Home Posts tagged "Shoulder Pain"

Why Rhomboids Probably Aren’t Your Best Friend

Today, I've got an excerpt from my new course, Sturdy Shoulder Solutions. I discuss the functional anatomy of the rhomboids, a commonly misunderstood muscle group with big implications.

For a lot more functional anatomy insights like these - as well as a comprehensive look at shoulder assessment, programming, and coaching - be sure to check out Sturdy Shoulder Solutions.

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

Name
Email
Read more

Mobility Exercise of the Week: Supine Banded Shoulder Flexion on Roller

The supine banded shoulder flexion on roller is a new shoulder mobility drill I came up with that is really growing on me quickly. Effectively, it's an alternative to a back to wall shoulder flexion for those who may struggle to "compete against" gravity as they take the arms overhead in the standing position.

In this drill:

1. The foam roller provides feedback for posterior pelvic tilt, thoracic extension, and a more neutral cervical spine posture.

2. Gravity assists the individual into overhead motion to overcome stiffness through the lats, teres major, long head of triceps, inferior capsule, pec minor, etc.

3. The fact that the roller doesn't impede scapular motion (like the wall or floor would) makes it easier to achieve some scapular posterior tilt as the arms go overhead.

4. The supinated grip drives some shoulder external rotation, placing the lats on stretch in the transverse plane so that folks can't "cheat" the movement by letting their hands drift toward the midline.

5. The band creates some posterior rotator cuff recruitment,

I'll take this over a few sets of ugly band pullaparts any day. What's not to like?

Looking for more cutting-edge shoulder strategies like these? Check out my new resource, Sturdy Shoulder Solutions at www.SturdyShoulders.com.

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Name
Email
Read more

Stop Thinking About “Normal” Thoracic Spine Mobility

Two years ago, I published a post, Tinkering vs. Overhauling - and the Problems with Average, where I discussed the pitfalls of focusing on population averages, especially in the world of health and human performance. I'd encourage you to give it a read, but the gist is that you have to be careful about overhauling a program because you see someone as being outside a "norm" that might have been established for an entire population when they are unique in so many ways.

Thoracic spine mobility is an excellent example. What would be considered acceptable for an 80-year-old man would be markedly different than what we'd want from a 17-year-old teenage athlete in a rotational sport. This athlete, for instance, had some marked negative postural adaptations that contributed to two shoulder surgeries during his time as a baseball pitcher. If he was far older with different physical demands, though, he might have never run into problems.

Lumbar locked rotation is a great thoracic spine rotation screen I learned from Dr. Greg Rose at the Titleist Performance Institute. Briefly, you put the lumbar spine in flexion (which makes lumbar rotation hard to come by) and the hand behind the back (to minimize scapular movement). This allows you to better evaluate thoracic rotation without compensatory motion elsewhere. Check out the high variability among three athletes who are all roughly the same age:

On the left, we have a professional baseball pitcher. In the middle, we have an aspiring professional golfer. And, on the right, we have a powerlifter who's moved well over 600 pounds on both the squat and deadlift. Adaptation to imposed demand is an incredibly important part of this discussion of "normal." The hypertrophy (muscle bulk) that benefits the powerlifter could possibly make the baseball pitcher and golfer worse, but at the same time, I wouldn't necessarily say that the powerlifter is "lacking" in thoracic rotation because you don't need a whole lot of movement in this area for a successful, sustainable powerlifting career.

I should also note that these are all active measures. If we checked all three of these guys passively, we'd likely see there's even more thoracic rotation present than you can see here. And, that can open up another can of worms, as having a big difference between active and passive range of motion can be problematic, too.

The take-home message is that if you're going to call someone's movement quality "abnormal," you better have a clear designation of what "normal" is for their age and sport, as well as what's required for their athletic demands.

For more information on how we assess and train thoracic mobility, I'd encourage you to check out my new resource, Sturdy Shoulder Solutions.

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Name
Email
Read more

Strength and Conditioning Stuff You Should Read: 6/9/18

Happy Saturday! This edition of "stuff to read"is a few days late in light of the Major League Baseball Draft and release of my new resource, Sturdy Shoulders Solutions. As a quick reminder, it's on sale for $50 off through the end of the day tomorrow (Sunday). You can learn more at www.SturdyShoulders.com.

