The shoulder joint is a complex and easily injured site for most athletes, throughout any exercise involving effort by the shoulders, stabilisation should be of high priority which will aid in maintaining a safe and efficient movement pattern. Shoulder joint stabilisation is achieved by retraction and depression of the scapula (i.e. shoulders drawn back and down with chest out) caused via work of the rotator cuff muscles and other supporting muscles of the shoulder girdle (e.g. trapezius, rhomboids, serratus anterior).
Click here for a great video demonstrating visually what the shoulders should look like during stabilised movement.
This process coincides heavily with
thoracic extension as discussed in previous blogs, and will eliminate the '
round shouldered' motion many lifters adopt during exercise. Practice of this shoulder positioning should be adhered to throughout most movements involving the upper extremities in an effort to reduce injury risk and gain the most benefits from the exercises undertaken. Below is a good example of how to perform a 'straight arm pull down,'
note how the shoulder blades are drawn back and down whilst maintaining the natural curves of the spine.
As always, post any comments or questions below.
Mitch
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