Everyone knows this expression. If you feel uncomfortable with the shoulder workout, it can cause problems. What starts as a bite may soon get worse, but many gymnasts ignore it until the pain becomes unbearable.
It is a familiar story. Shoulder injuries are among the most common in the gym and often require lengthy rehabilitation or surgery. Well meant but harmful advice often worsens the situation.
The end result is that the shoulder is a complex joint. It's worth taking the time to learn the basics and follow the steps required to prevent your winnings from being hurt by injury.
The shoulder is the most flexible joint in the body, but the flip side is one of the less stable ones.
I say "joint," but it's not a single joint. It is the articulation between the humeral head and the glenoid fossa at the shoulder. It's often compared to a golf ball that's on a pretty big tee. The joint is designed for maximum mobility to allow a wide range of upper body movements. However, this inherent instability is the cause of many problems.
The rotator cuff is crucial as it stabilizes the shoulder. Most shoulder injuries affect the rotator cuff, and the purpose of most rehabilitation work is to strengthen them.
The rotator cuff consists of four muscles, which are reminiscent of the acronym SITS: supraspinatus, infra-spinatus, teres minor, and subscapularis. These muscles come from different parts of the scapula and are inserted into the humeral head and converge into a tendon cuff around the joint.
Problems usually occur when tight inner shoulder rotators pull the humeral head forward and inward. If the outer shoulder rotators are weak, they can not counteract this force, and this causes pain in the rotator cuff.
Although pain in the shoulder is felt, the cause of the problem is usually more common. Chest, back and bicep muscles move across the shoulders, so every rotation of the upper body activates the rotator cuff to a degree. Unfortunately, many of the exercises we do for these body parts cause an internal shoulder rotation. There is a mismatch between the inner and outer shoulder rotators. Guys who bang their pecs and lats may be compounding problems by over-training their inner rotators and neglecting their outer rotators.
SEE ALSO: 10 tricks for bigger, healthier shoulders
1. Studies evaluating the rotator cuff resistance of patients with shoulder impingement syndrome consistently demonstrated a muscular imbalance between the outer rotator and inner rotator muscles of the injured shoulder.
. 2 A significant decrease in the electrical activity of the muscles of the supraspinatus and infraspinatus rotator cuff was noted in subjects with shoulder impingement syndrome compared to uninjured subjects.
. 3 In a series of studies, the strength ratio of external and internal rotators in healthy, uninjured subjects was measured. They report that one should be at least 60 to 70% as strong as the corresponding muscle group. If your inner rotators can lift a weight of 10 pounds, your external rotators should be able to pull a weight between 6.5 and 7.5 pounds to avoid muscular imbalances.
1. Do not ignore shoulder pain. Training through it will lead to more serious injuries that require a longer and more invasive treatment. If you feel pain, you should include a break and a phase of change in your program so that your muscles do not rub and learn how to exercise safely.
. 2 Exercise caution when doing exercises that require excessive internal rotation of the shoulder, such as exercise. B. Front lifting, lateral lifting with lowered thumbs and upright rows. These movements cause the supraspinatus to reach a potentially endangered position.
. 3 Strengthen the middle and lower trapeze and the rhomboids to increase the stability of the scapula. Try to fly backwards with straight elbows to hit the middle traps.
. 4 Keep the outer rotators strong and the inner rotator muscles flexible to avoid a poor ratio between internal and external forces, causing the humeral head to be pulled forward. Regular stretching after exercise helps.
SEE ALSO: Doctor Lift: Strength and Protection of the Rotator Cuff
Try this Training
If you are looking for rotator cuff exercises on the Internet, there is a wealth of generic moves appearing. The exercises here do not cover everything, but they are the most effective exercises for men who want to improve their freedom of movement and the strength of their rotator cuff and scapula.
The rotator cuff consists of a similar number of slow and fast twitch muscle fibers. So your goal should be to increase muscle endurance, and you should vary the pace. Resist the urge to become heavy: this program is more about the prevention of injury than the prevention of hypertrophy. So it's a short-term measure that will allow you to gain pain-free afterwards.
Add the following exercises to your daily routine for four weeks. They greatly increase your chances of avoiding injuries and enable you to safely blow your deltas in the coming months.
In Week 1 and 2, do 3 x 30 repetitions and set a slow pace of 3 seconds, 3 seconds hold down 3 seconds.
In Weeks 3 and 4, perform 4 x 20 repetitions, setting a fast tempo of 1 second up, 0 seconds down, and 2 seconds down.
1. Reverse Pallof Press
OBJECTIVE: To isolate the activation of the rotator cuff muscles and to avoid unwanted contractions of the deltoids.
START: Hold a pulley or resistance band to your chest and stand with your right shoulder facing the machine. You should be able to feel a voltage on the cable.
MOVEMENT: Keep your shoulders and hips straight and push the cord straight in front of your body to resist the tendency to turn towards the machine. The left shoulder should work to stop the internal rotation by the movement. Hold, then slowly put your hands on your chest.
. 2 Stepwise Isometric Cuff
OBJECTIVE: The isolation of the infraspinatus and the teres minor muscle, which is a key component of shoulder stability, should be supported.
START: Hold a pulley or resistance band. Stand with your arm at a 90-degree angle next to your body and elbows.
MOTION: Hold your arm in the starting position and throw yourself to the side. Concentrate on preventing the arm from turning inward.
. 3 Plank with ventral external rotation
PURPOSE: A strong core is a key component of good shoulder function, so the simultaneous execution of a plank with a rotator cuff exercise is doubly beneficial.
START: Take a plank position with a resistance band looped around your wrists.
MOVEMENT: Keep your head neutral and your back flat, moving alternative forearms a few inches out to the side.
. 4 Landmine Press
PURPOSE: Strengthening of the rotator cuff. Due to the neutral grip, it provides a better angle for pushing the shoulder than pushing overhead.
START: Take one shoulder-width posture and take one anchored pole with one hand.
MOVEMENT: Extend Push your weight up with your elbow and then fully extend your hips and knees for maximum strength.
. 5 Overhead windmill
OBJECTIVE: To stabilize the scapula by working the body around the sturdy arm and stable shoulder instead of moving the shoulder on the sturdy body (as with conventional shoulder presses). This affects the shoulder in a different way by constantly activating and stabilizing the rotator cuff.
START: Push a kettlebell straight up and hold an outstretched arm throughout the exercise.
MOTION: Keep your legs at a reasonable distance from each other to ensure flexibility of the hips and shoulders. Turn your foot outward on the side opposite the extended arm and touch your toes. Keep your legs straight (but not necessarily locked) and your chest out.
. 6 Bosu Pushup
OBJECTIVE: This basic exercise of shoulder rehabilitation programs improves the control of the scapula.
START: Start in an elevated reclining position on the back of a Bosu. Tighten your core and stay contracted throughout the movement.
MOTION: Lower your body until your chest almost touches the surface. Pause, then move up. When you have your arms outstretched, keep pushing and push your shoulder blades to the ceiling. Return to the starting position.
Graham Burne holds a Bachelor of Science in Physiotherapy and Sports Science. He is a Clinical Specialist and Physiotherapist working in the National Health Service, Private Practice and Elite Sports of the United Kingdom. He is the clinical director of wholelifephysio.com. For more information, visit kxlife.co.uk.
SEE ALSO: Essential Steps to Strength Training