The winged scapula is one of the most common postural faults we see today. And even though we are talking about winged scapula in this article the information and exercises provided will relate to ALL shoulder injuries. The term winged scapula gets its name from its appearance, a wing-like resemblance, due to the medial border of the scapula sticking straight out from the back. As I mentioned at the start this is a postural fault that can greatly affect a person’s ability to lift, pull, and push weighty objects and can cause pain and discomfort with simple daily activities such as taking your shirt off or playing a sport. When pain sets in people resort to the treatment of trigger point massage, stretching, and acupuncture which all may help in some way but the real answer lies in providing stability. Why? The shoulder is such an amazing joint in that it has an incredible amount of mobility and is able to perform some incredibly powerful and dynamic movements like serving in tennis or simply throwing a ball. But this awesome mobility comes at a cost, as the stability of the shoulder can be very easily compromised. And when this happens is when injury and pain takes over. If we lose that stability, we get some extra mobility of the humeral head within the joint, and that begins to pinch some of the structures around it and you eventually end up with common postural problems like the winged scapula that progress to much worse problems such as injuries like a shoulder impingement or rotator cuff tears. In this article, we will provide you with some of the most effective and simple to do stability exercises that you can begin using to improve your posture and get your shoulder movement back, without pain and compensation.
Tennis Specific Strength Training Secrets To Enhance Your Game & Prevent Injury
Across the globe, tennis is a game in which many people readily participate in. Whether at a recreational, social, competitive or professional level, the game involves various complex movement patterns, moving in all directions that include a great deal of strength, speed, power, balance and endurance. Just by watching a game of tennis at a professional level, one can really appreciate the great amount of strain that is put on the body, especially when games last upwards of 3 hours. Unfortunately, as with most sports where this is long standing time of physical strain, comes a high risk of injury. There are many factors that can predispose a player to wrist, ankle, knee, hip spine, shoulder and elbow injuries such as differences in bio-mechanics and poor physical condition, equipment, weather conditions, muscular and structural or postural imbalances and repetitive movement strains on joints. In the general population, there is approximately about five injuries per 1,000 hours of participation, and 33 injuries per 100,000 tennis players require hospitalization. Thus, the importance of strength and conditioning for injury prevention is overwhelming. However it must be specific to you, the sport and your weaknesses otherwise the conditioning program will create your injury! And on top of that you are unlikely to play well without the best conditioning methods and techniques. In this article, I will look specifically at the role of conditioning to improve performance and why just using a random approach to strength and conditioning will set you up for injury and poor performance.
Why I Don’t Like External Rotation Exercises For Strengthening The Rotator Cuff
Whenever you talk about exercises for the rotator cuff or for preventing shoulder injuries the very first exercise people think of is the external rotation exercise using rubber tubing. How come nearly every shoulder problem needs external rotation work? Do they all have weak external rotators? Many physical therapists and trainers will say yes, and this will often be their “go-to” exercise for almost every shoulder injury they see. Their belief is that the external rotators are weak and over-powered by the larger internal rotator muscles of the pecs and lats and therefor they need to be strengthened. However, this type of logic ignores the true role of the rotator cuff and assumes so many critical factors that are often the reason behind the imbalance being created in the first place. In this article, I will discuss how these exercises often cause more problems than they solve and if you want to improve stability and function of the rotator cuff, you will find there are much better choices that will get you out of pain and back to full function.
Why I Love Using The Serratus Anterior Wall Slides Drill
I must admit when I first saw the serratus anterior wall slides I thought it was a complete waste of time and would do absolutely nothing to help me with my shoulder injury. After a few mediocre attempts at trying it I stopped and went back to what I was doing before. However, as the months went by and my shoulder continued to worsen with many different methods I began researching what the experts in shoulder rehabilitation were using. And I continually found that the Serratus Anterior Wall Slides was a common exercise drill used by several highly respected practitioners. Upon investigating this further I found this was an exercise founded by movement function pioneer Shirley Sahrmann in her book “Movement Impairment Syndromes”. I realized I needed to open my mind to this and decided to spend the time to really understand the purpose of this exercise and how to apply it correctly and see if it could help me. And within weeks I saw huge improvement which led me to finding the long term solution to my injury. This article I will explain what I learned and how it changed my approach to shoulders forever.