Do you find that your shoulder doesn’t move as freely as you would like? Do you experience muscle tension or tightness in your neck? One possible culprit is an unstable shoulder.
When we talk about stabilization at a joint we are usually referring to the balance of the muscles surrounding the joint being at their optimal relationship to maintain sound working order. Sometimes we acquire an injury, or due to repetitive use, we destabilize a joint, initiating the cumulative injury cycle.
Today we’re going to go over stabilization at the shoulder, and a common misconception in trying to rebalance the joint. To some, a combination of push and pull exercises might seem like they’d balance each other out. But when you look at the function of the muscles around the shoulder, you’ll see that is not accurate.
For starters, both the big chest and back muscles of pushing and pulling motions also internally rotate the shoulder. Since the shoulders are already biased internally, doing push and pulling exercies can further strengthen the dysfunction. Instead, spend time focusing on muscles of the rotator cuff, posterior deltoid (back of the shoulders) and other supporting muscles such as the low trapezius and mid trapezius, rhomboids, and serratus anterior.
Some good beginner exercises for these muscles are simple scaption movements such as:
- Scaption Planks- which work the serratus anterior, and the scaption row which work the muscles around your scapula. To execute properly, focus on keeping the arms straight as well as protraction (pulling apart) and retraction (squeezing together) of the shoulder blades.
- Scaption Pull Downs- which can be performed in a hanging or seated position assist these supporting muscles. Do your best to perform these moves slowly and with control in high rep schemes (15-20 times each). This will be a great way to move yourself forward and keep the shoulders more lubricated and pain free!
Have questions? Let the team of experienced coaches at Method3 Fitness guide you. Our patient, caring, and experienced coaches will tailor workouts to your abilities and around your limitations to help you beat aches and pains, gain strength, and build flexibility and balance without risking injury. Fill out the "Request More Information Now" box above to receive your free consultation with our caring San Jose personal fitness trainers OR call us 408-371-1212 to connect.
Committed To Your Success,
Ned Gleason MS, CSCS
P.S. Want more info on shoulder stabilization? Drop me a line at Ned@method3fitness.com
Method3 Fitness is conveniently located in San Jose. Our team of personal fitness trainers serve clients in Los Gatos, Campbell, Willow Glen and other surrounding Bay Area cities.
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