Shoulder Saving Tips Part 2
By: Mark Z. Jamantoc, PT
About the Author
Forgive me for being behind all my posts on this blog. I am trying to make up for some lost time with these shoulder saving tips! Here is the second part to the previous post: Shoulder Saving Tips Part 1.
1. NEVER FORGET THE ARMS. That would be your Biceps brachii and Triceps brachii muscles. Studies have shown that working on these antagonistic muscles while you're strengthening your rotator cuff WILL help with shoulder strength and ultimately, scapular stability. I was one of those who were guilty enough in the past to not give these muscles a workout routine as a patient's homework.
2. DO YOUR Y's and T's WITHOUT A STABILITY BALL. That's right. I see these all the time in clinics for strengthening the upper back muscles, specifically the postural muscles: scapular retractors, the lower trapezius. Working these babies improve the scapular stabilizers. Working on these unilaterally at a stable surface will fire your rotator cuffs more versus being on the stability ball where your body and brain are trying to focus on two things at once - not a great way to isolate, if I might add.
3. FULL CANS VERSUS LATERAL RAISES. According to Mike Reinold, PT for the Boston Red Sox, the deltoids are accessory muscles and will be used anyway when you work on the suprapinatus. So he recommends this over the lateral raises. There are certain studies that show that the lateral raises may cause some impingement in the shoulder joint. On a related note, doing that traditional "empty can" exercise has been discouraged by a few authors in the past. You can read Mr. Reinold's study on comparing Empty Can and Full Can HERE
In a pubmed study, the conclusions state: Supraspinatus activity is similar between 'empty can' and 'full can' exercises, although the 'full can' results in less risk of subacromial impingement. Infraspinatus and subscapularis activity have generally been reported to be higher in the 'full can' compared with the 'empty can', while posterior deltoid activity has been reported to be higher in the 'empty can' than the 'full can'.
4. STRETCH THE LEVATOR SCAPULAE. I see so many shoulder patients that have tight levator scapulae muscles. More often than not, I would find the C1 to C4 on that side hypomobile because of the pull of this muscle. After all, it is attached to the transverse processes of the first four cervical vertebrae.
Here is a great video by my friend Brent Brookbush, DPT, MS, PES, CES, CSCS, ACSM-H/FS, owner and president of Brent Brookbush Institute of Movement Science on a dynamic stretch for the levator scapulae muscle. This is actually one of my own personal favorites.
About the Author
Forgive me for being behind all my posts on this blog. I am trying to make up for some lost time with these shoulder saving tips! Here is the second part to the previous post: Shoulder Saving Tips Part 1.
1. NEVER FORGET THE ARMS. That would be your Biceps brachii and Triceps brachii muscles. Studies have shown that working on these antagonistic muscles while you're strengthening your rotator cuff WILL help with shoulder strength and ultimately, scapular stability. I was one of those who were guilty enough in the past to not give these muscles a workout routine as a patient's homework.
In a pubmed study, the conclusions state: Supraspinatus activity is similar between 'empty can' and 'full can' exercises, although the 'full can' results in less risk of subacromial impingement. Infraspinatus and subscapularis activity have generally been reported to be higher in the 'full can' compared with the 'empty can', while posterior deltoid activity has been reported to be higher in the 'empty can' than the 'full can'.
4. STRETCH THE LEVATOR SCAPULAE. I see so many shoulder patients that have tight levator scapulae muscles. More often than not, I would find the C1 to C4 on that side hypomobile because of the pull of this muscle. After all, it is attached to the transverse processes of the first four cervical vertebrae.
Here is a great video by my friend Brent Brookbush, DPT, MS, PES, CES, CSCS, ACSM-H/FS, owner and president of Brent Brookbush Institute of Movement Science on a dynamic stretch for the levator scapulae muscle. This is actually one of my own personal favorites.
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