve your problem. Also it will develop starting strength. Because the chains make it more difficult to press as the bar ascends, you will instinctively try to accelerate the bar from start to finish.
The effects of special training normally occur in 2-4 weeks, but to my surprise, the training effect with chains is immediate.
As an experiment, we loaded the squat bar to 415 and did 2 reps. Next, a set of chains was added. They were attached so that all the chain weight was on the bar at the top, of 455, and half was unloaded at the bottom, or 435. Four additional sets were done, for a total of five with 415 or more. On set 6, two sets of chains were placed on the bar; top weight 495, bottom weight 455.  On set 7, three sets of chains were used; top weight 535, bottom weight 475. Set 8, four sets of chains were used: top weight 575, bottom weight 495.  Set 9, five sets of chains were used; top weight 615, bottom weight 515. These sets were done with 50 second rest periods. Next, we removed all the chains so the bar was reduced to the original 415. The box, which was already an inch below parallel, was lowered another inch. Four more sets were done. To our surprise, they were more explosive than our first sets with 415.
After 13 sets with 50 second rest periods, we were actually more explosive because of the chains. This immediate benefit is unheard of with conventional training.
I don’t sell chains, but I hope you buy this idea. It is one of the most effective ways to train that I have encountered. The chains will build starting strength and overload the body at the top of all three lifts, where due to added leverage, the muscles receive little work compared to the bottom portion of the lift. At the bottom, the chains work as a lightening device, by enabling one to handle the most weight at any one position of the lift.
I am passing this Westside Secret on to you in the hopes of helping you reach your goals, no matter what they may be.
squat chain training
Courtesy of Louie Simmons and Westside Barbell

суббота, 28 декабря 2013 г.

Assessing posture through scapular adduction and abduction

 

This is an excerpt from Postural Assessment by Jane Johnson.


Step 7 Scapular Adduction and Abduction
Next, take a look at the scapulae and their relationship to the client’s spine. Observing the relationship between the medial borders of the scapulae and the spine, decide whether the scapulae are adducted (retracted) or abducted (protracted). Many clients, unless engaged in regular exercise or sporting activity involving the upper body, have slightly protracted scapulae. This could be due in part to the kyphotic posture many people adopt when sitting.
TIP If you cannot see the medial border, gently palpate for it. To locate it, ask your client to place his hand behind his back while you do this. Remember that, in doing so, the scapula will change position. You may find that drawing a horizontal line on the skin directly down this border helps you get a better idea of the position of the scapulae.
What Your Findings Mean
Protraction of the scapulae often accompanies poor posture in which the rhomboids and the lower fibers of the trapezius are lengthened and weak bilaterally. Retraction of the scapulae is much less common and occurs when people adopt a military-style posture: chests pushed up and out, shoulders drawn back and down. In this case rhomboids might be shortened on both the left and right sides of the body. Clients engaged in sporting activity in which retraction predominates on one or both sides of the body (e.g., javelin throwers and archers) might demonstrate unilateral shortness in the rhomboids on the side of the retraction. Observation of clients who regularly engage in sporting activities involving bilateral retraction of the scapulae—such as rock climbing and rowing—may reveal hypertrophy in both left and right rhomboids.
Consider, also, what happens to the medial border when the scapulae rotates. With upward rotation the medial border and inferior angle are abducted from the spine, lengthening the rhomboid major and shortening the rhomboid minor and levator scapulae. With downward rotation, the medial border and inferior angle are adducted towards the spine, shortening the rhomboid major and lengthening the rhomboid minor and levator scapulae. Table 3.1 summarises this information. Notice that the serratus anterior has been included in this table because it attaches to the medial border of the scapulae on the anterior surface of the bone. For more information about rotation of the scapula, see step 9.
When assessing the shoulder region, as with any area of the body, be careful not to jump to conclusions regarding the source of shoulder pain. Just because a person stands with protracted scapulae and an internally rotated humerus, for example, does not mean that her scapular pain results from the anatomical positions of these bony structures. There are other possible sources of pain. For example, way back in 1959, Cloward reported on the likelihood of scapular and upper limb pain originating from cervical discs.
Read more from Postural Assessment by Jane Johnson.

