This isn’t your average rotator cuff and scapula article. We will be demonstrating and explaining seven evidence based shoulder exercises. Principles of biomechanics, kinesiology, and electromyography will be explained and you’ll learn how to increase targeted muscle activation, improve scapular muscle activation sequencing, and challenge shoulder stability. We are taking broscience to the next level, providing research and evidence based approaches to prehab the shoulder for longevity.
This article will use a global approach, via Developmental Kinesiology, to train muscles through purposeful movements. Some of you may know this as “Dynamic Neuromuscular Stabilization,” (DNS). DNS is originated by Pavel Kolar, who was known as one of the best student of the legend Vlademir Janda.
The basis of DNS is on developmental kinesiology; that in early childhood your movement pattern is automatic, predictable, and genetically formed as the nervous system matures. […]
There are 4 main components of getting full overhead shoulder mobility with optimal mechanics. These include:
1. Lumbo-pelvic control: poor motor control here will result in excessive extension of the Lumbar spine & Rib flare, which will give you a false sense of achieving full shoulder elevation.
2. Thoracic extension: THIS IS WHERE YOU WANT SPINE EXTENSION, the thoracic spine is responsible for 20 degrees of arm elevation, without extension here the scapula will not move properly. […]
There is a huge misconception in the fitness and rehab worlds. Far too often, we label exercises as a good exercise or bad exercise for all athletes. Many preach that squats are a must in every athlete’s fitness program and exercises such as behind the neck press’ should never be performed…when in fact, many of these movements can be great for athletic performance. These beliefs are from years of dogma surrounding certain movements. But in reality, any exercise can be a bad exercise if an athlete lacks the requite mobility & motor control.
This article was originally published on The Barbell Physio.
We will be addressing 3 COMMONLY OVERLOOKED MOBILITY CONSTRAINTS to a successful front rack position and more importantly, 3 WAYS TO FIX THEM. Yes, thoracic extension and shoulder flexion limitations are often times the biggest culprits, but let’s not forgot to address wrist, elbow, and transverse plane shoulder mobility as well.
You hear it all the time…”Keep your shoulders back! Stand tall! Chest out!” Posture has become an ever present issue within healthcare circles and your ergonomic-minded co-workers alike, but why exactly is posture so important? As renowned Doctor of Science Vladimir Janda explains,
“Human movement and function requires a balance of muscle length and strength between opposing muscles surrounding a joint.”
Poor posture results in what is known as a muscle imbalance at a joint, in which opposing muscles (the agonist and the antagonist) on opposite sides of a joint provide differing amounts of tension, due to muscle weakness or tightness. Muscle imbalances can then result in abnormal stresses applied to the joint.
The rotator cuff (will reference as RC from here on out) is a group of 4 muscles and their associated tendons that span the shoulder joint, or more anatomically speaking, the glenohumeral joint.
These muscles are: the supraspinatus, infraspinatus, teres minor, and subscapularis.
The RC is extremely vital to dynamic shoulder joint stability, as they are the only muscles that directly span the glenohumeral joint. While our bigger muscles, like our deltoids, lats, and pectorals control gross movements around the shoulder, the RC acts to stabilize the glenohumeral joint during these movements.