Here are a few floor exercises to help improve strength & stability in your shoulder. Of course they are Closed Chain Upper Extremity Exercises.
Don't focus so much on the specific exercises, but more on the certain technical points behind them.
Let's take the 4 point Horsestance exercise above with me bent over like I love it....
Hands under shoulder, thoracic spine extended, slight anterior lumbar curve, etc etc, but here's the key! Notice... The Humerus (upper arm bone) is externally rotating at the glenoid humeral joint, i.e. The elbow is pointing back, not rotated to the side. This helps to activate the scapula retractors, which in turn helps to stabilise the shoulder joint.
Most of you will feel this in your triceps which isn't bad but the place you really want is the upper back musculature. Make sure you retract your scapular to help this but externally rotating the humerus will help with this.
I can't stress how crucial this bit of technique is! Without it the humerus is internally rotating, scapula will wing, shoulder may protract & you'll be hurting your shoulder. Fantastic example of how one small change in technique can make a huge difference to an exercise and help you get the most out of it!
It also apply's to the press up/push up/whatever you call it! 2 points here
1. The further your elbows abduct, ie move from your ribcage the more pressure through the glenoid humeral joint. So i recommend keeping your elbows close to the body
2. Again, making sure you externally rotate the humerus will activate those scapular retractors & provide shoulder stability. Ya get me!
The scapula much prefers to work in the sagittal plane (But that's another blog entirely), so the more frontal plane you go and abduct the scapula, the more you risk hurting your shoulder!
I see so many numpty's doing Open Chain resistance band exercises for their shoulder rehab and getting nowhere. Don't be another numpty!
B
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