Avoiding Shoulder Pain: 7 Unconventional Exercises To Prevent Injury.

When I was an orthopedic physical therapist, I can’t tell you how many shoulder patients I treated through the years.
The shoulder was my gig, my speciality.
And, for a period of time, I was fortunate to work directly under one of the top physical therapist’s in the country.
I can’t tell you how invaluable that experience was.
It was through that experience, I became was known as the “shoulder guy” in my clinic.
I saw almost every shoulder pathology you could think of.
Yes, I’ve seen and treated it all.
Lots of post-op rotator cuff (RTC) repairs, labral repairs, sub-acromial decompressions, and many other unique surgical cases.
I’ve seen a lot of RTC problems and shoulder instabilities, especially in the athletic population, not to mention all the “frozen shoulders” (adhesive capsulitis).
There’s a lot that can go on in the shoulder complex.
The shoulder complex is…complex.
There’s a lot that can go wrong in the shoulder, but a majority of problems are usually RTC related.
Believe me when I say, you want to avoid shoulder injuries because one problem can lead to another (ex. tendonitis to dysfunction to disuse to frozen shoulder).
And, many shoulder injuries are preventable by strengthening the RTC and scapular musculature, doing the right types of exercise, and avoiding poor techniques.
That’s where this information will help you.
You need to understand that the RTC’s primary function is to hold the ball (humoral head) in the socket (glenoid).
There are 4 muscles that compose the RTC, which are:
  • supraspinatus
  • infraspinatus
  • subscapularis
  • and teres minor
The 4 muscles of the RTC are responsible for allowing a dynamic synchronization of muscle firing that allows for optimal joint biomechanics and function.
Here’s why this is important.
If the RTC musculature is imbalanced, weak, injured, or dysfunctional, the joint biomechanics will not function properly, which can lead to pain with motion.
It’s essential that these muscles work together in a synergistic manner to elevate the arm properly.
The key is to keep these muscle strong and healthy so that they do their job, which is to stabilize.
The question is, what are the best exercises to optimally strengthen the RTC?
When I was a PT, we used to do a lot of things with bands, tubing, and light dumbbells.
I’ll say that the methods I had the most success with were the “hands on” or manual techniques I used to do with my patients.
Things to promote strength, mobility, stability, and neuromuscular education (optimal muscle firing and movement patterns).
Today, I want to share with you what I now believe to be the best exercises to prevent shoulder dysfunction and improve or restore mobility, stability, and strength.
It comes down to just a few things.
Here they are:
1-THE TURKISH GET UP (TGU) and components of the get up.
I would say that the TGU is the most important of these exercises, and truth be told, it is.
The TGU is a wonderful shoulder exercise that enhances and optimizes RTC function by moving through a broad range of motion, while the RTC is firing and stabilizing the entire time.
The TGU and it’s component parts are what I consider to be the staple for maximizing shoulder joint function.
Not only does it fire the RTC the entire time, but the weight bearing positions are outstanding for scapular stability.
It’s critical to get this exercise right and not rush it as you’re moving through each transition.
As renowned physical therapist Gray Cook says, “It’s important that we honor this movement.
Again, I would probably consider this the single most important exercise to optimize shoulder health.
2-THE WINDMILL
The windmill (with a kettlebell) is another similar type exercise for the shoulder because it requires a dynamic range of motion, mobility, and stability to perform.
As you move throughout the windmill, the RTC must constantly fire and stabilize the humoral head through the wide range of motion.
Again, similar in effect to the TGU.  It promotes strength, stability, and mobility.
3-THE ARMBAR.
The armbar is very interesting and I debate a little whether to include it here.
It’s really a drill and not an exercise, but it has similar benefits to the exercises above and I believe it should be included in this list.
There are some differences though.
