Learn a drill that can help improve the stability and bar path during the bench press.
In last weeks post, I discussed the concept of scapular stability and it's role in shoulder health.
As a reminder, the shoulder needs three things to stay healthy:
- Good Shoulder Mobility
- Good Thoracic Spine Mobility.
- Good Scapular Control
This week is going to cover scapular control and why it's needed to make stuff work nice.
Even though the scapula is considered a "stable" joint in the joint-by-joint approach we spoke of last week, it still requires some degrees of mobility as well. If the scapula was designed to be only stable, it would be fused to the ribs, versus having the ability to move around it.
The ability to express movement of the scapula will allow for optimal kinematics of the shoulder, and allow for you to express improved stability in many different arm positions. This leads to increased strength and reduced risk of injury.
Questions, Comments, Concerns? Let me know below!
Move Well, Stay Strong.
The human body was designed to move, but the human lifestyle is designed around sitting.
Think about it. In the morning we sit to eat breakfast. Then we sit down as we commute to work. Once you get to work you sit at your desk for most of the day. When heading home, you sit down during your commute. Finally, you finish your day off by sitting down and relaxing after a long, hard day.
We usually will throw in 1 hour of exercise 3 to 5 days per week, and say that is enough to combat all the repetitive postural demands we put our body through on a daily basis.
We then question why we have aches and pains, and start blaming our genetics or age for the reason your back is sore when you wake up every morning.
I believe that every day you should be moving your joints through it's entire range of motion. The way I do this is by doing a daily CARs (Controlled Articular Rotations) routine.
There are a myriad of health benefits for doing so such as;
- Maintaining joint health and range of motion.
- Learning increased control of each joint.
- A self assessment tool to help you understand your bodies ability to move.
They are also time efficient too. It takes roughly 8-10 minutes to do a full body CARs routine.
And if that is too much time to set aside everyday for movement, you can break it up into an upper body and lower body routine. Now you have two 4-5 minute blocks of movement each day, allowing for better time management.
Use this video (and next weeks video) to start a daily habit of moving each joint in your body. You will be amazed at how much better your body feels and moves after simply moving your joints everyday.
I challenge you to do a minimum of 30 days straight. Obviously I urge you to do this forever, but start with 30 days. Take notes of how your body feels over this time - and I bet that you will want to continue the routine once you realize the benefits!
If you want to learn more about CARs or mobility training, find an FRCms near you at www.functionalanatomyseminars.com
Questions, Comments or Concerns? Drop them in the comments down below.
Move Well, Stay Strong.
Today I attended The Movement Fix seminar with Dr. Ryan DeBell. He offered some valuable insight on breaking down the deadlift, squat and overhead lifts. If he's in town, I recommend checking him out.
Today, Ryan breaks down the one arm row and explains some common faults and how you can correct them.
- Set up on the bench with one arm and one leg
- Turn the leg that is on the floor outward about 20 degrees
- Extend your upper back and so that you show a "proud chest"
- Instead of having your shoulder parallel to the floor, slightly rotate your shoulders outward
- Ensure that at the bottom of the row you get some scapular protraction, and at the top you get full retraction
- Losing your upper back position
- Only moving your arm, and not using the shoulder blades to perform the movement
- Rotating your upper body as you row
- Having scapula protraction at the top of the row
Questions, Comments or Concerns? Leave a comment below.
Move Well, Stay Strong.
About Dr. Ryan DeBell
I’m the creator and guy behind The Movement Fix, making videos, recording podcasts, working with gyms and athletes, and traveling as much as time permits!
I am a chiropractor by profession, although I like to say I’m a guy who went to chiropractic school and my job is to help people however is needed.
I think it’s a basic human right to know how to move your body and be pain free. Humans should fully move every joint every day.
Knowledge on human movement shouldn’t be kept a secret, but should be shared freely to help as many people as possible.
Check him out at http://themovementfix.com/