Shoulder Workshop- Brunskwick East CrossFit
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PURE PHYSIO AND BRUNSWICK EAST CROSSFIT PRESENT THE “SHOULDER WORKSHOP” 3 rd September 2014
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Transcript of Shoulder Workshop- Brunskwick East CrossFit
PURE PHYSIO AND BRUNSWICK EAST CROSSFIT PRESENT
THE “SHOULDER WORKSHOP”3rd September 2014
“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
• Common problem areas involving the shoulder in CrossFit
• How/why you get injured or lack optimal performance because of issues with:
• Mobility
• Stability
• Integrating movement
SHOULDER ANATOMY
The shoulder complex consists of three bones:
1) Shoulder blade
2) Arm bone (humerus)
3) Collar bone
• The shoulder attaches to the trunk through muscle and connective tissue…. Therefore the postural position of the spine has a huge influence on shoulder positioning and function
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 5 days/week
vs1 hour of CrossFit 3 x/week!
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
• Unable to perform overhead sit ups or overhead squats without losing neutral trunk positioning
• 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 (Oly lifting, Deadlifts)
• Unable to keep ‘active shoulders’ during pulls ups, toes to bar (hanging off rig)
POOR POSTURE & POOR SHOULDER POSITIONING- “MOBILITY” ISSUES
Increased tightness of:• Chest and Neck muscles, connective tissue/fascia
• Joints of the spine – especially the lower cervical spine and thoracic
• Shoulder joint
• Neural tissue/nerves:
– Stiffness or irritation of the nerve roots will alter nerve firing times and therefore alter muscle activation/timing.
– Nerve root irritation or stretch/tension can cause pain, P&N, numb, weakness.
* 8% stretch = tension/tightness
*12% stretch = symptoms (pain, pins and needles and weakness)
The resting positions that you spend the most time in during the day can affect how you perform in
CrossFit……
MOBILITY DRILLS/EXERCISES
POOR POSTURE & SHOULDER POSITIONING-“STABILITY” ISSUES
Weakness or poor activation of:
• Rotator Cuff Muscles “Ball and Socket centering”
• The shoulder blade stabilisers and core/trunk muscles “The Base”
• Deep neck stabilising muscles
STABILITY DRILLS/EXERCISES
INTERGRATING STABILITY AND MOBILITY INTO CROSSFIT
• Upper limb “Dissociation”
– Programming correct sequencing of movement vs “all or nothing” movement patterns
• Rotator Cuff muscle activation
– pre activity/pre WOD
– Actually helps to improve range of movement as you are moving in a more structurally centered position when cuff is turned on
Rotator Cuff
Shoulder blade stability
Trunk stability
SUMMARY
MOBILITY- DAILY ROUTINE• 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
• Upper limb “Dissociation”
• Integrating Rotator Cuff muscle activation into fundamental CrossFit movements
• Combining Trunk stability + Shoulder blade stability + Rotator Cuff Function into daily activity as well as CrossFit
• Let the Coach coach you!
REHAB/PREHAB
By permission, thanks Matt McInnes from CFU!
QUESTIONS??
