“Hey, how much ya bench?”
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Well, If you’re anything like me, you probably wish your answer was bigger...however, shoulder injuries among strength athletes are extremely common and can hold you back from being your best. (Golshani K, et al., 2017.)
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The shoulder is a complex joint, a rather shallow ball and socket joint called the Glenohumeral joint. This shallow joint DOES allow for great ranges of motion, and in conjunction with the scapula allows us to move our humerus through many varied ranges of movement. (Quilled, Wuchner & Hatch, 2004). Now, with great motion comes a requirement for great stability, and this is what we want to achieve when implementing our mobility drills. (Page P, 2011).
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Common shoulder issues for strength athletes:
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—>Restricted, tight or dysfunctional anterior musculature: Medial/internal rotators –> Pec maj, min, teres maj, lats, anterior deltoids, subscapularis and more. (Page P, 2011)
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—>Poor scapula mobility + motion: Trapezius, Levator Scapulae, Rhomboids & Serratus Anterior. (Cools AM, et al., 2003)
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—>Instability of the shoulder joint.
Due to its anatomy, the shoulder girdle requires stability, promoting greater force production in a safe and stable manner, reducing overcompensation & injury. (Vitoonpong T & Chang K, 2018).
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—>Muscle imbalance of the shoulder:
Weak external rotators/horizontal abductors (Infraspinatus, supraspinatus & teres minor/rear deltoids & lats), or lack of end-range external rotation. (Page P, 2011)
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Based on the above issues, see below my favourite easy modalities:
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1. MOBILITY
•Shoulder Drop Stretch w/ band.
•3 x 45 sec (per side)
•Purpose: Placing the humerus into horizontal abduction/external rotation in efforts to release anterior tightness caused by internal/medial rotators.
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2. STABILITY
•Kettlebell Bottom Under Press.
•3 x 8 (per side)
•Purpose: To control the KB’s deviation of mass through stability + coordination of the shoulder complex.
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3. STRENGTH
•Full R.O.M External Rotation + Scapulae Drill.
•3 x 10 reps
•Purpose: Cueing the scapulae through full ranges of motion while strengthening shoulder external rotation.
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