I hope you’ve been doing your homework up to this point regarding practicing the content of the first two videos on how to re-position your shoulders in order to place in an “optimal loading zone” so that any impingements you may possess won’t be aggravated by the resistance that you’re using in your exercises or body enhancement program. In parts 1 and 2 we established a new recruitment pattern for your scapular to initiate and adopt (back and down position) in order for your shoulders to reposition themselves and relieve the stress on your rotator cuff tendons caused by a faulty posture dysfunction such as ” forward-rounded shoulders”.
Now, if you’ve been doing your homework, and your case is really no more than a simple impingement caused by faulty posture, then correcting your “scapular dyskinesis” (faulty movement pattern and stability pattern) would’ve made a world of difference. You would’ve noticed right away that your shoulder pain would’ve decreased by 70 to 80% while lifting your arm overhead. And, likely any other movements when your arm was at the shoulder level. Perhaps you were so excited by this “pain-relieving phenomenon” that you decided to try this for a week or so before you decided to get serious and really apply your new “scapular set” and shoulder repositioning. Once you’ve been experiencing pain-free movement for what seems like a long time, perhaps you contemplated what it might be like to resume some of the old exercises that you were doing before the pain set in?
How did those push-ups turn out?? What about pressing those dumbbells over your head??? Were you wondering what would happen if you tried to do a supine bench press with either dumbbells or a bar??/ Hmm, as it turns out, this is the main subject of my post today! Here is what you need to be able to do before practicing exercises in this post today?
- Understand and demonstrate the concept and application of a “scapular set”.
- You have overcome any flexibility limitations that your front chain possessed (pecs and fascia) in order to free up your ability to direct your scapulae in the “back and down” position.
- You have worked through the main movement that has been repeatedly been causing you pain by using the scapular set. And you have been doing this for at least 1 to 2 weeks successfully/
- You feel you are ready to take on the next challenge for your shoulder and finally add some resistance or load to your movement patterns. That said, you are also prepared to use your new movement pattern to reposition your shoulder in order alleviate any impingments or painful movements. You are currently nodding your head in the “yes” direction because you’ve been doing this for well over 2 to 3 weeks! Cool! Let’s work throught these finals progressions with you!