Shoulder Injury Prevention 2

Posted on 18 Mar 2009 15:29

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by Anthony Tomeo
Republished at GUS with permission.

In the first part of shoulder injury prevention, I wrote about certain stretches and mobilizations necessary for the shoulder girdle to function properly and get the appropriate scapulo-glenohumeral rhythm. This means that we need to get the humerus to function properly in the glenohumeral joint to help the scapulae glide efficiently and not tilt anteriorly (up and forward).

The next step is to look at movement patterns:

  • squat patterns
  • bending patterns
  • lunging patterns
  • core stability and functioning
  • hip stability/hip mobility
  • ankle mobility/stability
  • appropriate scapulae functioning
  • breathing patterns

Why do we look at these? We’re talking about the shoulder, right? Well, lets think…the shoulder joint works in conjunction with the opposite hip, knee and ankle. Lets do a test. Stand up and walk or run 20 steps. Notice how when we step the opposite arm works with the forward leg and vice versa.

So when we want to help the shoulder function properly, we have to look at the big picture and not just the shoulder itself. We must look at the relationship the shoulder has with its counter part (mainly the opposite hip, knee and ankle) and how they are moving.

This means that Squats, lunges, deadlifts, one-leg squats, one-leg deadlifts, split lunges/squats step ups, presses, push presses, kettle bell work, and overhead squats (just to name a few) become a huge factor towards programming.

Appropriate progression must be followed to allow for neuromuscular learning as well as developing the strength and the correct pattern to perform these lifts. They are complicated, but our movements must become precise and efficient. During these phases pf training, we can vary speeds, loads, environments & rest times between sets.

There’s a big picture we have to look at when we talk about training. Having pain in a movement means something is wrong, and looking at all of these aspects is critical.

Remember — our body must be able to absorb shock, stabilize our body in unstable environments, run fast, react, and most of all, lift heavy things whether at slow or fast speeds.

Anthony Tomeo has an M.S. in Exercise Physiology from Long Island University as well as a B.S in Sports Management from Eastern Connecticut State University. He has also worked as an intern with the Strength and Conditioning Program at the University of Connecticut. Anthony is a certified strength and conditioning specialist (CSCS).

He has worked as a trainer on Long Island for the past five years and has worked locally in Port Washington for the past two, where he has become one of the most sought after trainers on the North Shore.

This page created 18 Mar 2009 15:29
Last updated 18 Jul 2016 00:04

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