Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes,...
Transcript of Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes,...
![Page 1: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional](https://reader034.fdocuments.net/reader034/viewer/2022042222/5ec8626bc3bf4e3c3d47cebf/html5/thumbnails/1.jpg)
Improving Shoulder Stability and Strength
Darrell Barnes, LAT, ATC, CSCSSt. Vincent Sports Performance Center
![Page 2: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional](https://reader034.fdocuments.net/reader034/viewer/2022042222/5ec8626bc3bf4e3c3d47cebf/html5/thumbnails/2.jpg)
![Page 3: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional](https://reader034.fdocuments.net/reader034/viewer/2022042222/5ec8626bc3bf4e3c3d47cebf/html5/thumbnails/3.jpg)
Objectives
• Review functional anatomy of the shoulder• Identify physical imbalances that may lead
to shoulder injury and/or decreased performance
• Learn exercises that will improve shoulder stability/strength and decrease the chance for injury
![Page 4: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional](https://reader034.fdocuments.net/reader034/viewer/2022042222/5ec8626bc3bf4e3c3d47cebf/html5/thumbnails/4.jpg)
Shoulder Mobility vs. Stability
![Page 5: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional](https://reader034.fdocuments.net/reader034/viewer/2022042222/5ec8626bc3bf4e3c3d47cebf/html5/thumbnails/5.jpg)
Shoulder Anatomy• The shoulder girdle is
comprised of 4 joints• More than 15 muscles work to
stabilize and move the shoulder• The shoulder joint has a very
large range of motion which decreases its ability to stabilize
![Page 6: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional](https://reader034.fdocuments.net/reader034/viewer/2022042222/5ec8626bc3bf4e3c3d47cebf/html5/thumbnails/6.jpg)
Common Injuries• Shoulder instability is when the
joint is hypermobile and can lead to subluxations/dislocations and labral tears
• Caused by inadequate strength to handle gymnastic skills or an acute onset by a fall on outstretched arm
![Page 7: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional](https://reader034.fdocuments.net/reader034/viewer/2022042222/5ec8626bc3bf4e3c3d47cebf/html5/thumbnails/7.jpg)
Common Injuries• Impingement syndrome is
an irritation of soft tissue structures (bursae, tendon)
• Caused by repeated shoulder activity with inadequate strength and poor posture.
![Page 8: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional](https://reader034.fdocuments.net/reader034/viewer/2022042222/5ec8626bc3bf4e3c3d47cebf/html5/thumbnails/8.jpg)
Common Shoulder Imbalances• Poor posture:
Forward shoulders due to a tight front side and poor back side strength
• Increased back extension with shoulder flexion due to tight lats
![Page 9: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional](https://reader034.fdocuments.net/reader034/viewer/2022042222/5ec8626bc3bf4e3c3d47cebf/html5/thumbnails/9.jpg)
Goal of Shoulder Exercises “Keep the Golf Ball on the Tee”
• Increase front side flexibility and posterior joint mobility
• Correct muscular imbalances by increasing back side strength
• Maintain good shoulder flexion/extension, IR/ER
• Develop rotator cuff strength
![Page 10: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional](https://reader034.fdocuments.net/reader034/viewer/2022042222/5ec8626bc3bf4e3c3d47cebf/html5/thumbnails/10.jpg)
Exercises to Increase Mobility
![Page 11: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional](https://reader034.fdocuments.net/reader034/viewer/2022042222/5ec8626bc3bf4e3c3d47cebf/html5/thumbnails/11.jpg)
Exercises to Increase Flexibility
![Page 12: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional](https://reader034.fdocuments.net/reader034/viewer/2022042222/5ec8626bc3bf4e3c3d47cebf/html5/thumbnails/12.jpg)
Shoulder Strengthening “Key Areas”
• Emphasize scapular stability and rotator cuff strength
• Maintain good form! “golf ball on the tee” position when doing exercises
• Include open and closed chain exercises in a functional ROM
![Page 13: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional](https://reader034.fdocuments.net/reader034/viewer/2022042222/5ec8626bc3bf4e3c3d47cebf/html5/thumbnails/13.jpg)
Shoulder Strengthening Wall Progression
![Page 14: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional](https://reader034.fdocuments.net/reader034/viewer/2022042222/5ec8626bc3bf4e3c3d47cebf/html5/thumbnails/14.jpg)
Shoulder Strengthening Elastic cord progression
![Page 15: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional](https://reader034.fdocuments.net/reader034/viewer/2022042222/5ec8626bc3bf4e3c3d47cebf/html5/thumbnails/15.jpg)
Shoulder Strengthening Elastic cord progression
![Page 16: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional](https://reader034.fdocuments.net/reader034/viewer/2022042222/5ec8626bc3bf4e3c3d47cebf/html5/thumbnails/16.jpg)
Shoulder Stabilization
![Page 17: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional](https://reader034.fdocuments.net/reader034/viewer/2022042222/5ec8626bc3bf4e3c3d47cebf/html5/thumbnails/17.jpg)
Shoulder Strengthening Stability Ball Progression
![Page 18: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional](https://reader034.fdocuments.net/reader034/viewer/2022042222/5ec8626bc3bf4e3c3d47cebf/html5/thumbnails/18.jpg)
Shoulder Strengthening Stability Ball Progression
![Page 19: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional](https://reader034.fdocuments.net/reader034/viewer/2022042222/5ec8626bc3bf4e3c3d47cebf/html5/thumbnails/19.jpg)
Shoulder Strengthening Push-ups and Pull-ups
![Page 20: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional](https://reader034.fdocuments.net/reader034/viewer/2022042222/5ec8626bc3bf4e3c3d47cebf/html5/thumbnails/20.jpg)
Shoulder Strengthening Plyometrics
![Page 21: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional](https://reader034.fdocuments.net/reader034/viewer/2022042222/5ec8626bc3bf4e3c3d47cebf/html5/thumbnails/21.jpg)
Conclusion
• Focus on identifying and correcting shoulder imbalances• Emphasize scapular and rotator cuff strengthening• Strengthen through the full ROM and maintain good form
![Page 22: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional](https://reader034.fdocuments.net/reader034/viewer/2022042222/5ec8626bc3bf4e3c3d47cebf/html5/thumbnails/22.jpg)
Acknowledgments• Thanks to:
– St. Vincent Sports Performancehttp://sportsperformance.stvincent.org
– USA Gymnasticswww.usa-gymnastics.org
– Dr. Larry Nassar
“The pain of discipline is never as great as the pain of regret”