With it being a shoulder product, I figured I'd use this week to "reincarnate" some upper extremity content from my archives:

Are You Packing the Shoulder Correctly? - Most people don't appreciate the relevant anatomy involved in packing the shoulder, so that may actually utilize the wrong muscles to get the job done. This webinar delves into the topic in detail.

3 Tips for Improving Your Back to Wall Shoulder Flexion - This video demonstrates a few quick and easy cues to improve your capacity for overhead reaching.

Exercise of the Week: Standing External Rotation Holds to Wall - This exercise is a great fit for everyday lifters and baseball players alike, as it builds rotator cuff strength without any equipment.

Top Tweet of the Week

Top Instagram Post of the Week

Have a great weekend!

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Name
Email
Read more

Are You Getting Shoulder Motion in the Right Places?

With this week's release of my new project, Sturdy Shoulder Solutions, I thought I'd give you a little sampling of what's included. In this TRX serratus anterior exercise video excerpt, I talk about the importance of getting good scapulothoracic (shoulder blade on rib cage) movement so that you don't have to find extra glenohumeral (ball on socket) motion.  Check it out:

This is a key shoulder health principle I cover in great detail in my new resource - and it's on sale for $50 off through Sunday at midnight. You can learn more at www.SturdyShoulders.com.

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Name
Email
Read more

Shoulder Health: Where Small Hinges Swing Big Doors

The shoulder girdle is a complex series of joints unified by subtle movements in perfect timing. If you need proof, just check out this slide from my new release, Sturdy Shoulder Solutions.

This study looked at the difference between the empty can and full can in terms of both muscular recruitment and actual movement in folks with symptomatic impingement vs. healthy controls. Not surprisingly, the empty can exercise hurt more. Just looking at this picture hurts my shoulder (and my shirt is wildly fitting).

To me, though, that's not the most significant takeaway from these study results. Rather, take a look at some of the numbers included in their findings: 1-3 degrees (joint movement) and 1-4% (muscular activation). These are subtle, subtle quantifiable differences between those in pain and those who are pain free - and most of them really can't be perceived "on the fly."

What does this mean for how you assess, program, and coach?

First, from an evaluation standpoint, we have to truly understand what quality movement should look and feel like. If you can't truly define "normal," then how can you ever truly appreciate "abnormal?"

Second, not all exercises are created equal (as we learned from the empty vs. full can discussion). 

Third, in coaching, we have to constantly solicit feedback from our athletes on where they feel exercises.

These are all key principles on which I focus in my new resource, Sturdy Shoulder Solutions - and it's on sale for $50 off through Sunday at midnight. You can learn more at www.SturdyShoulders.com.

 

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Name
Email
Read more

“Sturdy Shoulder Solutions” is Now Available!

I'm super excited to announce the release of my new resource, Sturdy Shoulder Solutions, which will be on sale for $50 off through Sunday. This product has been years in the making, and it includes over six hours of cutting edge assessment, coaching, and programming strategies. You can learn more at the following link:

http://www.SturdyShoulders.com

Here's what you'll experience:

  • Simplifying Shoulder Health (Webinar)
  • How Posture Impacts Pain and Performance (Webinar)
  • Important Upper Extremity Functional Anatomy Considerations (Webinar)
  • The Proximal-to-Distal Principle (Webinar)
  • Nuances of the Neck (Webinar)
  • Rethinking the Thoracic Spine (Webinar)
  • Making Sense of Serratus Anterior (Webinar)
  • Is Upper Trapezius the Devil? (Lab)
  • The Myth of Normal Range of Motion (Lab)
  • Rethinking the Thoracic Spine (Lab)
  • Making Sense of Serratus Anterior (Lab)
  • Good Exercises Gone Bad (Lab)
  • The Myth of Balancing Pushes and Pulls (Lab)

It's a great fit for personal trainers, strength and conditioning coaches, sports coaches, and rehabilitation specialists. Additionally, many fitness enthusiasts will appreciate the focus on individualizing programming recommendations and technique coaching strategies.

In particular, it’s a tremendous fit for anyone who has previously been exposed to our Optimal Shoulder Performance and Functional Stability Training products. Sturdy Shoulder Solutions serves as an up-to-date companion to the educational material covered in those previous offerings.

You'll get instant online access to this digital-only product after purchase. Just head to http://www.SturdyShoulders.com to pick it up.
 

