Shoulder Pain? Rounded shoulders? I am currently dealing with some internal impingement on my left shoulder and have been seeing the physio for it. Check out this great post my good friend and PT Chris Hynds Personal Training wrote up. Take a look at the video and start incorporating the methods shown into your day to help cure your shoulder issues! Good morning guys, I think one of the very few things we can all agree on in the fitness world it that solid posture during exercise is one of the most important aspects of training, One of the most common issues that I come across with clients and I also get asked a lot questions on the subject is Shoulder Pain In fact I spent a session just this morning with a new client on how to correct his Rounded shoulder posture which is what has lead me into this post. If you experience shoulder pain during exercise and it is caused from poor posture i.e. Rounded Shoulders, you may want to read the rest of this post, watch the 10minute video attached, and add some of the exercises and techniques into your current routine. The shoulder joint (AC joint) and scapula are two of the the most complex joints in the body with a huge array of muscles, tendons and ligaments crossing over and through a very narrow joint space. For someone with healthy shoulders this generally wont cause any problems, but for the majority of the population, too much time spent in poor posture due to sitting at the computer for too long, spending too much time in a slouched position or a poorly balanced exercise routine can all lead to a rounded shoulder (Kyphotic) posture. The problem with this rounded position means that it narrows the joint space within the Shoulder (AC) joint, meaning if you are trying to lift your arms above shoulder height (Shoulder press, Bench Press, Chin Ups etc) you are at a greater risk of causing impingements to the muscles and tendons running through the already narrow joint space. This pain and lack of movement then causes compensations at the surrounding joints, mainly the Scapula. Your body will try to find an alternative way to create the movement that your shoulder can no longer carry out and this is usually when the rotator cuff muscles get put under extra strain due to the scapula having to pick up the slack and create that extra movement. This is where, rotator cuff strains, impingements, frozen shoulder and general niggles come into play. So how do we fix this? 1 - Foam Roll & Spikey Ball (Massage) 2 - Stretch/Lengthen 3 - Isolate and strengthen Foam Rolling the Thoracic spine and getting the Spikey Ball into the Upper Traps, Pec Minor, and Scauplar muscles will help release any excess tension created from being over worked. Stretch/Lengthen the Pecs, Lats and Upper Traps, all of which are internal rotators of the shoulder. This will create better joint dynamics, these muscle after being stretched wont have the same pulling force on the joint, meaning that the joint has better potential to sit in a stronger more stable position Isolate and Strengthen, middle traps, lower traps, rhomboids and rotator cuff muscles. This will create that stability which is currently lacking and because of this stability the overworked muscles will have some well needed rest, and in turn will also reduce aches and pains. All of this info is reflected in the video I have attached,so if you currently have shoulder problems or just bad posture, take that 10 minutes you where about to spend scrolling aimlessly through facebook and educate yourself on how to better manage the problem. If you have any questions please feel free to ask
Posted on: Tue, 22 Jul 2014 05:52:23 +0000
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