I do not know about you, but probably a third of the athletes I see now have shoulder pain, encroachment , rotator cuff, etc., as a diagnosis. Another 1/3 complain of occasional symptoms and have any obvious signs of impending problems :. Poor posture, abnormal glenohumeral rhythm and shoulder blade detachment go with their poor training habits
So what to do? For those of you who work with athletes on a daily basis, keep the following tips in mind.
Warm-up
Everyone knows a good warm-up is important. What most athletes do not understand is what they are supposed to be warm!
ROM and flexibility are essential, not only to the shoulder joint. The thoracic spine must be mobile enough in extending the blades are allowed to shrink and press back to the normal joint mechanics of the shoulder occur. Pec minor must also be addressed, sealing causes an anterior tilt of the scapula and increase the chances of collision.
Thoracic Extension using Foam Roller
Pre-activation is also essential. Turn the stabilizers of the shoulder blade and the rotator cuff muscles and abdominals, before lifting heavy weights for maximum protection of the shoulder.
Kettlebell Scapular Retraction
Kettlebell Scapular Depression
T Y, L, and W
Inchworm
Even when the lower body is to be the focus of the session, you should always include these types of exercises in the warm-up. Squats, deadlifts and all Olympic lifts require high mobility of the shoulder girdle and stability. Consider the next two years to put it all together.
Deep Squat Progression (Gray Cook and Lee Burton)
Kettlebell Swings
and Don'ts
Is chin-ups and pull-ups, lat pulldowns are OK, but for the sake of performance do chins or pull-ups.
Do not pull up or pull down behind the neck, that place more stress on the anterior joint GH, a common cause of encroachment.
Do rows with dumbbells, a barbell, or a machine, but the posture must remain perfect with retracted blades.
not perform presses behind the neck. Nothing like creating more overlap with a lot of weight. Guaranteed to increase activity however.
Do Deadlifts. There are many varieties to choose from, see our video library, but they all need a large stabilizing the scapula with hip and core work.
Do not make straight lines. Watch the video. Kind of like the Hawkin test for Impingement not. Also difficult to maintain any kind of shoulder joint stability.
Does the inverted lines. This work such as lines, but integrating the extra work to the entire posterior chain by keeping the body rigid.
Do not shrug. Most athletes are already more active in their upper traps, which facilitates just that with poor posture all the weight in front of the body. Deadlifts done properly work the traps enough.
Do the Farmers Walk. Hold a dumbbell in each hand and walk heavy, simple as that. Posture has to be perfect, shoulder blades retracted to the maximum, and crush the dumbbells with the handle. The exercise ends when the handle fails or is lost retraction
Volume
This is the workout plan of your typical male athlete :. Bench press 4 x sets, incline press x 4 games, shoulder press x 4 sets, front and lateral dumbbell raises x 3 sets each, two exercises biceps x 3 sets each, lat pulldowns and rows as time. The muscles "beach", basically what you can see in the mirror. This is simply begging for a shoulder problem. You'd be amazed how many athletes work this way. . Or, if you have done this for a while, you're nodding in agreement right now
At the very least, the volume should be 1: 1 front working on the back . Thus, for each set of bench press, shoulder press, etc., there must be a set of rows, chin, etc. Mike Boyle and others now recommend a 1: 2 ratio front to back. This is not only to compensate the formation of constraints, but because we're a sedentary society and sit too much. The fact is, most of what we do in our waking hours can contribute to poor posture and mechanics of the poor shoulder.
Bench Press
add this section knowing that we can never completely eliminate the Planet of the bench press. Athletes continue to try so bench more than they are able to keep us busy for the rest of our career. I'm here and that I know it all. Today, I push-ups for a variety of reasons, but that's another article. So for those who must continue to stand, here are some tips for them.
Stop short. Slowly lower the stop bar 2-3 inches from the chest before pushing upwards. This prevents the last anterior translation bit in the shoulder joint. With a dumbbell, stress is moved out of the pecs and shoulders at that time anyway. If the formation of the chest is the goal, then it is a good idea. If you are a power lifter then you're screwed. I laugh. Rolled towel works well here as well as a learning tool, but not bounce.
Another quick note about it. Many college football strength coaches require their players stop as well. Reason No. 1 is to protect the shoulder joints. They lose their jobs if too many guys are injured. Reason 2 is more functional than the position to take on the opponent and then extend your arms. If your opponent gets too close to your body, then you are in trouble. This will attract the attention of football players of high school anyway.
Bench press handle must be less than or equal to 1.5 x bi-acromial width less shoulder and joint stress AC. A literature review just published in the Journal of Strength and Conditioning NSCA look at all the research on the width and grip injuries. A narrow grip will reduce the shoulder abduction angle thereby reducing stress. The optimum angle is about 45 degrees, which is what you would see a power lifter elite. Bodybuilders and many athletes approach 0 degrees thinking they are working harder chest. Research shows no significant difference in the recruitment pec or deltoid angles between 45 and 0 degrees abduction. At 45 degrees, it is much more triceps recruitment that would be desirable in sports such as football and wrestling. No good reason for your athletes / patients not to try.
Bench press one rep max should equal a chin-up rep max. This is just something interesting that Mike Boyle wrote about regarding the protection of the shoulders. This is something athletes looking to do and he reports fewer injuries. Chin-up max is figured by adding body weight and the amount of extra weight on the belt weight of the athlete. It's a fun test at least, gives athletes something concrete.
For an athlete, back in the weight room is essential to performance. Our job is to get them out better and safer than ever. Following these recommendations maintain strong and out of the training room.
- Green, Carly M, and comfort, Paul. The width Grip Bench Press effect on performance and injury risk. NSCA Strength and Conditioning Journal. Vol 20, Issue 5, pages10-14. 07.
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Joe Heiler PT, CSCS
Joe Heiler MSPT is the owner and content manager SportsRehabExpert.com, a site dedicated to the advancement of education rehabilitation and performance professionals. The site focuses on orthopedic and sports physical therapy subjects through webinars, audio interviews, articles, manual therapy and exercise videos, and more.
Joe is also the owner of Elite Performance Physiotherapy and Sports in Traverse City, MI specializes in orthopedics and sports medicine, as well as training of athletic performance. It is Graston Technique (GT) and a certified instructor GT SFMA FMS and trained, and is passionate about a number of soft tissue and manual techniques, including Trigger Point Dry Needling and manipulation.
Latest posts of Joe Heiler PT, CSCS (view all)
- The Bird Dog - basic Classic stability - April 4, 2016
- Points triggering and pain shoulder - Part 2 - February 29, 2016
- trigger Points and shoulder pain - Part I - January 19, 2016
- basic stability vs core strength - Part II - April 1, 09
- basic stability vs core Force - March 1, 09
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