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<p>This little dude can have a huge impact upon our clients' shoulder function too as being known as the 'Piriformis of the Shoulder' implies!</p>
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<p><strong>SO WHAT?</strong></p>
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<p>We have previously discussed the key biomechanical pillar in our pelvic biomechanics, the Pirioformis muscle, in relation to squatting and also its influence on the quality of our pelvic function. Here we would like to discuss how the Infraspinatus muscle of the shoulder is very similar but in terms of our shoulder biomechanics. </p>
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<p>Infraspinatus is a key biomechanical pillar in our upper body therefore if it isn't functioning to its full capacity there is a good chance your body will compensate for it. This alters the kinetic chain, which over time can be detrimental to the quality of our movement, this can then gradually make certain movements either uncomfortable or at least somewhat difficult. </p>
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<p>So let's take a look at the anatomy of Infraspinatus and its role in movement.....</p>
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<h3>Infraspinatus </h3>
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<p>The Infraspinatus is a thick triangular muscle attaches onto the Infraspinous fossa (back of the scapular) and the greater tubercle of the humerus (it passes round the back of the upper arm onto the upper protuberance).</p>
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<p>It is primarily an external rotator of the humerus but also a shoulder stabiliser and will assist adduction from an abducted position. It is also commonly known as one of the major rotator cuff muscles.</p>
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<p>You can see the similarities here and when we understand the Infraspinatus anatomy it allows us to understand how it can similarly influence shoulder movement similarly to the way the Piriformis influences the pelvis with rotation and abduction.</p>
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<h3>Piriformis </h3>
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<p><strong> &nbsp;What Does This Mean?</strong></p>
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<p>Well this could impact on our clients ability to overhead press, stabilise the shoulder complex during a push or pull movement and it could also create discomfort and achy or 'tight' feelings in the upper body which as many of us know make us tired, miserable and even stressed.</p>
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<h3><strong>Is Our Lifestyle Causing Infraspinatus Issues?</strong><br></h3>
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<p>This muscle can often feels ‘stressed’ due to our lifestyles and the round shouldered posture of our clients that we have discussed previously.<br></p>
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<p>If you have ever had your Infraspinatus ‘rubbed’, (or god forbid frictioned!) by a massage therapist you will probably recall the discomfort vividly. However it quite likely needs a good ol ‘rub’ or some attention at least. <br></p>
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<h3><strong>How Can We Improve The Infraspinatus Function?</strong><br></h3>
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<p>Well yes we could get our noblers, lacrosse/tennis balls or @Pulseball's out and start writhing about putting pressure on it but first let’s desensitise it eh?<br></p>
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<p>The good old anti spasm 20/20 technique we have been using can be applied to any muscle so let’s consider how we can use it to help our poor infraspinatus.<br></p>
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<p>So place your opposite hand over your wrist/forearm and the press that arm out into your hand to resist external rotation 20% for 20 seconds x 4 reps.<br></p>
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<p>NOW grab your nobler / lacrosse ball or @pulseball. Lean the back onto a wall with your scapular pressing onto the equipment and either press hold until it tenderness dissipates or gently rub slowly. <br></p>
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<p>NOTE: First few goes this can feel quite uncomfortable but please please move slowly and only for around 1 minute per shoulder. It should NOT be ‘painful’ but a hedonistic discomfort that you can relax and breathe into.<br></p>
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<p>Once you have done this, we can move onto the Antagonist work and Activation<br></p>
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<h3><strong>Antagonist Exercise For The Infraspinatus</strong><br></h3>
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<p></p>
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<p><br></p>
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<p>Now grab a resistance band or cable for the antagonist work</p>
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<p>Remember we did this same process when working on pec minor - <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="if you missed that, check it out here. (opens in a new tab)">if you missed that, check it out here.</a></p>
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<p>Reps and sets as per the strength programme for your client (8 x 2 - 15 x 3)</p>
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<p><br></p>
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<h3><strong>Infraspinatus - External Rotation Exercise</strong><br></h3>
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<p></p>
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<p><br></p>
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<p>Now move to do reps and sets on the agonist which would be external rotation. (8 x 2 - 15 x 3)</p>
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<p></p>
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<h3><strong>Why Do These Anti Spasm Techniques &amp; Exercises?</strong><br></h3>
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<p>Well all of this should contribute to improving your shoulder function and strength ratios for your client’s ability to perform any scapular movements or to increase their shoulder stability. </p>
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<p>As mentioned at the beginning of the blog, for healthy upper body function or throwing, pulling, pushing, hitting a bat/ball, swimming and being generally stable we require great Infraspinatus function. Once the 'function' is improved USE IT! This then conditions the patterns required for nutritious movement!</p>
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<p><strong><em>MOVE WELL THEN MOVE MORE!</em></strong></p>
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<p>Have a go yourself and then let me know what do you think?</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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