ROCK HARD SHOULDERS. By John Platero, CPT. The Secret to More Power and Better Health! Author, Gold Medalist & Personal Trainer

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1 ROCK HARD SHOULDERS The Secret to More Power and Better Health!, CPT Author, Gold Medalist & Personal Trainer

2 Table of Contents INTRODUCTION... 4 ANATOMY... 6 THE STABILIZATION SYSTEM EXTERNAL ROTATION INTERNAL ROTATION FRONT RAISES LATERAL RAISES UPRIGHT ROWS MILITARY PRESSES RESOURCES

3 What is health and fitness? What do those words really mean? In my opinion, health is a state of homeostasis or a state of equilibrium. Fitness is about performance. Performance however, is another subjective term. The body-type necessary to be a great down-hill skier looks much different than a professional bodybuilder. Look at the difference between a professional cyclist and an NFL lineman. Athletes often play with a sprain or strain, even injured. Would they still be considered healthy? What about severely overweight people that actually meet the basic health markers classifying them as healthy? If you ask them how they feel, they ll respond I feel fine. They may be considered healthy but would we consider them fit? In terms of health, the words equilibrium or homeostasis usually have a common benchmark or set point. In health, health markers or aspects of health, such as blood pressure or cholesterol are measured in a range of numbers, where as in fitness, there may be many different degrees or levels of fitness. For example, one person might want to pick up their grandchildren while another might want to perform a set of 25 pull-ups, which requires a much higher level of fitness. Both people might be considered healthy, (provided they don t injure themselves) but I think you d agree, anyone who can do 25 pull-ups is a very fit individual. In performance however, there is a variety. A gymnast may need to use their shoulders to perform handstands and cartwheels while a defensive lineman might need to use them to push a 270 lb. offensive lineman out of the way. Meanwhile a professional cyclist only needs to maintain his upper body over his or her bicycle. All of these athletes perform at a high level. The point is regardless of our fitness level, everyone s shoulders perform the same actions or movements in our bodies. Each exercise given in this program will work the shoulders. Remember, it s not the exercise that is magic. It is your will, determination, commitment and of course, genetics that create the magic. Health and fitness are dependent on four main factors: Anyone who tells you different is trying to sell you something. The reality is; you are the captain of your own ship. If you spend ten minutes a day studying Spanish, you probably won t ever be proficient in it. The more focused time and energy you dedicate, the more benefits you ll receive. That s the beauty of exercise. It s not just the quantity of time. It s the quality spent in that time. 10 repetitions are 10 repetitions for everyone, every time. It s not the amount of reps you perform, but what occurred during each rep. Always keep in mind; if you don t get enough sleep, eat poorly or have a genetic defect or condition, it will eventually affect your health and especially your fitness. I wrote a book entitled Yes You Can and dedicated a whole chapter to sleep. Chronic sleep deprivation can make you fat, crazy or even kill you! 4

continued The Stabilization System The Rotator or Musculotendinous Cuff: Sometimes referred to as the SITS muscle where SITS is an acronym for the first letter

These muscles are deep (under other superficial muscles) and can t been seen. These four muscles all insert to the head of the humerus as a common cuff.

deltoids) move the upper extremity. They are often referred to as dynamic stabilizers. In essence, they stabilize the humeral head during movement.

We actually have a cartilaginous ring that deepens the socket called a labrum. The shoulder is the most mobile joint of the body.

If you have a rotator cuff injury you wouldn t be able to move your arm without pain. Supraspinatus Origin: Supraspinatus fossa of the scapula.

Infraspinatus Origin: Infraspinatus fossa of the scapula. Insertion: (posterior to the suprasinatus) Action: Rotates the arm laterally; slight adduction.