Read more

Why You Shouldn’t Look Up When You Lift

To tuck the chin or not? It's one of the most debated topics in the world of strength and conditioning and sports medicine these days. If you've read any of my stuff (including the detailed presentation, "Nuances of the Neck," in my new resource, Sturdy Shoulder Solutions), you'll know that I prefer tucking it - the so-called "packed neck position" - to preserve a more neutral cervical spine positioning, whether it's on deadlifts, squats, or push-ups.

One of the most common arguments against this packed neck position is that Powerlifter X and Olympic Lifter Y look up during lifts, and they're really strong. I'd encourage you to consider that:

1. Most of your clients/athletes have no interest in being Powerlifter X or Olympic Lifter Y. They just want to be fit, healthy, proficient in their sport. They value quality of life over weight room PRs - so movement quality takes place over absolute loading.

2. Good outcomes don't necessarily equate to good movements, so it's difficult to always draw population-wide conclusions from elite athletes. As an example, Cressey Sports Performance athlete and Cubs pitcher Steve Cishek is an accomplished MLB pitcher, yet he has some "high maintenance" pitching mechanics that you would never teach to another up-and-coming pitcher. He's just found a way to make them work, even if they do put his body in some funky positions. 

 

Slooooooow moooooo Cisshhheekkk. #cspfamily #cubs

A post shared by Eric Cressey (@ericcressey) on

Just because someone is strong doesn't mean that they're getting to those big numbers via the most efficient or healthy avenues.

3. We have no idea what Powerlifter X or Olympic Lifter Y's necks will look (or feel) like in their 60s.

4. Especially under load, it's never a great idea to take one joint close to its end-range at the expense of motion at other joints. A common example is getting too much low back movement when the hips are stiff. Well, when it comes to cervical extension, most people get far too much in the upper cervical region and far too little in the lower cervical spine. So, not all "look ups" are coming from the same place - and some will certainly create more pathology than others.

5. When you go into upper cervical/head extension, you're shortening levator scapulae, which is a downward rotator of the scapula.

If you're looking to set up an overhead squat or snatch, it's probably not a great idea to encourage downward rotation of the scapula when you need upward rotation for quality overhead motion. Here's a video that delves into this a bit further:

6. You're also shortening sternocleidomastoid, which is one of the biggest muscular contributors to chronic headaches.

So do yourself a favor and just tuck your chin a bit. And, if you'd like to learn more about the functional anatomy and unique challenges we face with the neck, be sure to check out Sturdy Shoulder Solutions.

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Name
Email
Read more

The Study EVERY Trainer and Coach Should Read and Understand

There are very few absolutes in the world of health and human performance. The answer to just about every question that's asked is "maybe." Even in the debate between anecdotal observations and exclusively evidence-based practice, there are gray areas that can sometimes be heavily debated. 

There is one study, however, that I think every trainer, coach, rehabilitation specialist, and fitness enthusiast should read and understand. My long-time friend Dr. Stu McGill - arguably the world's premier spine authority - is one of the lead authors as well:

Frost DM, Beach TA, Callaghan JP, McGill SM. Exercise-Based Performance Enhancement and Injury Prevention for Firefighters: Contrasting the Fitness- and Movement-Related Adaptations to Two Training Methodologies. J Strength Cond Res. 2015 Sep;29(9):2441-59.

I know what you're thinking: "What can I learn from how firefighters train? My sport, life, and occupational demands are entirely different."

To understand why this study matters so much to you and how you train, we need to look at the methods of it.

Basically, the researchers took 52 firefighters and plugged them into one of three groups:

1. a movement-guided fitness (MOV) group that received both programming and coaching on how to move correctly

2. a conventional fitness (FIT) group that only received programming, but not coaching

3. a control (CON) group that didn't do any exercise intervention

Before and after the 12-week training (or no training, in the control group) intervention, all the firefighters went through a series of fitness test and laboratory screens. They looked at things like body composition, aerobic capacity, grip strength, muscular endurance (max push-ups, planks for time), lower body power (vertical jump), and flexibility (sit-and-reach test).

