Keeping Those Dang Shoulders Healthy

The shoulder girdle is one of the most complex and, oftentimes, dysfunctional structures in the body.  Our workouts place tremendous immediate and cumulative stress on this structure.  Even perfectly functional, healthy shoulders are susceptible to pain and/or injury under the demands we place upon them. Aside from ensuring you are using good technique and appropriate weights, there are many other accessory exercises and stretches that ALL of you should be doing before and after your workouts.

We offer you this excellent video series from Mike Robertson of Elite FTS to help ensure you are doing everything possible to avoid the shoulder pain/injury bug. 

If you have questions or need help implementing any of these techniques, ask one of your fantastic CFGC coaches. Now get your butts in here 5 minutes early and stay 5 minutes after class and keep those dang shoulders healthy!

Introduction and Band Traction

When do I use this?

Pre-workout, post-workout, or on off-days.

How long should I hold each position?

Just move around. You don’t need to hold each position for too long.

Training Tips

• Make it organic and try and traction your body in as many ways as possible.
• If you have any pain, stop.
• If you have a specific area that needs more work, spend more time in that position(s).

Self-Myofascial Release (SMR) Series

When do I use this?

Pre-workout, post-workout, or on off-days.

How long should I work on each muscle group/area?

I generally recommend 30 seconds to 1 minute for each position. When you’re starting out a minute is preferable, and back off as tissue quality improves.

If you have a really stiff or sore area, make sure to spend a bit more time there.

Training Tips

• If you have any pain, stop. And yes, there is a difference between discomfort and pain.
• If you have a specific area(s) that needs more work, spend more time on that area(s).

Upper Back Stability

When do I use this?

During your workout – either immediately before your primary exercise or towards the end of your session.

How many sets/reps should I do?

I generally prescribe 2-3 sets of 8-12 reps in EACH position. If you want to make it more challenging, either hold some light weights or hold the midpoint position for 3-5 seconds.

Training Tips

• “Y” – 10 and 2, thumbs up, squeeze shoulder blades DOWN.
• “T” – 9 and 3, thumbs up, squeeze shoulder blades BACK.
• “I” – 8 and 4, thumbs up, squeeze shoulder blades BACK.
• These are motor control/recruitment exercises, so don’t try and load them up too heavy! Learn to use the appropriate muscles, and then work to get them stronger with vertical (chin-ups/pull-ups) and horizontal pulling (rowing) exercises.

Shoulder Strengthening

When do I use this?

During your workout, typically towards the end of your session.

How many sets/reps should I do?

I generally prescribe 2-3 sets of 8-15 reps.

Training Tips

• Chest up/out, slow and controlled motion. Don’t use momentum or go too fast!
• This is just one exercise you can use to develop your ‘cuff. Start with this one and dial in your technique, then feel free to try other options.

Post-Workout Stretching

When do I use this?

Use these at the end of your training session.

How many sets/reps should I do?

Perform one “set” of each. Each “set” consists of one hold, which should last between 30 seconds and 2 minutes.

Training Tips

• DB Fly EQI – Shoulder blades back/down, soft elbows, keep your core tight. Curl the weights in upon completion of the set.
• Lat EQI – Soft elbows, core tight. Let the weight drop to the floor at the end of the set.
• Time to completion should be 30 seconds to 2 minutes. If you can’t hold 30 seconds, reduce the weight. Once you can hold for 2 minutes, increase the weight.

Static Stretching

When do I use this?

Post-workout, in the evening before bed, or on off-days.

How many sets/reps should I do?

Perform each stretch twice, holding for 30 seconds. If you’re really stiff, feel free to hold up to one minute in each position.

Training Tips

• Pec Stretch – Tuck your shoulder blade back/down like you’re going to bench press to stabilize your scapula and increase the stretch.
• Lat Stretch – Round the lower back slightly to increase the stretch.
• Sleeper Stretch – Tuck your shoulder blade back/down like you’re going to bench press to stabilize your scapula. Use your “off” hand to provide gentle overpressure.

Comments

[Philip]

Good stuff