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The following is a description of three variations on one shoulder strengthening exercise. I've used these movements in clinical practice to help rehabilitate/prevent college athletes from shoulder dislocation/subluxations such as baseball pitchers and lacrosse players.
These will improve shoulder stability through FUNCTIONAL movements. These exercises are especially beneficial for K1 and C1 paddlers, from beginners to the professional competitors.
Please consult with your physician before attempting these exercises.
Why this works:
The shoulder complex includes multiple joints mainly the ball and socket (Gleno-Humeral) of the arm and shoulder, collar bone joint (Acromio-clavicular), and shoulder blade on the ribs (Scapulo-Thoracic).
The shoulder blade (SCAPULA) IS THE ANCHOR for the most important muscles in the shoulder complex. Not the Deltoid, Pectoralis, or the Trapezius, but the Rotator Cuff musculature, is most important in developing shoulder torque and stability. The ball of the Humerus (arm bone) fits into the socket of the shoulder (Glenoid Fossa) like a golf ball on a tee. This ball is stabilized by the Rotator Cuff muscles.
The Rotator Cuff muscles include, Supraspinatus, Infraspinatus, Teres Minor, Subscapularis (S.I.T.S.). These attach around the ball of the arm bone (Humeral Head) and to the shoulder blade (Scapula).
The following exercises focus on coordinating these critical muscles, responsible for shoulder stability. Without stability, the other more powerful muscles of the Deltoid, Pec. Major/ Pec. Minor, Traps, Lats, Biceps, and Triceps are unable to produce maximal torque due to instability.
Important factors contributing to shoulder stability are paddling form and muscular coordination/balance. Coordination is primarily achieved by training muscle memory (proprioception). Balance is achieved by involving opposing (antagonistic) muscle groups in FUNCTIONAL EXCERSISES.
Exercise Description:
A GREAT way of really working on stabilizing musculature of the shoulder complex is to do push-ups with a football (soccer ball), basketball, or other round ball under each hand. This works the shoulder complex to produce both torque and muscular coordination.
Another variation is, do the same but with two different sized balls. Make sure you switch the balls every other set, if you are using different sized balls.
Another advanced variation is to use one ball under each hand and one ball under both feet. Now you will have no direct points of contact with the ground as your body will struggle to stay balanced and stable.
These exercises are more tiring and stressful than other exercises on the shoulder. They should be introduced gradually and performed no more than 2-3 times a week at the most. Warm up your arms first and do these movements towards the beginning of your workout. You will need all the strength from the Rotator Cuff muscles, as they are small muscles that tire more quickly. Especially with the last advanced variation, you will see how important it is to have COORDINATED opposing muscle groups.
Check out more useful publications at:
http://groups.myspace.com/FHIkayakgroup
Feel free to ask questions or contact me by e-mail:
boe1999@yahoo.com
Saddle-UP,
Boe Simeonov (Whitewaterules) |
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