Of particular importance was the fact that the pre- and post-tests included "five whole-body tasks" that were NOT included in any part of the training intervention. These challenges were a box deadlift, squat (body weight), lunge, split-stance 1-arm cable press, and split-stance 1-arm cable row. The goal was to evaluate how well the training actually transferred to creating more efficient, high-quality movements in whatever chaos life (or, more specifically, firefighting) threw at them. On these tasks, researchers looked at spine and knee motion with reflective markers to scrutinize movement quality under various conditions of low and speed of movement. The researchers noted (bolded section is from me for emphasis):

FIT and MOV groups exhibited significant improvements in all aspects of fitness; however, only MOV exhibited improvements in spine and frontal plane knee motion control when performing each transfer task. FIT exhibited less controlled spine and frontal plane knee motions while squatting, lunging, pushing, and pulling. More MOV participants (43%) exhibited only positive posttraining changes (i.e., improved control), in comparison with FIT (30%) and CON (23%). Fewer negative posttraining changes were also noted (19, 25, and 36% for MOV, FIT, and CON).

So what the heck does this mean for you? Quality training matters.

Those in the high-quality coaching group moved significantly better on average and had substantially fewer negative outcomes. In the training without coaching group, the average "upside" was lower - and there were more incidences of negative adaptation.

This is a study that proves that coaching a quality single-leg RDL will carry over to our pitchers controlling themselves safely into landing.

It shows that the "true" hip extension we train in the gym will also be there when our athletes run and jump.

It shows that the lateral lunge we coach helps our athletes to change direction safely on the lacrosse field.

It demonstrates that deadlift hip hinge technique we coach so hard in the gym reduces my likelihood of hurting my back when I pick up a squirming toddler.

It means that the 90/90 rotator cuff strength and timing position we meticulous coach and train protects our guys when they lay the arm back during the external rotation phase of throwing.

It also shows that quality strength and conditioning outcomes are about so much more than just a program or even a good training environment; they're about hammering home loads of consistently high quality reps to markedly increase the likelihood of favorable movement quality adaptations - while protecting against the downside.

This study also demonstrates why ready-to-print rotator cuff programs often fail shoulder pain patients. That one-size-fits-all approach - combined with inattentive coaching - often keeps patients on a painful path, when a little bit of technique and programming adjustments could be a game changer. And, it shows why some otherwise healthy people can wind up injured when they do the exact same program as the friend who had no problems at all with it. We see it all the time in individuals who come our way for one-time consultations; just a little coaching or program tinkering makes a huge difference in keeping them asymptomatic and enjoying their training.

The pride you take in your coaching - and the pride individuals take in their training technique - matters. Don't ever forget it!

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Name
Email
Read more

Denver, CO Seminar Announcement: June 24, 2018

I just wanted to give you a heads-up on one-day seminar with me in Denver, CO on Sunday, June 24, 2018.

Cressey scapula

We’ll be spending the day geeking out on shoulders, as the event will cover Shoulder Assessment, Corrective Exercise, and Programming.  The event will be geared toward personal trainers, strength and conditioning professionals, rehabilitation specialists, and fitness enthusiasts alike.

Agenda

9:00AM-9:30AM – Inefficiency vs. Pathology (Lecture)
9:30AM-10:15AM – Understanding Common Shoulder Injuries and Conditions (Lecture)
10:15AM-10:30AM – Break
10:30AM-12:30PM – Upper Extremity Assessment (Lab)
12:30PM-1:30PM – Lunch
1:30PM-3:30PM – Upper Extremity Mobility/Activation/Strength Drills (Lab)
3:30PM-3:45PM – Break
3:45PM-4:45PM – Upper Extremity Strength and Conditioning Programming: What Really Is Appropriate? (Lecture)
4:45PM-5:00PM – Q&A to Wrap Up

Location

Landow Performance
7094 S Revere Pkwy
Centennial, CO 80112

Continuing Education Credits

The event has been approved for 0.7 CEUs (7 contact hours) through the National Strength and Conditioning Association (NSCA).

Cost: $199.99 Regular Rate

Click here to register using our 100% secure server!

Note: we'll be capping the number of participants to ensure that there is a lot of presenter/attendee interaction - particularly during the hands-on workshop portion - so be sure to register early, as previous offerings of this evan have sold out well in advance of the early-bird registration deadline.

Looking forward to seeing you there!

Questions? Please email ec@ericcressey.com.

Read more
Page 1 2 3 106
LEARN HOW TO DEADLIFT
  • Avoid the most common deadlifting mistakes
  • 9 - minute instructional video
  • 3 part follow up series