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<p>Let's talk about the pull up and rowing today. This style of exercise is a big part of programmes these days due to our degraded movement quality coming from ‘over protraction’ of the shoulders or the ‘round-shouldered’ posture that we commonly see. <br></p>
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<p>However there is a problem with simply training the back muscles to improve this issue.<br></p>
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<p>What needs to be considered is the root causes of our ‘issue’ first. <br></p>
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<h3><strong>Is&nbsp;More&nbsp;Pulling&nbsp;Actually The&nbsp;Solution?</strong><br></h3>
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<p>In my professional opinion very often the true problem for many is Pec Minor. Why? Well this is a muscle I have written about a few times because of the magic that can occur when its provided with the capacity it’s expected to have.<br></p>
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<h3><strong>The Anatomy Of The Pecs...</strong><br></h3>
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<p>Pec Major &amp; Minor are often grouped together as ‘chest’ muscles and yet they provide quite different movements as you can see when looking at these images here…. <br></p>
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<p>Pec Major is a shoulder adductor, flexor and internal rotator due to ist attachments from the clavicle, sternum, &amp; greater trochanter of the humerus. <br></p>
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<figure class="wp-block-image is-resized"><img src="https://biomechanicseducation.com/wp-content/uploads/2019/04/Anterior-View-of-Pectoralis-Major-Biomechanics-Education-Antony-For-Personal-Trainers-768x1024.jpeg" alt="" class="wp-image-12884" width="576" height="768"/></figure>
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<p>Pec Minor however attaches to the corocoid process, the most anterior part of the scapular….see here…..</p>
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<p><br></p>
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<figure class="wp-block-image is-resized"><img src="https://biomechanicseducation.com/wp-content/uploads/2019/04/Anterior-View-of-the-Scapula-768x1024.jpeg" alt="" class="wp-image-12886" width="576" height="768"/></figure>
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<p>….then across to the 3rd/4th/5th ribs that mean it will protract (also known as scapular abduction), depress and rotate the scapula. &nbsp;<br></p>
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<figure class="wp-block-image is-resized"><img src="https://biomechanicseducation.com/wp-content/uploads/2019/04/Anatomy-of-Pec-Minor-Biomechanics-Education-768x1024.jpeg" alt="" class="wp-image-12885" width="576" height="768"/></figure>
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<p><strong>Try This …</strong><br></p>
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<p>To appreciate the influences of having a dysfunctional pec minor try this:</p>
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<p>Stand Up</p>
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<p>Protract both shoulders as if yours are dysfunctional</p>
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<p>Keeping your shoulders ‘rounded’ try to lift your arms over head &amp; then back down….</p>
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<p>OR</p>
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<p>Try to extend your thoracic spine with your shoulders protracted….</p>
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<p>It’s really quite detrimental to your movement quality, right?<br></p>
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<p>Now imagine walking around, trying to function normally with that problem day to day. Over time it is likely to cause further issues that will make your body grumble. <br></p>
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<h3><strong>What&nbsp;It&nbsp;Looks&nbsp;Like&nbsp;It&nbsp;Needs&nbsp;Versus&nbsp;What&nbsp;It&nbsp;Actually&nbsp;Needs</strong><br></h3>
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<p>Well this ‘poor posture’ LOOKS like it requires a ‘stronger back’ doesn’t it…? Hence most programmes will contain back training for this very reason.<br></p>
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<p>BUT<br></p>
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<p>WAIT<br></p>
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<p>What’s the problem or the root cause here….?<br></p>
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<p>It isn’t simply a ‘weak’ back is it?<br></p>
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<p><strong>Remember The Law!</strong><br></p>
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<p>Yeah that law of reciprocal inhibition? This one….<br></p>
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<p><strong><em>Reciprocal inhibition</em></strong><em> describes the process of muscles on one side of a joint relaxing to accommodate contraction on the other side of that joint. ... Joints are controlled by two opposing sets of muscles, extensors and flexors, which must work in synchrony for smooth movement.</em><br></p>
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<p>Well if the pec minor is in a constant contraction state it is likely to require addressing first, don’t you agree? This then gives your retractors/back muscles a fighting chance in fully contributing to their role in movement. <br></p>
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<p>Consider that, ok your client may well be rowing, pulling etc but how much are those scapula retractors doing? Can we encourage them to do more and give us more quality to our back moves?<br></p>
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<h3><strong>Let's&nbsp;Start&nbsp;By&nbsp;Releasing&nbsp;The&nbsp;Pec&nbsp;Minor</strong><br></h3>
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<p>Well in advance of the back exercises below we might want to consider improving the function of or pec minor muscle first, do you agree?<br></p>
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<p>So place your hand onto the front of the opposite shoulder like the image below. Then press your shoulder into your hand using 20% of your maximum effort and hold it for 20 second, repeat x 4 and then the same on the opposite side.<br></p>
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<figure class="wp-block-image is-resized"><img src="https://biomechanicseducation.com/wp-content/uploads/2019/04/Pec-Minor-Anti-Spasm-Biomechanics-Education-Biomechanics-Coach-683x1024.jpg" alt="" class="wp-image-12887" width="512" height="768"/></figure>
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<h3><strong>Now&nbsp;Onto&nbsp;Back&nbsp;Training</strong></h3>
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<p><strong>What Does It Look Like?</strong><br></p>
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<p><strong><br></strong>Now prior to the big moves we should probably include some isolation work to take advantage of that law of reciprocal inhibition. What this means is if we break down the rowing movement for example we can really get those retractors involved while at the same time encouraging those protractors to ‘let go’.<br></p>
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<p>Well while rowing we probably want to make sure this is happening too…reps and sets as per your regular programming.</p>
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<p>PURE retraction is a very isolated single joint movement, which is great to develop functional capacity once we add other joint actions….not as easy as it looks! Try it and let me know. <br><br></p>
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<figure class="wp-block-image"><img src="https://biomechanicseducation.com/wp-content/uploads/2019/04/Pulling-Exercises-Retraction-Biomechanics-Coaching-1024x683.jpg" alt="" class="wp-image-12888"/></figure>
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<p>THEN we can start adding more components to get back to what we know more commonly as <em>functional (whatever that is!?) </em>back exercises with a periodised plan like:<br></p>
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<p><br></p>
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<ul><li>Resistance Band Retractions with a Row/Fly (shoulder extension added onto the end)</li><li>Cables - same as above but more kilos can be added to increase intensity. </li><li>Barbell Bent Over Row/Fly - tipping into a fixed hip hinge means we should consider the lower back will be isometrically loaded for the duration of this exercise.</li><li>Dumbbell Single Arm Row/Fly - as above but with an asymmetrical load on the trunk stabilisers.</li><li>TRX Inverted Rowing - This is great for altering the angle of lean v’s gravity. Be mindful of the instability it also creates though.</li><li>Single arm would be even more challenging.</li><li></li></ul>
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<p>So whether its in your own training or when working with clients, try the pec release before you start a day session which includes pulling or rowing. And see if it makes a difference - not jsut in their posture, but perhaps being able to actually contract the right muscles groups, they might 'feel' it in a different place and their movement might improve. Worth giving it a go right?</p>
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<p>The information I pass on is aimed to help you in 2 ways.<br></p>
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<p>1). To offer ideas and maybe something different to add to your programming<br></p>
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<p>2). Also to encourage autonomous exploration of the wonderous ‘WHYS’ when it come to working out the human body, how it works and how, as coaches and trainers, we can help. &nbsp;<br></p>
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<p>CHALLENGE EVERYTHING!!</p>
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<p></p>
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<p></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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<p><br></p>
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