Considerations for Healthy Shoulder Training
Here’s three awesome training techniques for the shoulder to help you train effectively and safely! These training hacks and photos come from an awesome presentation, “Training for a Healthy Shoulder Joint”, presented by Lee Boyce, CPT at the 2019 National Strength and Conditioning Association Personal Trainers Conference! Here are some of the key points below for you to start using today!
MOBILITY
1. Before committing to overhead press, make sure you can achieve full mobility as demonstrated in this picture. Do your hands line up over your shoulder joint, hip, and ankles? If not, you may want to consider a mobility program to improve your shoulder mechanics and range of motion!
Technique
2. Position your shoulder blades down and back to “LOCK IN”. This will provide a stable base for your shoulders. Your ROTATOR CUFF is 4 muscles that attach shoulder blade to your upper arm bone (humerus). Its job is to provide stability for the shoulder through muscle contractions of those 4 muscles. They do their job best when you LOCK IN!
Movement
3. Use the “elongate-initiate-follow through” pattern when performing any pull exercise (rows, pulldowns, etc). Allow the weight to elongate the muscles between and attached to the shoulder blade. The shoulder blades will be pulled forward in this position. Initiate the movement by locking in you the shoulder blade before you start pulling with your arms. Lastly, follow through with the arms, pulling the weight to your body.
If you’ve had a shoulder injury or struggling with lack of mobility or strength in your shoulder or rotator cuff, our sports performance rehab can get you back to performing at your best! Get started on your program today!
Reference: Boyce, Lee. “Training for a Healthy Shoulder Joint.” National Strength and Conditioning Association Personal Trainers Conference, 2019.
