Happy New Year! I wanted to start the year off continuing my discussion from December on improving shoulder stability. If you didn’t read the first part of this post, please go back and give it a read. In a quick recap I discussed the importance of posture and tissue quality of the latissimus dorsi. I would like to add that in addition to treating the muscle tissue of the latissimus dorsi, you need to address the tissue quality of pectoralis minor. As cited by Physical therapist, Shirley Sahrmann, in her textbook Diagnosis and Treatment of Movement Impairment Syndrome:
“The scapula should slightly depress, posteriorly tilt, and adduct to complete the motion of 180 degrees. The presence of a kyphosis (slightly rounded upper back) or shortness of the pectoralis minor muscle can impede this depression.”
During shoulder flexion you raise your arm overhead and the scapulae should depress or slide down on the ribcage. Tightness of the pectoralis minor is a common problem that I observe amongst those with poor shoulder mobility. This leads me to mention the 3rd key to improve shoulder stability which is scapulae mobility.
Mobility- I once mentioned that I have yet to see someone with too much thoracic spine mobility. It’s due to poor mobility in the thorax that people experience some lower back discomfort or pain. Because they can’t move well in the upper back, their body compensates by rotating in the lumbar (lower area) spine. A common example of this is the golf swing. I have various drills you can do to improve thoracic spine mobility. Below I have 3 video examples of exercises you can do if this is your goal. The 1st drill uses body weight and is performed in a kneeling position. It’s important to sit back as you perform this to lock in the lower back from moving. The 2nd drill uses a TRX suspension system and uses gravity to assist you in working through a range of motion. TRX’s mantra of “all core, all the time” forces you to maintain core stability as you work on mobility in the upper back area. The 3rd drill demonstrates a rotation in the upper back using a 3ft. Mobility stick. The benefit of the stick allows you to engage and create tension in the upper back by “squeezing the stick together” as you rotate.
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After I have addressed someone’s posture, conditioned the muscle tissue of the latissimus dorsi and pec minor, and improved the mobility of the thoracic spine, the final part is to synch it together by strengthening the smaller muscles of the rotator cuff (supraspinatus, infraspinatus, subscapularis, and teres minor). I’m not a physical therapist, and I’m not trying to play one, so I like to keep the exercises we do at the studio safe and effective, but also within the scope of my practice. To improve the muscular endurance of the rotators, we address grip strength.
Grip Strength- Grip strength has been well documented as a barometer of someone’s rotator cuff strength. This is a benefit of using kettlebells because of the large handle which forces you to grip harder. Bottoms up work with kettlebells and drills with leverbells have become a couple of the popular exercises we use at J & D Fitness.
Holding the kettlebell in a bottom’s up position for 20-30 seconds and then walking with it is a good progression. I’ve also starting using the leverbell (long iron rod with a weighted ball on one end) in various pressing drills. These are effective, but also very safe exercises you can do.
I hope you have a great plan put together to address your fitness in 2020. This should be a program that addresses:
- Strength
- Body composition
- Mobility
- Power
- Muscular endurance
- Recovery
The emphasis will vary based upon your goals, but each component should be addressed, nonetheless. If you don’t have a plan, please contact me at Doug@janddfitness.com to discuss the appropriate plan which you can start right away.
See you at the studio.