The shoulder mobility is not as great as with the TGU and windmill, but the stability and proprioceptive (knowing where your arm is in space) benefits are outstanding, which is why I like it for total shoulder health.
And, it really opens up the anterior portions of the shoulder complex (anterior glenohumoral joint, pecs, and rib cage).
So, for tight pectorals, this is a fantastic stretch.
There are some variations on how to perform this drill, but to see exactly how I do armbars, check out this video tutorial.
The armbar is also outstanding for thoracic mobility, which is something we all can improve.
4-THE PROPERLY PERFORMED MILITARY PRESS.
The military press is excellent for total shoulder strength, but it has the mobility and stability elements to it, as well.
The key here is to perform the shoulder press in the plane of the scapula, which is approximately 30 to 45 degrees anterior to the frontal plane.  
This is a little tricky to explain, but basically your arm is not positioned straight out to the side and it’s not straight out in front of you, instead it’s between 30 to 45 degrees.
(See the picture for the visual representation of the plane of the scapula).
Keeping the press in the plane of the scapula is not only safe, but is the most functional and biomechanically efficient position for the shoulder to effectively press the kettlebell.
The military press is excellent for the shoulder complex and incorporates not only the RTC, but all shoulder musculature for stability and mobility.
5-THE KETTLEBELL SWING.
This exercise may come as a surprise for you, but the kettlebell swing is fantastic for the RTC.
Why?
Because the entire time you are swinging the kettlebell, the RTC is firing to stabilize the shoulder joint and maintain the humoral head in the glenoid.
Remember, in the Russian style swing, the shoulders (especially the deltoids) aren’t really active, but the load on the upper extremities for the RTC muscles to contract continuously and hold the shoulder in place.
So, from a standpoint of strengthening the RTC in a dynamic, non stressful way, the kettlebell swing is surprisingly excellent.
6-PLANKS AND PLANK VARIATIONS.
The plank (and it’s variations) are also wonderful for shoulder joint strength and scapular stability.
When you are holding a weight bearing plank position, again, the RTC is firing to maintain shoulder stability.
And, you’re also recruiting other shoulder and scapular stabilization muscles here, as well (trapezius, rhomboids, serratus anterior, lats, and teres major).
While the plank is typically used for abdominal and trunk stabilization, the plank is a phenomenal shoulder stability exercise that does not stress the shoulder.
Planks for optimizing shoulder strength?
Yes, absolutely.
7-OVERHEAD STATIC HOLDS (WAITER’S WALK).
And, finally, the overhead static hold is great for the same reasons I continue to mention.
The overhead hold (such as with a waiter’s walk or overhead squat) forces continuous firing of the RTC muscles to promote shoulder stability.
Again, it’s the continuous firing of the RTC with dynamic movement that is so effective for the shoulder joint and the prevention of injury.
I’ve found these types of exercises to be the best, least stressful ways to optimize shoulder function, improve RTC strength, and minimize risk for injury.
I could go on with more great examples, but this list serves as a solid program for the shoulder.
I should note that I would also add more scapular stabilization work to the exercises listed above.
Things such as various scapular retraction exercises, bat wings, and push ups with scap protraction are just a few examples.
And, this would be highly necessary if scapular weakness or dysfunction was evident.
Here’s the bottom line to all this.
To minimize the risk of injury, you need to keep your RTC strong and healthy.
I’ve provided 7 examples of what I consider to be the best in shoulder stability and mobility training to reduce the risk of injury.
And, I would consider the TGU as the mother of all shoulder exercisesbecause of the unique benefits and it addresses all the things I have mentioned in this article.
This article really just scratches the surface on optimizing the function of the shoulder joint.
I’ll have more to come on maximizing strength and preventing injury in the shoulder, including training videos on these methods.
Stronger shoulders and reducing the risk of injury are keys to getting better results and elevating your training to the next level.
Keep that in mind.
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