Shoulder and neck pain and dysfunction are among some of the most common complaints of the overhead athlete and desk-bound worker
The scapula serves as our shoulder’s stable base. We need a strong and stabilized scapula in order for our shoulder joint to move properly.
An increase in the activitiy of upper trapezius, pec minor, and levator scapula, combined with a decrease in the acitivity of lower and middle trapezius and serratus anterior results in dysfunction.
These dysfunctions in scapular motion can result in shoulder impingement and rotator cuff tendinopathy.
ELBOW WALKS
An absolute rotator cuff killer that hits the infraspinatus and teres minor isometrically, concentrically, and eccentrically.
HOW TO PERFORM:
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Keep your elbows and hands against the wall. Maintain tension in the theraband the ENTIRE TIME.
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As you move one arm up (right hand for example), ensure that your left hand is anchored and doesn’t move, this will isometrically challenge your left rotator cuff.
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As you move your right hand up, make sure to move in a curved “C” pattern. This allows you to eccentrically and then concentrically challenge the right rotator cuff.
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I like to shoot for 3 “in and outs” per side on the way up, and then 3 more on the way down. That’s 1 rep. I shoot for 5 reps before taking a break and boy, will you feel the burn!
SCAPULAR STABILISATION
The middle and lower trapezius are just as important during overhead exercises to promote optimal mechanics. More importantly, we have to learn how to activate the trapezius as a stabilizer, rather than a mobilizer, during certain glenohumeral joint motions.
we have to train our scapular stabilizers and rotator cuff to be strong in this position!
Be sure to avoid hiking your shoulders into your ears and keep your elbow relatively stable with as little movement as possible during this exercise.
OVERHEAD CARRIES
great way to train proper shoulder muscle recruitment under heavy load. You need good lower trapezius, serratus anterior, and upper trapezius muscle activation to maintain a stable, upwardly rotated scapula.
Making sure to maintain a nice window of space between your neck and shoulder is a great way to ensure you’re not excessively using your upper traps.
Trapezius Muscle Balancing Exercises
The prone and side lying positions decrease the upper trap’s activation as a postural muscle. When you stand, the upper trap is more active as its working against gravity. Laying on your stomach or side eliminates the effects of gravity and can decrease excessive activation!
PREHAB SHOULDER WARMUP
Your warm-up should always incorporate priming your nervous system and target muscles for your specific lifts
1) Face-Pull: This exercise is a modified row movement. It targets the RHOMBOIDS and more importantly, the MIDDLE TRAPEZIUS to get good activation. Additionally, EMG studies have shown that the face-pull has one of the highest average and peak EMG activities for the posterior AND middle deltoids, too!
2) Shoulder external rotation in a 90/90 position: This exercise achieves concentric, eccentric, and isometric activation throughout. It also induces the exact same shoulder position of any overhead movement like the press or snatch.
3) Resisted Y-Upward Rotation: This exercise primes your serratus anterior, upper traps, AND lower traps due to the particular angle of the arm in the scapular plane.
Why not join one of our resistance band or strength classes and in cooperate shoulder prehab into your routine today. Email kmjgroupfitness@hotmail.com to find out more.
