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Look after your shoulders and they'll look after you
Are you a keen golfer, tennis player, martial artist, swimmer in your recreational time? Well unless you are a professional sportsman then chances are when visiting the gym or at least while in lock-down you spend the majority of time training the upper body. The shoulders are a small segment of the whole body and constitute just 10% of total body weight (2), they are however significantly responsible for the movements of the arm.
Bad habits
The shoulders take a bit of a beating all day, even before you get to the gym. Holding your bag on one shoulder, tilting your neck forward to read your messages on your phone, barely moving for hours staring at the screen on your computer. All this creates a series of events that can lead to discomfort and significantly reduced gains from training.
Upsetting the components!
The shoulder consists of the scapula, clavicle and the humerus. These combine to produce movement for the arm through 3 important joints (acromioclavicular, scapularthoracic and glenohumeral). Bad habits seriously effect the positioning of these joints and how the bones move, coupled with sports that are demanding on the body, can lead to compensation on movements at the shoulder resulting in reduced range of motion and ability to function (1). The primary muscles of the upper body (Pecs, Lats, biceps, triceps and deltoids) attach to the shoulders joints, and their modified position effects greatly how they react to training. Resulting in reduced gains in strength and progression.
How to put right that once went wrong?
Start by daily moving your shoulders through their greatest range of rotational motion, which is important for the health and longevity of the joints and for the success of your future training. Click below for a daily exercise routine
https://www.conditionedfitness.co.uk/daily-exercise-routine
Muscles serve a mobility function by producing or controlling movement around the joints, and as mentioned right at the start, without effective working shoulder joints these muscles can't then function correctly and give you the mobility you need.
Warm-up
The purpose of a specific warm-up is to establish the optimal relationship between the forthcoming movement and the activities of the central nervous system which are associated with that movement (3), there is little point going for a 5 minute run and then start bench pressing! If you utilize high intensity training, short duration exercises as part of your training schedule such as weightlifting, then warming up specifically can improve performance. Muscles will contract more rapidly, intensely and are able to withstand a large load without injury.
Conditioned Fitness employs functional range conditioning (FRC) training which is a system that is designed to improve your mobility, putting you in a more effective position to train harder and make significant gains from your exercise.
References
(1) Freedman L, Munro RR. Abduction of the arm in the scapular plane: scapular and glenohumeral movements. A roentgenographic study. J Bone Joint Surg Am. 1966;48:1503–1510
(2) LeVeau BF. Biomechanics of Human Motion: Basics and Beyond. 1. Thorofare, NJ: Slack Incorporated; 2010
(3) Ozolin N 07950398025 Athletes training system for competition (Russian) Fizkultura i publ, Moscow
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