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Take Control of Your Shoulder Health with These Two Exercises

Thu, 25 Jan 2024 13:12:04 GMT

The Importance of Shoulder Strengthening

Progressive Strengthening For Your Shoulder:

Shoulder injuries can arise from various factors, including insufficient strength/endurance leading to movement compensation or muscle imbalance, overuse in training, poor form, or trauma. Taking control of what you can influence is key to preventing and addressing these issues. Strengthening your shoulder muscles, particularly the rotator cuff, is a crucial step in enhancing stability and avoiding pain or flare-ups.

First Line of Defense:

Focus on strengthening the deltoids, the prime mover of the shoulder. One strengthening strategy that minimizes the risk of form breakdown is performing the movement in a partial range of motion. In this case, consider incorporating the Half-Kneeling Landmine Incline Press to effectively target and strengthen these muscles.

Second Line of Defense:

When the delts reach their limit, compensation through changes in form becomes inevitable. Unfortunately, this can cause increased stress on the rotator cuff. Knowing that this occurs to everybody, I find it is more important to be aware and be prepared, rather than worry about if your form is picture perfect. This means that strengthening your rotator cuff is vital to help prevent injury or prolonged discomfort overtraining and compromised form. The Elbow-Supported External Rotation is a top-notch shoulder exercise that can effectively isolate the rotator cuff.

How Strong Should I be? The Standards:

Landmine: Generally, aim to progress until you can strict press 84% of your body weight.
Rotator Cuff: Generally, work towards achieving 20 reps at 8% body weight for women or 10% body weight for men.

*I think these numbers would work for 80% of individuals. These standards may be too high for heavier individuals or too low for high-level athletes.

These Numbers Are NOT a Starting Point

Establish your own starting point, anywhere between 0-25# on the landmine and 1-5# on the rotator cuff.
Set a volume goal per session, ranging from 25-100 reps, 2-3 times per week for each arm and exercise.
Maintain a detailed log tracking the session number, total repetitions in a session, and weight used in that session in a spreadsheet.
Increase total reps every three sessions by 10-20%. On the fourth session, reduce your repetitions back down to 25 total reps but introduce a slight weight increase - 2.5-5# for landmine, 1-2.5# for the rotator cuff. Repeat this cycle.

*It is ok if you need more than 3 sessions at the same weight! If you feel like you aren't ready to progress weight by the 4th session then just keep increasing reps until you are ready!

Measure Your Progress:

Track your progress diligently, and over time, you'll witness improvements. It may take over three months (or 24-30 sessions) to meet the movement standards. Remember, a gradual and consistent approach is the key to success!

Extra Information: Get Qualified Supervision if You Need Help!

What Is the Rotator Cuff?

The rotator cuff is a group of four muscles and their tendons that surround the shoulder joint. These muscles include the supraspinatus, infraspinatus, teres minor, and subscapularis. The tendons of these muscles form a "cuff" that covers the head of the humerus (upper arm bone) and helps to stabilize the shoulder joint.

The rotator cuff plays a crucial role in shoulder movement and stability. It is involved in various arm movements, such as lifting and rotating the arm. Injuries to the rotator cuff are relatively common and can result from overuse, trauma, or degenerative changes over time. Rotator cuff tears or inflammation can cause pain, weakness, and limited range of motion in the shoulder. Treatment may involve rest, physical therapy, and in some cases, surgical intervention.

What Does Physical Therapy For The Rotator Cuff or Shoulder Involve?

Physical therapy for the rotator cuff or shoulder typically involves a combination of exercises, stretches, and other therapeutic techniques to improve strength, flexibility, and function. The specific approach may vary depending on the individual's condition, the severity of the injury, and other factors. Here are some common components of physical therapy for the rotator cuff or shoulder:

Range of Motion Exercises: Gentle exercises are prescribed to improve the range of motion in the shoulder joint if you are experiencing limitations.
Strengthening Exercises: Targeted exercises to strengthen the muscles of the rotator cuff and surrounding areas are important. This helps to improve stability and support for the shoulder joint. Common exercises include lifts and presses, external and internal rotation exercises, and shoulder blade muscle strengthening.
Stretching Exercises: Stretching can be beneficial to maintain or improve flexibility. Stretching the muscles around the shoulder can help prevent stiffness and improve overall joint comfort.
Dry Needling: Physical therapists may use dry needling as a technique to address trigger points and muscle tightness. This involves inserting thin needles into specific areas of the muscle to release tension and promote healing.
Manual Therapy: Hands-on techniques like massage, joint mobilization, or soft tissue mobilization may be used by physical therapists to improve tissue flexibility and reduce muscle tightness.
Posture Correction: Addressing posture issues that may contribute to shoulder problems is often a part of physical therapy. This may involve exercises and education on maintaining proper posture during daily activities.
Functional Training: Depending on the individual's needs, functional activities and sport-specific exercises may be incorporated to ensure a smooth transition back to regular activities.
Education: Patients are educated on proper body mechanics, ergonomics, and strategies to prevent future injuries. This includes guidance on home exercises and self-care.

It's important to note that the specific treatment plan will be tailored to the individual based on their diagnosis and assessment by the physical therapist. Compliance with the prescribed exercises and consistency with the therapy program are crucial for achieving positive outcomes.

