The WORST Rotator Cuff Exercise (Do THIS Instead!) скачать в хорошем качестве

The WORST Rotator Cuff Exercise (Do THIS Instead!)

The “empty can” is performed with the thumbs pointed towards the ground (as if pouring liquid out from a can). The “full can” is performed in the opposite manner with the thumbs pointed towards the sky. Today you'll learn why I don't like the empty can! Get my book on fixing injury here: https://www.amazon.com/Rebuilding-Mil... Get my book 'The Squat Bible' here: https://www.amazon.com/Squat-Bible-Ul... Get olympic weightlifting programming (part 1): https://marketplace.trainheroic.com/w... Get olympic weightlifting programming (part 2): https://marketplace.trainheroic.com/w... ______________________ While the “empty can” is often used as a clinically as a test by medical professionals to rule in or out a shoulder impingement injury, suggestions to use the “empty can” as an exercise can be traced back as far as the early 1980’s. While this exercise may activate the supraspinatus just as much as the “full can” version, it also simultaneous brings out a high amount of activation in the deltoid muscle. This is problematic for two reasons. Trying to strengthen a weak rotator cuff with exercises that also produce high levels of deltoid activation can lead to unfavorable joint mechanics. For example, the “empty can” exercise creates more upward pull on the humerus (compared to the “full can”) leading to a greater risk of joint impingement. This is why the “empty can” movement often elicits pain in athletes currently dealing with a shoulder injury. It is also common to see scapular winging during the internally rotated “empty can” exercise compared to the “full can.” When the shoulder blade wings out to the side (the movement of protraction and anterior tilting) it closes off the available space deep inside the shoulder joint for the humerus to move, increasing risk for impingement to occur. In contrast, pulling your shoulder blades together (retraction) as you perform the “full can” exercise in combination with the externally rotated thumbs-up position increases this joint space and allows you to strengthen the rotator cuff in a mechanically efficient position. Research to read: 1) Jobe FW, Moynes DR. Delineation of diagnostic criteria and a rehabilitation program for rotator cuff injuries. Am J Sports Med. 1982;10:336-339 2) Poppen NK, Walker PS. Forces at the glenohumeral joint in abduction. Clin Orthop Relat Res. 1978;165-170 3) Thigpen CA, Padua DA, Morgan N, Kreps C, Karas SC. Scapular kinematics during supraspinatus rehabilitation exercise: a comparison of full-can versus empty-can techniques. Am J Sports Med. 2006;34:644-652 ____________________________ Subscribe to the channel: https://tinyurl.com/y2eq7kpr Recommended products: https://squatuniversity.com/recommend... FitMap: https://www.fitmaptrainer.com/ Support SquatU & join monthly live Q&A:   / squatuniversity   ______________________ Connect with SquatUniversity: Visit the website: http://www.squatuniversity.com Like the Facebook page:   / squatuniversity   Follow on Twitter:   / squatuniversity   Follow on TikTok: @SquatUniversity Follow on Instagram:   / squat_university   Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App ______________________ Shout out to 3d4Medical with the Complete Anatomy App visual of the body shown in today's video.