Shoulder Sessions for Shoulder Health!
Fortunately, there is a large number of exercises that can be done for the shoulder. Why? The shoulder is complex! We are talking about multiple structures, bones, joints, muscles and tendons that make up the shoulder that need to work synergistically in order to be functional and pain free.
Between Mike Kicia and I, we have 20 years of experience with shoulders. I believe we can both say there is no one shoulder program that can fit for everyone! That being said, we do believe there are general components that individuals can incorporate into their shoulder training or exercise regimen to help have healthier shoulders!
The shoulder is the most moveable joint in the body. However, it is common for individuals to demonstrate decreased mobility in the shoulder which can result in pain and injury (there are instances where people have hypermobile shoulders, stay tuned for more on that topic). For now we will stick with those that would have restricted shoulder motion.
What affects shoulder range of motion?
- Soft tissue surrounding the shoulder
- Scapular upward rotation movement (scapulohumeral rhythm)
- Thoracic Spine Mobility
- Capsular restriction
- Lumbopelvic Control
During Acumen Performance Shoulder sessions we want to provide individuals with at home exercises and suggestions to help with each of the above components. Incorporating shoulder health exercises into an at home regimen can all alleviate pain and potential future injury.
One of Mike’s favorite Self Soft Tissue Techniques is the Wall Teres pin and stretch.
Here is how you perform it:
- Standing beside a wall, place a lacrosse or other small ball in the space where your shoulder and your armpit meet.
Note: For most people this will not be the most comfortable feeling in the world!
- Next, apply increased pressure by walking your feet away from the wall and leaning into the ball.
- Once you have found “the spot” (you’ll know), slowly bring your arm overhead in front of your body. Slow and controlled.
- Be sure to engage your core and glute and not extend through your low back.
- Repeat this 5 – 6 times on each side.
Teres Self Soft Tissue Release
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