Trapezius Anyone?

As I dive further into my study of the shoulder, its function never ceases to fascinate me. Coming across a study that reflected EMG activity of musculature during over head lifting with stable and unstable loads and surfaces, I found an interesting piece of information that suggests that the role of the trapezius is highly specific .

As their results suggest, increasing resistance using a barbell increases core activation. However, it does not reflect the same linear increase with the trapezius. Their results show little change in the root mean squares and external resistance of 79%, 86% and 89% of the stable surface, stable load lifts - meaning that regardless of load or surface, the trapezius will be firing with the same magnitude during over head lifting. The authors continue to state that the trapezius and it's role as a scapularthoracic (ST) and glenohumeral (GH) stabilizer is specific across all conditions. We also know that the trapezius plays a primary role in scapular elevation and upward rotation during the over head movement, but only after 90 degrees of humeral elevation, yet the forces this muscle has been shown to exert in the study is the same with lighter or heavier loads. In short, we need to condition the trapezius and encourage it's cocontraction with the serratus anterior, rhomboids and other ST stabilizers during rapid limb movement.

Look at it this way:

ST STABILIZERS > GH STABILIZERS > GH LIGAMENTS, CAPSULE & LABRUM

If there is any dysfunction/injury of the ST stabilizers, then the GH stabilizers have to work over time to stabilize the GH joint leading to an altered ball and socket relationship. This can progress to further joint dysfunction, placing increased stress on the ligamentous tissues and possibly pain.

Glenohumeral Ligaments - The Last Line of Defense!

This article is on the ligaments of the glenohumeral joint in reference to “resisting” external rotation forces. Using cadavers, Kuhn and others isolated the glenohumeral ligaments in various positions of external rotation of a neutral or Abducted shoulder then applied incremental forces to anterior-chain tissues (subscapularis and/or long head of the biceps brachii).

Interestingly, two things were found: The capsule works as a “cylinder” that resists external rotation forces and secondly, the biceps brachii plays a role as a dynamic stabilizer during abduction by resisting external rotation forces. This tells me that if things break down in the shoulder (bursitis, tendonitis or rotator cuff tears), then not only will the biceps brachii and glenohumeral (GH) ligaments be the last ditch defense in stabilizing the glenohumeral joint, but will also be responsible for controlling external rotational forces.

Here’s the practical app: This can be very useful to understand with the many externally rotated positions many people place themselves during training: Shoulder presses, lat pulldowns, pull ups, reaching, chopping. By strengthening the scapulothoracic (ST) joint, we can spare repetitive stress on the tissues within and around the GH joint and encourage a fully functioning shoulder complex. Let’s start conditioning the mid/lower traps, rhomboids, serrati anterior to help propagate the forces from the lower body and trunk to into the shoulder with reduced stress on the GH tissues!

Increasing Upper Body Strength by Understanding Shoulder Function

Recently I've held a few workshops for a group of personal trainers and personal training students on shoulder function with a focus on scapulothoracic (ST) stability. After reflecting on my presentation and the many great questions that were asked, I wanted to find a simplistic way to approach a very complicated joint by addressing three concepts. Here they are:

FORCE COUPLES

By understanding the muscles that create a "pull" on a bone or joint, we can better understand its role as a stabilizer or mobilizer. In reference to the ST joint, the trapezius, serratus anterior, rhomboids, pectoralis minor and biceps brachii all have attachments to the scapula and pull in different directions to ensure proper joint kinematics - or "force-couple relationship".Humphery, 2004 discussed how important the force-couple relationshipo of the ST joint as being the "hinge for all functional strength and power". Below is an example of the trapezius and serratus anterior force-couple relationship.

PLANES OF MOTION

Multi-planar movement is a staple of every day life, rehabilitation and athletic development.Oyama, et. al., 2010 compared three-dimensional scapular kinematics during 6 scapular retraction exercises and found that all involved the force couple relationships of the trapezius and serratus anterior and encouraged posterior tipping, lateral rotation and depression of the ST joint - this is of great significance as I believe this will allow the scapula to rest properly upon the posterior thoracic cage at the desired 35-40 degrees which sets the client up for good posture statically and dynamically. Below is a diagram of the three planes of motion of the ST joint.

STABILITY WITH RAPID LIMB MOVEMENT

Planks are great - but we need to get away from ONLY implementing static stability exercises. This is where I believe many fitness professionals become stagnant. "Stability" has almost become the buzz word within the fitness world, but what does it really mean? Stability can best be defined as the ability to control force. These forces that are applied to tissues can originate inside or outside the body - think biomechanics & physics.

