Stop Blaming Your Rotator Cuff for Everything скачать в хорошем качестве

Stop Blaming Your Rotator Cuff for Everything

When people have shoulder problems, it’s usually assumed to be rotator cuff related. And while that may be true, it definitely shouldn’t be assumed. Our shoulders do more than internally and externally rotate, shoulder extension however doesn’t really get much attention when people are warming up, rehabilitating and/or training their shoulder. Shoulder extension is the act of moving our arm behind ourselves and is often a limitation people have when doing bench press, dips, pushups, etc. A lack of shoulder extension can be attributed to restriction in the chest and front delt or weakness at the end range of motion for the triceps/lats/rear delts in the shortened position or pecs/front delt in the lengthened position. To improve shoulder extension, we did a handful of drills that complement one another by cover different qualities of movement. We started with standard passive stretching where we spent time with the pecs/front delt at length. This can be done for either internal or external rotation, while in extension. It’s a good idea to do this in both positions to ensure you are lengthening all lines of tissue that may be restricted and contribute to shoulder extension. This could be done with a bunch of different modalities, for this workout we used a TRX strap and a fixed straight bar; anything you can hold onto and adjust your torso positioning would work if you can find the stretch. We followed up passive stretching with an active modality to build strength within the end range of motion, passive range holds. We did this as an extension (pun not intended) of the passive stretching by simply driving our arm further behind ourselves into extension, then letting go of the TRX strap. We want to then feel the triceps and rear delts fully shorten as they contract to maintain the end range of motion; this should be done for several repetitions. We then moved into PAILs/RAILs, progressive and regressive angular isometric loading. These are end-range of motion isometrics geared towards increasing active range of motion. These can be done in a multitude of positions, but for this workout we did it in the end range of motion of a push up/bench press; usually the area that gives people the most problems. We should then feel the pec/front shoulder contracting in this lengthened position. We generally do this for one minute and then proceed to doing the reverse and shorten tissue on the backside of the shoulder, the RAIL for 30 seconds at max effort. The objective with this drill is to improve your ability to fully lengthen your pec/front delt and shorten your rear delt/scapula when in the end range of motion of a push up or bench press where injuries occur the most. This could also be done before the TRX passive range holds. Afterwards we did shoulder extension raises. We always see people in the gym doing front, medial delt shoulder raises and rear delt flys, but never anything directly for shoulder extension. We did this lying prone on a bench with dumbbells, but it could also be done on a cable. The objective with this is to build strength within the triceps and rear delts while the shoulder is at the end range of motion for extension. This can be done with both internal and external rotation bias. We finished with the most demanding display of shoulder extension, skinning the cat. This requires a high degree of shoulder extension, especially because your body weight is what's loading the tissue. This is extremely demanding on your shoulder and should not be done unless you have extensively trained for it. It can be done with both internal and external rotation bias, although external rotation is significantly more difficult. These are a regression to back lever but unfortunately, there really is not a regression/less demanding alternative. There is more that could be done for training specifically shoulder extension, these are just a handful of options that cover different qualities that relate to shoulder extension. People often will stretch their chest against a doorway in an effort to address their tightness, this is not the same as shoulder extension, it's usually abduction. Not all shoulder problems are rotator cuff related. Sure, many are, labrum related too. But all too often we blindly attribute shoulder issues to the rotator cuff and are misguided by doing standard basic internal and external rotation exercises. While this may be beneficial overall, it might not be what your shoulder needs to improve how it works when you are training. There is no substitute for tissue specific internal training. Get an assessment to uncover your functional deficit, train in accordance with what your body needed and progressive over time. Join our Skool community for an online assessment, an exercise library with over 200+ options, programs and coaching to get guidance along the way. https://www.skool.com/bodybuildingnot...