Spice Up Your Core Routine with These Gymnastics Movements

Sat, 06 Jan 2024 14:15:29 GMT

Bored of Situps? Try the "Pike Handstand Walk" and Other Variations

Are you ready to enhance your core strength? Good news – gymnastics movements can be adapted to suit the average bear's fitness routine without the need for flips, spins, or rotations! In this blog, we'll explore practical variations of the handstand walk. But don't worry! We're keeping it realistic AND achievable. Let's dive into the steps and benefits of this effective exercise.

Handstand Walk Variations:

Ok, no acrobatics here—let's start with a manageable progression: variations of a handstand walk. These movements not only target your core but also engage your shoulders. You can begin with your feet up on a box, making it accessible to all fitness levels. If you find it too easy, challenge yourself by walking up a wall. Conversely, if it feels too difficult, start with your feet on the floor. Check out this video for a visual guide!

Handstand Walk Variations Demonstration (:75 seconds)

Steps:

Now, let's break down the steps to execute this core-strengthening exercise:

Start in a pushup/plank position with your feet on the floor, a box, or at the base of a wall.
Initiate the "pike" by folding your body, pushing your butt up and chest towards your feet. Keep your body straight if climbing up the wall.
Walk your hands towards your feet (or wall), maintaining a tight core. Go as far as you can safely and comfortably.
Return to the starting position and repeat the sequence.

Pro Tip:

As you step towards your feet/box/wall with your hands, ensure optimal engagement of stabilizing muscles by emphasizing pushing your chest through your arms, thinking "push yourself away from your hands”. This will increase activity in muscles that stabilize your shoulders like your rotator cuff, lower trap, and your serratus anterior – promoting good overhead mobility and reducing the risk of pain.

Measuring Your Progress:

Here's a simple plan to track your progress:

Pick a starting point and perform 1-5 reps every minute for 5 minutes.
Continue for 3 weeks at your chosen difficulty level.
After 3 weeks, challenge yourself by elevating to a box or attempting to walk up a wall.
Share your progress – let us know how you're doing!

Benefits of Gymnastics Movements for Your Core:

Now, let's tie it all together. Gymnastics movements offer a plethora of benefits for your core:

Comprehensive Engagement: Gymnastics exercises activate various muscle groups, providing a comprehensive approach to core strength.
Bodyweight Resistance: Utilizing your body weight builds strength without the need for external weights or machines.
Improved Stability and Balance: The inherent instability in gymnastics movements enhances core stability and balance.
Functional Movement Patterns: Mimicking natural movement patterns translates to improved athleticism and real-life functional strength.
Enhanced Flexibility: Gymnastics requires a good range of motion, contributing to improved overall flexibility.
Core Endurance: Sustained isometric contractions and dynamic movements contribute to enhanced core endurance.
Versatility: Gymnastics offers a variety of exercises suitable for different fitness levels and goals.
Reduced Injury Risk: Strengthening the core helps prevent injuries, especially in the lower back and spine.

Incorporating gymnastics movements into your routine with the handstand walk variations can be a game-changer for your core strength and overall fitness. Remember to prioritize proper form and progression, and enjoy the journey to a stronger, more resilient core!

Increase Your Stride Length in Lunges if Your Intention is to Work Those Glutes!

kerwinjordan@gmail.com (Michael Jordan) — Wed, 27 Dec 2023 17:20:29 GMT

Work smarter and harder! Pick a lunge stride with both comfort AND intention in mind.

Ensuring proper form in weightlifting is crucial, right? But here's the scoop: most exercises have subtle variations that can significantly impact the muscles you target. No need for an "It Depends" moment mid-rep—I'm here to shed light on an exercise that lets you tailor your workout and hit those specific goals.

Meet the split squat and lunge:

Split Squat: feet stay put, just moving up and down.

Lunge: stepping forward or backward each rep, depending on your preference.

For today, let's treat them like workout partners—essentially interchangeable.

Take a look at the pic above. The guy is demonstrating different stride lengths, showing different body positions at the bottom. (B) is upright and compact, while (E) is leaning forward and striding out. This is from a November 2023 article in Frontiers in Bioengineering and Biotechnology. They weren't picking favorites between these poses; they just wanted to understand what each brings to the table.

Utilizing electromyography (EMG), a test that looks at the electrical signals your muscles make when they are at rest and when they are being used, the researchers were able to quantify any differences found between variations. For this study, they limited measurements to the quadriceps, hamstrings, glutes, and calves of the front leg.

The Findings:

Activation of the hip extensors (glutes and hamstrings) were significantly less in picture B (the shortest stride) versus the other three longer strides.

So, what's the takeaway?

If you're after a killer booty workout, ditch the knees over toes and go for a longer stride. Pro tip: if balance is a challenge, grab onto something sturdy—it's not cheating; it's called a "Hatfield Lunge" . No safety squat bar? No worries. Try a DIY Hatfield Lunge with one dumbbell or a just use weight vest.

Now, for those focused on their quads, go for the more compact kickstand squats. Not to make it too confusing, but iterations like the “ATG Split Squat” shown from people like the Knees Over Toes Guy is actually a longer stride. However, this is because of the emphasis of full range of motion AND the more forward shin angle literally puts the knee way over the toes (hence the name).

All are technically lunges or split squats, but each will have you feeling different! Try them out and let me know how it goes!

Try them out!

Long story short, they're all lunges or split squats, but each brings a different benefit! Be intentional with what you choose and you’ll feel it in the right place! Give them a try and share how it treats you!

Article Source:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10667687/

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