4 continued The Stabilization System The Rotator or Musculotendinous Cuff: Sometimes referred to as the SITS muscle where SITS is an acronym for the first letter of each of the four muscles. It s called a cuff because muscles connect to bones via a tendon or in this case called a cuff. These muscles are deep (under other superficial muscles) and can t been seen. These four muscles all insert to the head of the humerus as a common cuff. The rotator cuff muscles are very important because they actually help hold the humeral head in the shoulder socket as the larger muscles (pecs, lats and deltoids) move the upper extremity. They are often referred to as dynamic stabilizers. In essence, they stabilize the humeral head during movement. The gleno-humeral or shoulder is classified as ball and socket joint however it s really more like a ball and saucer. The socket isn t very deep at all. We actually have a cartilaginous ring that deepens the socket called a labrum. The shoulder is the most mobile joint of the body. Its stability relies primarily with the soft tissue: ligaments, tendons, joint capsule, labrum and of course, the rotator cuff. If you have a rotator cuff injury you wouldn t be able to move your arm without pain. Supraspinatus Origin: Supraspinatus fossa of the scapula. Insertion: Action: Abducts the arm; slight lateral flexion. This muscle lies on top of the spine of the scapula. Infraspinatus Origin: Infraspinatus fossa of the scapula. Insertion: (posterior to the suprasinatus) Action: Rotates the arm laterally; slight adduction. This muscle lies below the spine of the scapula. Teres Minor Origin: Axillary border of the scapula. Insertion: to the infraspinatus). Action: Rotates the arm laterally; weakly adducts and extends the arm. Not to be confused with the teres major which assists the latissimus in shoulder extension. Basically, when you pull on anything the teres major assist the latissimus dorsi. 8

BEGINNER EXTERNAL ROTATION Start: There can be a variety of starting positions however the motion at the elbow is always the same.

However, if you re sitting or standing, you must place your arms as if you were making goal posts or a big U.

If you lie on a bench or the floor you ll keep the exercising upper arm against your body.

The shoulder and elbow should stay fixed where you started and not move throughout the exercise. This will isolate the rotator cuff.

Place your arms as if you were making goal posts or a big U. To get the gist of this motion you can stand with your back and upper arms against the wall.

If tubing or cables are available, then the starting position can vary from 90 at the shoulder to all the way to holding the arm at your side.

5 BEGINNER EXTERNAL ROTATION Start: There can be a variety of starting positions however the motion at the elbow is always the same. Remember the direction of resistance will dictate the starting position. Using a dumbbell you can either sit, stand or lie down to perform this exercise. However, if you re sitting or standing, you must place your arms as if you were making goal posts or a big U. Your upper arms should be parallel to the ground and the lower arm vertical to the ground. If you lie on a bench or the floor you ll keep the exercising upper arm against your body. Regardless of the position, the key is to rotate the arm through the long axis of the bone. The shoulder and elbow should stay fixed where you started and not move throughout the exercise. This will isolate the rotator cuff. We ll start in a standing position using a dumbbell. Keep good upright posture and a slight bend in the knees. Place your arms as if you were making goal posts or a big U. To get the gist of this motion you can stand with your back and upper arms against the wall. Start with a very light with the weight; only 3-5 lbs. If tubing or cables are available, then the starting position can vary from 90 at the shoulder to all the way to holding the arm at your side. Action: Without moving the shoulders or the arms, allow the dumbbells to rotate downwards as far as you can control, then rotate them back to start. Don t allow the shoulders to elevate. Only move through the range of motion you feel comfortable. Breathing: Inhale or exhale as the dumbbell descends and inhale or exhale as the dumbbell ascends whatever feels comfortable. For extra challenge: If you were to use a cable, tubing or were in a pool, then you can change the starting position of the upper arm from 90 at the shoulder all the way to the arm hanging at your side. 11

SHOULDER JOINT ANATOMY AND KINESIOLOGY

SHOULDER JOINT ANATOMY AND KINESIOLOGY SHOULDER JOINT ANATOMY AND KINESIOLOGY The shoulder joint, also called the glenohumeral joint, consists of the scapula and humerus. The motions of the shoulder joint