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<p>Well of course we are living in this technical age where 92% of us in 2018 were bent over a mobile phone.<br></p>
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<p>On average people check their phones every 12 minutes...<br></p>
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<p>40% of adults check their phone within 5 minutes of waking up (perhaps you are reading this blog in bed)...</p>
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<blockquote class="wp-block-quote"><p>Adults spend 2 hours 49 minutes each day on their phone (under the age of 24 and it rises to 4 hours a day)</p></blockquote>
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<p>Over the last decade a new repeated stress injury has arisen… <strong>Text Neck</strong>!</p>
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<p>Just think of your posture as you look at your phone, head forward, shoulders rounded, it doesn’t feel good does it?<br></p>
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<p>Why am I sharing these stats with you?<br></p>
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<p>Well, <a href="https://www.biomechanicseducation.com/why-more-pulling-might-not-be-the-answer-to-those-rounded-shoulders/" target="_blank" rel="noreferrer noopener" aria-label="last week’s blog discussing (opens in a new tab)">last week’s blog discussing</a> the common ‘rounded shoulder’ issue caused a bit of a stir I felt we should elaborate further. <br></p>
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<p>Along with phone usage, then take into account your daily routine, chances are you spend periods of your day sitting, right?<br></p>
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<p>So we should start with trying to reduce long periods of time being static (both sitting &amp; standing). That’s the first thing to do. I mean for your clients who sit in offices all day, or if they work from home, just ask them to track their daily steps and see the results. Sometimes there is barely any movement at all.<br></p>
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<p>Getting moving is a start, but may not fix any issues that have arisen due to years of sitting etc. <br></p>
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<p>I would also get an assessment of your/your clients shoulders so we can correct &amp; improve function &amp; strength in this area. <br></p>
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<p>Last week we talked about Pec Minor, its influence on shoulder function &amp; overall movement quality, if you missed that one you should start there, <a href="https://www.biomechanicseducation.com/why-more-pulling-might-not-be-the-answer-to-those-rounded-shoulders/">just click here</a>.</p>
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<p></p>
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<h3><strong>Improve Shoulder Stability&nbsp;-&nbsp;How&nbsp;&amp; Why</strong><br></h3>
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<p>What we should also consider is role of the shoulders in terms of ‘stability’ too since often when we carry things we want to be stable at the shoulder. <br></p>
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<p>Also shoulder stability is crucial in people playing sports, both from an injury risk reduction and performance enhancement point of view. <br></p>
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<p>The shoulder complex is complex in terms of actions since it is classified as a ball and socket joint. <br></p>
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<p>This means they contribute to:</p>
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<p>Shoulder extension / flexion, internal / external rotation, adduction /abduction &amp; circumduction. <br></p>
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<p>However something else we should consider in our clients training plan is the stabilisation component.</p>
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<p></p>
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<h3><strong>Improving Shoulder Stabilisation - Exercises To Add To Your Programming</strong><br></h3>
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<p>Well of course once you have improved the function of pec minor and strengthened the scapular retractors, we can also add the static component to certain ‘movements’.<br></p>
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<p>Examples of this would be during arm movements to keep the scapular completely or relatively still. </p>
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<h4><strong>Overhead Military Pressing</strong><br></h4>
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<p>This kind of movement will require controlled dynamic stability since shoulder abduction will mean the scapular will rotate somewhat. The question is how much control do you have in your scapular during an overhead press? Why not try it with a minimised amount of scapular movement.</p>
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<h4><strong>Deadlifting </strong><br></h4>
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<p>This is also dependant upon ranges and styles of deadlift in relation to the amount the arm moves away from you. Hip hinging will generally require less movement around the scapular than overhead pressing. However good scapular control is required to stop the bar pulling the shoulder forwards in the descent. Great eccentric loading!</p>
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<h4><strong>Push Ups &amp; Pull Ups</strong><br></h4>
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<p>These 2 moves are commonly done poorly due to a lack of scapular control - me included! I have ‘flappy’ scaps that I am working no constantly due to daily demands and being slightly VERY mobile. </p>
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<p>A great modification to both of these movements is to practise some sets without actually moving the arms, only using the scapular portion of the movement.</p>
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<p><br></p>
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<h4><strong>Prone Scapular Press Ups </strong><br></h4>
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<p>Get into a push up position but don’t use elbow flexion to lower your body ONLY use scapular retraction so you body lowers between your shoulders - keep arms locked straight. <br></p>
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<p>Then during the full push up try to keep your scapular under control!</p>
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<p><br></p>
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<h4><strong>Hanging Scapular Depressions </strong><br></h4>
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<p>Similarly when hanging from your chin up/ pull up bar allow your shoulders to fully relax so your body hangs between your shoulders. Then ONLY depress your scapular, without bending the arms. So you challenge pure scapular motion. <br></p>
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<p>The during the full pull up keep your scapular under control!</p>
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<p><br></p>
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<h4><strong>Rowing</strong></h4>
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<p>Again a movement commonly performed poorly quite likely due to the problems we discussed last week. Sort pec minor out then while rowing ensure scapular retraction is occuring, possibly by breaking the movement down as above. Pure scapular retraction practice first, then add the rowing action on with scapular control.</p>
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<p><br></p>
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<h4><strong>Overhead Squats </strong></h4>
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<p>Finally if you don’t have stable scapular this movement will certainly challenge it statically. However some of the above movements might be a better place to start OR overhead squat with a light bar focussing on the shoulder stability.</p>
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<p><br></p>
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<p>By developing the ability to stabilise the shoulder you are reducing the risk of injury and if your client is a sportsperson probably helping them improve their performance too. Good shoulder stabilisation often results in people seeing improvements elsewhere in their body and in other exercises too. You see once the shoulder can stabilise itself it can then apply more force in certain movements. <br></p>
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<p>Go and give some of these ago, be consistent with them over a few weeks, don’t be the person who does them once and says it doesn’t work.</p>
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<p></p>
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<p>Hopefully this series of blogs are contributing to some ideas for your clients training programme however if you REALLY want to KNOW how to bespoke their exercise plan with a periodised preparation plan then please get in touch!<br></p>
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<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>
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<p>Then <a rel="noreferrer noopener" aria-label=" (opens in a new tab)" href="https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back" target="_blank">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>
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