crossfit-u shoulder workshop
TRANSCRIPT
“δῶς μοι πᾶ στῶ καὶ τὰν γᾶν κινάσω”
“Give me a firm spot on which to stand, and I shall move the Earth”
(Archimedes)
OVERVIEW
Anatomy of the Shoulder Posture/Lifestyle How/why you get injured or lack
optimal performance Common problem areas with the
shoulder in CrossFit What you can do
Practical Component
SHOULDER ANATOMY
The shoulder complex consists of three bones:Scapula HumerusClavicle
The joints of the Shoulder are: Sternoclavicular Acromioclavicular Glenohumeral
The shoulder attaches to the trunk through muscle and connective tissue.
Therefore the postural position of the spine has a huge influence on shoulder position…
POSTURE
Our posture is important to consider during our daily activity……
And during our sport & leisure time as well.
Consider this…. 8-9 hours sitting at desk 5days/week vs 1 hour of CrossFit 3 x/week!!!
POOR POSTURE & POOR SHOULDER POSITION- THE BONES
Increased cervical spine extension (chin poke)
Increased thoracic spine flexion Increased stiffness of costo- vertebral joints & the ribcage Increased protraction & elevation of the scapula Increased anterior and superior humeral head position Increased ACJ stiffness
POOR POSTURE & POOR SHOULDER POSITION – THE MUSCLES
Increased tightness & shortening of: Pecs, scalenes, upper trapezius, levator
scapulae, lats, suboccipitals Posterior rotator cuff & posterior joint
capsule Connective tissue and nerve tissue anteriorly C5/6 joint & nerve
POOR POSTURE & SHOULDER POSITION – THE MUSCLES
Weakness or poor activation of: Lower traps, rhomboids, serratus
anterior, Rotator Cuff (four muscle complex cuff) Deep abdominals & upper abdominals Deep neck stabilising muscles
POOR POSTURE & SHOULDER POSITION – THE NERVES
Nerve roots exit the spinal cord at the lower cervical spine to supply the shoulder girdle
Stiffness or irritation of the nerve roots will alter nerve firing times so alter muscle activation timing.
Nerve root irritation or stretch can cause pain, P&N, numb, weakness.
COMMON COMPLAINTS:
Pain! Front, Back, Neck, ‘inside the joint’,
Armpit area/under, referral into upper arm, sore elbows/wrists
Unable to lock out the arms in an overhead position
Excessive arching of the back when going into the overhead position (lack of shoulder range)
Unable to get a good rack position and also to keep this rack position at the bottom of a squat
Excessive internal rotation of shoulders and rounding of the back
Unable to keep ‘active shoulders’ during pulls ups, toes to bar
WHAT YOU CAN DO:
MOBILITY Trunk Mobility & Flexibility exercises Chest/anterior stretching & flexibility and
release work
STABILITY Trunk Posture & Stability muscle retraining! Shoulder blade re-education Deep Neck Flexor retraining Rotator Cuff Activation & Strengthening
INTERGRATION OF MOVEMENT Glenohumeral Joint “Dissociation”
movement Integrating Rotator Cuff muscle activation
into global weights exercises Combining Trunk stability + Shoulder
blade stability + Rotator Cuff Function into each exercise
MOBILITY
MOBILITY
STABILITY
STABILITY
STABILITY
INTEGRATION
REHAB/PREHAB
By permission, thanks Matt!
PERFORMANCE
Movement
Integration
Mobility
Stability
