LAST WEEK WAS SHOULDER WEEK!!!!!! Last week every second client seemed to have shoulder issues.... and as much as you all think I like hurting you and enjoy watching you wince in pain I really dont. I have written some points below on what to look out for and do to help you protect your shoulders and keep them from hurting... 1. When exercising pulling exercises are as important as pushing exercises or you may create an imbalance as your chest muscles will become tighter than your back muscles if you just focus on the push. Your shoulders will slump forward and your arms will turn inward. Pulling exercises strengthen the muscles in your upper back. Concentrate on pulling your shoulder blades down and back to encourage good posture. 2. Push ups work well for letting your scapula move freely. This improves shoulder health and strengthens the shoulder stabilizing muscles like the serratus anterior which can be weak and inactive. 3. Opening your pecs with soft tissue massage is perfect if you have an imbalance of a strong chest but a weak back and your shoulders pull forward. You need to lengthen your chest muscles and hold good posture so the shoulders may sit properly. Stretching may not be enough and massage will restore your muscle quality. 4. If you can’t put one hand over your shoulder and reach your other hand up behind your back to meet it you will also have a tight mid back or thoracic spine. Massage and learning to use a foam roller and doing daily stretching for this area will help immensely. 5. Kettle bells, dumbbells, straps etc. will be much kinder to your shoulder muscles than barbells and machines as your arms will be able to twist naturally and not be restricted which puts stress on your joints. 6. When you stand with your arms relaxed ...where are your hands??? If the palms aren’t facing each other and are facing backward you are in risk of an impingement to your shoulder joint. Talk to your PT or gym instructor about exercises that will help you rectify this by externally rotating your arms. 7. Strengthen your lower trapezius muscles as they are critical in getting your shoulders to sit correctly, they help with posture and proper movement of your shoulder blades. 8. Hips need to be open and unrestricted. If your shoulders are tight more often than not your hips will be tight. If one shoulder is sore you will probably have the opposite hip having issues as well. Golfers...your shoulders are one of the most important parts of your swing. Gym members... your shoulders are important for strength and overall structural balance Mine workers....your shoulders are an important for support of your neck and keeping your body balanced when dealing with those 12 hour shifts. ....your shoulders are important to keep good posture whether at work, school, or play. Standing all day, sitting at the computer, driving or just playing with your kids.... LOVE YOUR SHOULDERS and of course if you are concerned at all about any shoulder pain please go and see your doctor....
Posted on: Sun, 14 Sep 2014 11:32:10 +0000