REHAB For ROUNDED SHOUlDERS
HOW DOES THIs HAPPEN?
Rounded shoulders are most often due to tight muscles in the front of the body (PECTORALIS MINOR & SUBSCAPULARIS)and weakness in the muscles in the upper back (RHOMBOIDS & LOWER TRAPEZIUS)
HOW DO WE IMPROVE THIS YOU ASK?
In the videos you will see a regular warm up and rehab routine I incorporate into workout routines or even do at home when I have spare time to work on mobility and posture.
In the three videos you will see a stretch and mobility drill for the front of the body and a video for strengthening the rhomboids and the lower traps
Clip 1- how to use a trigger point mobility ball to break down muscle tissue and restrictions on the pectorals, and the how to stretch the muscles afterwards.
-when using the trigger point ball apply pressure onto the ball with your chest, when you feel discomfort hold that position until the discomfort reduces and then move the chest to a different position until you have worked the whole chest.
-the chest stretch you can do 1 minute each side; when you feel a stretch hold the position for 20 seconds then take a deep breath in, then as you exhale look for a further stretch. Do this 3 times each side.
CIip 2- RHOMBOIDS
The key here is to really focus on externally rotating the shoulder as the pull the band back. A tip is to point your thumbs out and work to point the thumbs on the outside position as you pull the band back as you see in the clip. This encourages the shoulder position you wish to achieve. Keep the back straight, the shoulder retracted and depressed through the whole movement
Clip 3- LOWER TRAPS.
Similar to the rhomboids pay attention to your thumbs and try to keep your thumbs 45degrees pointing outwards as you go through the range of motion. Chest up, back straight and you protract the shoulders slightly without rounding the back as you begging the exercise.
You can do this routine
2-3 TIMES A WEEK
#shoulderpainrelief #shoulderrehab #shouldermobility #correctiveexercise #peakperformance #crossfit #posturecorrection #posture #lowertraps #rhomboids #pectorals #rehabilitation #askmehow #bodybuilding #bjj #tennis #sportstherapy
⚠️ Aviso a nuevos y no tan nuevos Crossfiteros ⚠️
🏋️♂️ ¿dolor de hombro cuando haces Snatch?
La importancia de la posición estable de las escápulas cuando los hombros están en overhead. 🏋️♂️
✅ Antes de nada quiero decir que no soy entrenador de halterofilia ni licenciado en INEF. Os hablo desde la biomecánica del hombro, como fisioterapeuta, para prevenir futuras lesiones y para poder avanzar en el tratamiento si ya tenéis alguna. .
➡️ Como podéis ver en el vídeo, existe una gran diferencia entre tener las escápulas descendidas y en no tenerlas. Cuando perdemos ese control, debéis de saber que se produce una sobre actividad de las fibras del trapecio superior (sobrecarga de los mismos) y las escápulas de alan hacia fuera pudiendo comprimir el tendón del supraespinoso en el espacio subacromial, entre otras cosas, dando dolor de hombro. .
La halterofilia, como la mayoría de los deportes, es técnica pura y dura. Debéis de sentiros cómodos con la barra por encima de los hombros. De lo contrario, puede que debáis seguir trabajando esta estabilidad de la cintura escapular. .
#physiotherapie #supraespinoso #infraespinoso #cienciasdelasalud #shoulderrehab #fisio #fisiolove #kinesitherapie #crossfit #mobility #mobilitywod #mobilitywork #shoulderpain #tendinopathy #crossfitters #sportphysio #fisioterapiadeportiva #granada #shoulderworkout #shoulders #shouldermobility
After shoulder surgery I have changed my training to be more inline with performance and injury prevention rather than aesthetics. Trying to look my best while fighting were two goals pulling me in opposite directions. For general populations looking to get in shape - I still believe this is the best form of training for change while protecting the CNS from burn out and avoiding injuries. However for athletic performance this is certainly not the case. This new training focus has meant slower results and carrying a bit more fat than I am used to but I’m finally getting close to 95KG and feeling stronger than ever. #shoulderrehab #smarttraining #protrainfitness #strengthtraining #progress #mentalgame
[WE CANNOT PREDICT THESE THINGS]
What tends to happen on social media when famous athletes get injured is people are immediately giving advice for exercises they could have performed to prevent the injury. "This is what happens when you don't prehab or bulletproof your x muscle." What's wrong with this? A few things.
We have absolutely no context on what the athlete was doing prior and/or the decisions being made by the team's medical staff. When participating in a competitive sport at an extremely high level, you cannot recreate that sort of environment with "sports specific" drills. Holding a ball while performing an exercise or plyos does not recreate the demands of the game. The amount of different factors coming into the play is very complex.
Does strength and conditioning help mitigate some risk of injuries? Definitely. Are some exercises better than others? If it can replicate some of the mechanical demands then yes BUT there are limitations to thing that we can implement especially when it's an open system meaning ANYTHING can happen.
No one's getting injured taking a free-throw because we can anticipate the beginning and the end of the task. When you're actually in a game, there's a lot going on and the demands are completely different. I mean LEBRON got injured, you know that was damn near impossible…what exercises should he have done?
Resistance training, mobility, conditioning and all of that stuff is great but let's not get carried away with ________ could've prevented that injury if he only did this. It's not that simple.
Mobility Monday 🙏🏼
Before you cook a meal do you check all your ingredients..? Yes? I hope so!
Mobility is the same 🙌🏼
Before you go straight to the end result you have to wash, prep and give all the ingredients some tender loving care 💕
Today’s recipe: Upper Body - Strength with a hint of Overhead pressing 🏋️♀️
Ingredients: Lats, Traps, Chest, Shoulders, T-spine and Scaps
Perform 2-3 sets of these 3 exercises
Prep the Chest, lie over a Foam Roller with Dumbbells pinning you down and breathe for 10breaths (roughly 1min) passively opening up the Chest.
Prep the Lats and t-spine, Place elbows on the box 1 dumbbell in hand, take your knees away from the box and press your chest down, 10 breaths.
Prep the Scapula and Shoulder Stabilisers w an inverted Kettlebell 5 reps push shoulder up and down then rotate L/R
Result: A super happy, mobilised and activated Upper Body 🤩
#mobility #monday #overheadpress #upperbody #mobilize #shoulderrehab #stretching #flexibility #breathe #health #fitness #prep #coach #personaltrainer #gymnastics #lesmills #kettlebell #functionaltraining
🏋️Il programma di esercizio terapeutico deve essere impostato in base ai bisogni/capacità di ogni singolo paziente.
Infografica di Andrea Boni.