Our goal should be to prescribe a progessional training regimine that will allow our clients to improve static stability using isometric and reduced tempo movements with the intent of encouraging the same joint stability during rapid limb movement. In this article, Roy, et. al., 2009 shows a short term improvement with rehabilitating impingement syndrome patients gaining almost immediate benefit by changing the magnitude of forces and incorporating limb movement. Limb movement in this study was performed at "normal daily task" tempo - however, this definitely sets the stage for further investigation and theory that rapid limb movement can further encourage joint stability. In short, moving the arms rapidly can be a viable progression in improving ST dynamic stability - particularly during upward rotation.

Check out this exercise next time you're in the gym!

Gym Magazine Readers

Do you really think you're getting the best workout by staying on the treadmill, elliptical or recumbant bike always going slow and reading a magazine for 1-2 hours?

C'mon now. If you want to get sculpted and in-shape then you need to train like an athlete. Let's be honest: Generally speaking the most overweight individuals are on the aerobic equipment, while the most in-shape individuals are moving weights. This is not by accident. Recent studies have consistently shown that by increasing the intensity of your workout you can burn up to 10-15% more calories within a day than you would if you just "took a Sunday stroll".

Now, I'm not saying that long slow distance or walking is bad. I'm saying that if you want a hard, sculpted body, then you're going to have to force your body to adapt - lift something heavy many times!

Learn how to lift weights properly. Take initiative in your own health. Take your workouts to the next level.

Increase your intensity!

Choosing the Right Fitness Professional

I was asked very recently about how to choose a good personal trainer. In my opinion, a good personal trainer will not just be a "trainer", but a fitness professional. The professional must take into account the needs as well as what the client wants - which often may not be the same. Here is a general approach to a good fitness professional:

ASSESSMENTS:

Assessments help us determine what the client needs (movement analysis), what direction we will be taking our client (road map) and any special considerations that relate specifically to the client (injuries, health issues and goals). The professional will use this information to develop a periodized program specific to the client.

If a professional does not do any assessments or show a plan for success, then I'd call foul.

BEHAVIOR CHANGE vs. OUTCOME

An outcome would be losing 10 lbs. A behavior change would be encouraging a client to be accountable for their weekly training and meal frequency. If a behavior is changed, then the outcome will follow with a focus on implementing these aspects PERMANENTLY into their lives.

Placing your focus on the outcome will leave the client psychologically unchanged in their approach to a plan and can set them up for a fall.

RECORD KEEPING

Does your trainer wing it? Do they ask you what YOU feel like doing in the workout? Answer this: Why pay them if YOU are going to be dictating the workout. I often tell my students, there is a large difference between winging it and changing on the fly. No plan = winging it. Implementing planning flexibility in a changing environment = changing on the fly.

On top of this, how will the trainer record the client's success? It's through validity and reliability that testing (assessment) protocols are founded. If there is no value, how can the trainer help the client? They won't.

Find the value and measure the success. Photos, workouts, re-assessments, body measurements - ANYTHING.

SUMMARY:

Ultimately, I look at everyone as an athlete regardless of age, gender or goals (it's the strength coach in me...). Next time you're with your trainer, or you are thinking about hiring a trainer - take these bits and use them to your advantage.

Good luck!

What does "Core" really mean?

Everyday this word is used and usually represents one thing: Abs. Rock. Hard. Solid. Abs.

But what if we could do more? What if we could take the term "Core" and use it a bit more intentionally in our workouts to benefit everything we do?

In this article, encouraging deep trunk stabilization training with limb movement has shown to reduce low back pain. However, it is to my belief that encouraging deep core activation (or co-activation of the muscles that stabilize the lumbar/sacral region) can have a stronger impact on how much force, speed and endurance the limbs can move.

So... Next time you're wanting to bench more, squat more or simply just become more mobile - try incorporating deep core development with active limb movement along with your "ab exercises."

Try this one out for size during your next workout!

What is a Dynamic Warm Up?

Encouraging some form of a dynamic (movement) based warm up or preparation before training or competition has been a common approach in the industry. Increasing core temperature is key, however encouraging neuromuscular programming and efficiency of of movement is shown in this article to be a product of a dynamic-based warm up.

Physical therapist, Gray Cook has referred to this as "Core Sequencing", a way to "kick-start" the neuromuscular system before events which will call into play the hierarchical structures/tissues of the kinetic chain.

The goal for all of my clients regardless of training age is to have the ability to sequence movements into some form of a dynamic preparation.

Try this exercise before your next workout!