The Shoulder: New School Training Techniques Laura Abbott, MS, LMT Master s Degree, Sports Medicine Licensed Massage Therapist Undergraduate degree in Exercise Science Instructor of Kinesiology, Georgia State University ACE Certified Personal Trainer Guest speaker at Atlanta area massage schools and at the Georgia State University Physical Therapy department. Owner of Premier Performance, Atlanta, GA How to Get Your CE Certificates View the complete webinar Make sure your printer is on Log on to our website: www.exerciseetc.com Click on Administration Click on Webinar on Demand Certificates Complete all required fields & click submit Your CE certificate will appear on the screen; you may either save or print your certificate; even if you do not have a working printer, make sure to complete this form Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs. reserved. 1
Learning Objectives (5) After viewing this webinar you will be able to: Identify basic anatomy and structure of the shoulder Explain the terminology of a packed shoulder Describe the proper techniques for a bench press to reduce shoulder problems Provide guidelines for proper exercise techniques List various programming hints and tips to reduce stress on the shoulder The 4 Joints of the Shoulder Glenohumeral Scapulothoracic Acromioclavicular Sternoclavicular Static Stabilizers of the Shoulder Ligaments Capsule Glenoid Labrum Static stabilizers provide minimal structural support; dynamic stabilizers provide the primary functional stability. reserved. 2
Dynamic Stabilizers of the Shoulder The Rotator Cuff Muscles: S-I-T-S Supraspinatus Infraspinatus Teres minor Subscapularis Current Concepts in Shoulder Training for Stability & Strength Stretching & SMFR to improve shoulder rangeof-motion Packing the shoulder Integrated rotator cuff stabilization drills Diaphragmatic breathing Optimizing traditional lifts for shoulder stability There Remains a Need to Address Flexibility Issues in 2016 Pectoralis major and minor Latissimus dorsi Triceps Subscapularis reserved. 3
Shoulder Packing A packed shoulder describes the ideal position for the shoulder to bear load in a particular movement ear away from shoulder suction the shoulder into the socket KB Screwdriver w/ Band Distractions KB Arm Bar reserved. 4
Reach, Roll and Lift ½ Kneeling Band OH Press Overhead shrugs are ALSO a great tool for strengthening upper traps in those who can attain an optimal OH position Scarecrow (w/ or w/o Band) reserved. 5
KB Halo / Sandbag Halo Band Dislocates Advanced Rotator Cuff and Scapulae Stabilization Drills Move from isolation of rotator cuff to integration with scapula stabilization and functional movement drills Focus on training muscles in optimal position for strengthening weaknesses reserved. 6
Superband or Mini-Band Pull-Apart Crawling / Floor Taps Bus Driver Front Raises Keep scapulae protracted Elbows straight Rotate hand over hand reserved. 7
Bench Supported Renegade Row Press into the floor and toward the ceiling simultaneously to engage the middle trapezius and rhomboids Tall Plank Rotation Bottoms Up KB Carries Instability of the kettlebell increases demands on the rotator cuff reserved. 8
Optimizing Shoulder Stability in Traditional Lifts & Movements Bench press Overhead press Pull-ups/chin-ups Rows The Bench Press Hand spacing should be 1.5x bi-acromial width Abduct the shoulder no more than 65 degrees on decent Adduct the scapula Bar should end lower chest Limitations w/ fatigue Restricting Range of Motion Use a rolled up towel, ½ Foam Roll, or Board(s) to guide end ROM Do Floor Presses inside a Power Rack Encouraging clients to STOP 2 above chest requires that optimal head position is lost reserved. 9
Change Bench Angle: Slight Incline vs. Decline Presses Find Your Comfortable Grip Explore Options Swiss Bar N-Grip Barbells Close Grip Bench Guidelines for Pressing Overhead Client MUST possess 180 of active range of motion Use db s / kb s over bb s Stay neutral Use plane of scaption 1-arm KB OH press Change the angle Reduce range of motion reserved. 10
Landmine Press Rowing Exercises Keep end ROM to <15 degrees of extension to minimize anterior capsule strain No internal rotation Maintain adducted scapula only when dysfunction is present Common Rowing Mistakes Watch out for common rowing errors: Rhomboid dominance Biceps dominance Torso rotation Excess Spinal Extension Focus on rhomboids and mid-trapezius over lats and spinal extensors reserved. 11
Face-Pulls w/ Bands or TRX Substitute Cable Rope or Band Pullovers for DB Pullovers Chin-Ups vs. Pull-Ups Chin-ups pros/cons Less risk of impingement More biceps recruitment Pull-ups pros/cons Better recruitment of lower trapezius More latissimus dorsi/pec major recruitment reserved. 12
Inverted Pull-Ups Use a Smith machine if available Allows for greater safety and stability Can objectively increase challenge when lowering the bar Suspension rings TRX system Programming Hints & Tips It might be a good idea to do 3 pulling exercises for every 1-2 pushing exercises for some clients Especially desk jockeys Don t train complex shoulder movements to failure Use lighter weights and higher reps for isolation exercises Grip Strength and The Shoulder Weakness in grip limits or inhibits shoulder stability Weakness in rotator cuff limits or inhibits grip strength reserved. 13
How to Get Your CE Certificates View the complete webinar Make sure your printer is on Log on to our website: www.exerciseetc.com Click on Administration Click on Webinar on Demand Certificates Complete all required fields & click submit Your CE certificate will appear on the screen; you may either save or print your certificate; even if you do not have a working printer, make sure to complete this form Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs. Post-course Learning Assessment This assessment must be completed if you are certified by BOC, CSCS or NSCA Question 1 Which of the following is not considered a stabilizing structure of the shoulder? A. Glenoid labrum B. Joint capsule C. AC ligament D. Sub deltoid bursa Question 2 True or False A packed shoulder describes a joint that has an increase risk of injury due to the positioning or design of structures such as curvature the acromium. reserved. 14
Question 3 Proper hand position during a bench press is hand spacing x the bi-acromial width Question 4 How far should the bar be lowered during a bench press? Question 5 It is recommended to do pulling exercises for every 1-2 pushing exercises. reserved. 15
1. D 2. False 3. 1.5 4. 2 above the chest 5. 3 Correct Your Work: Answer Key Make sure to keep this assessment with your other recertification documents for 4 years. Questions about any answer? Email us at: info@exerciseetc.com PLEASE NOTE: Remember to complete this webinar and print the certificate by December 31 of this year. Certificates with next year s date may not be accepted by your credentialing organization. reserved. 16