Task Specificity?

Lately, our focus has been the shoulder complex. Being the most mobile joint in the human body (and a joint we use everyday), I believe that many of us take our shoulders for granted. This often places forces on the joints that can lead to dysfunction or injury.

As a professional, understanding the dynamics of the shoulder can help us better serve our clientele.

In this article, the authors reviewed the roles of the shoulder muscles in task specific mechanisms during medial and lateral rotation. They found that during medial rotation, the subscapularis was called into play heavily. During lateral rotation, the supraspinatus, infraspinatus, serratus anterior and lower trapezius were called into play.

While this is no surprise, it was later noted that by increasing the rotational forces (resistance) that these muscles increased force output while the global movers (pecs, lats, delts) did not increase force.

Of interest, the scapulothoracic stabilizers contracted with more force as the torque increased. This provided additional stability at the ST joint while the deltoids provided dynamic stability.

Interesting! Another article proving that ST stability is the way to go! Think about throwing... The lower body & trunk are the power producers, the ST joint is the regulator/transmitter and the GH joint is the delecerator!

Cool! Cool! Cool!

Try this exercise to improve shoulder mechanics and improve injury resistance. Enjoy!

Our focus this week in class has been the shoulder complex and the different pathologies of scapulohumeral dysfunction. This article states that benefits of even one training day focused on improving shoulder dysfunction can have a benefit. Create new motor programming through quality exercise and lead the way to function!

Try this exercise to help improve shoulder stability and pave the way to improved movement of the shoulder. Oh, and for you tough guys... Remember - The better you move the MORE you lift. Enjoy!

PROMOTION - A New Beginning!

As an educator, it is necessary to stay up to date on changes, theories and research of your perspective industry. Whenever I address a new class I remind them that I always reserve the right to change my mind. Change is one of the dependable constants of life - and my website has been no exception.

I hope my clients and students enjoy the new format of the website - of which I thank my best friend and wife, Angela Regensburg for taking time to put into digital format everything that I wanted.

To kick off the new services, I am offering a promotion of $1 for two weeks of my online coaching services for the first 10 people that sign up. Here's what you can expect:

• Movement-based approach to exercise focused on improving mechanical function of the body to get the most out of your workouts. We are confident that this will be beneficial to those of you who want to improve strength, reduce fat, improve health, improve athletic performance and continue post-rehabilitation.

• Program Design

• Your personalized program design is just that – PERSONALIZED. After reviewing your needs, wants and direction I will personally create a winning program that will not only work, but also take into account your weekly availability, the resources you have accessible and your desired location of training.

• Email Consultation
• During the time of your membership, you will have access to email support. You can use this support to ask questions, pose comments and seek advice.

• Goal Setting & Direction Coaching
• After reviewing your needs, we get right down to business about what you really want out of an exercise program. We recognize that you are working hard for your results, so it’s only fair that you get the information and direction you need to succeed.

• Needs Analysis

• Our needs analysis includes a one of a kind approach to help gain an understanding of the specific needs of our clients. This can include: compatibility to exercise, injury prevention, postural review and movement screening

A Bit on the Shoulder Complex

The shoulder complex is a very complex series of joints, capsules and deep tissues to encourage one thing: Integrity and mobility of the most movable area in the human body. The four joints that make up the shoulder encourage both a "stable" and "mobile" environment.

In my opinion, the shoulder complex is best described in this fashion by renowned strength coach Mike Boyle in this article.

Here, Boyle covers multiple joints and their disposition to "crave" stability, mobility or both. Simply put, the scapulothoracic (ST) joint (which is the scapula resting on the posterior thoracic cage) needs stability. Muscles that help encourage the proper force couples of this joint include the Serratus Anterior, Lower Trapezius, Pectoralis Minor and Biceps Brachii.

What needs to addressed as well are the infamous four rotator cuff muscles which aid in stabilizing the Glenohumeral (GH) joint. The GH joint is the most interesting as it is designed predominately for mobility - but also needs stability. I've seen many throwing athletes having the ability to develop the concentric forces needed to project an object, but fail to possess the eccentric forces necessary to slow down the throwing arm which can lead to probably injury or overuse.

When training the shoulder, consider this: Am I doing too much? Some training programs include a full "shoulder" day on top of all the pushing and pulling of other multi-joint movements. Is this really necessary? In my opinion, no.

Knock out the shoulder day and focus mostly on the horizontal and vertical pushing/pulling and supplement the workout with your favorite delt exercises. Committing a full day to shoulders could possibly lead to overuse injuries such as impingement syndrome, labrum tears or scapulo-humeral dysfunctions.

Compound Exercises

When it comes to exercise selection, choose exercises that are functional in nature. Research suggests that multi-joint, multi-planar exercises encourage increased calorie expenditure and muscle fiber recruitment. Meaning:

1. More calories are being consumed

2. Increased lean body mass (muscle) is probable

Both of these concepts are very important to consider when wanting to lose body fat and improve your appearance.

Try out this exercise in your next workout!

Research

In my research this afternoon I just read an amazing article that taught me something new: During the modified Thomas Test, if there is abduction of unresisted leg, that two possible probabilities are a reduced lengthening (tightness) of the TFL and Sartorius.

This makes sense to me as the Sartorius is a muscle built as a synergist and would be called into play should the primary agonists of hip flexion shut down or be called into over-time. The TFL joins the Gluteus Maximus to form the IT band - it's attachment to the Tibia easily can cause abduction

Good times.

New to Blogging

More information on the health and fitness industry to come.