Are your objects pointing straight ahead or inwards? If they’re pointing in towards your body, I’m sorry to say you probably have far from optimal scapular function. Here’s a quick test for you: grab a small straight object like a pen or toothbrush, one in each hand and stand up straight, shoulders relaxed. They are an incredibly mobile bone, tilting and rotating to accommodate the wide range of movement of the shoulder joint.Īnterior view of the Scapulae HOW TO TEST YOUR SCAPULAR HEALTH Any exercise where you move your upper arm utilises your scapulae in some way and any weakness in the 17 different muscles that connect to it will translate into weakness in the movement. Your scapulae (scaps for short) are the foundation of your shoulder joint and these flat wing like bones help to anchor your shoulder to your torso. Keeping the humeral head (the top of the humerus) from popping out of the shoulder joint is the main job of the rotator cuff muscles. Starting at the top of the humeral head is supraspinatus, then infraspinatus, teres minor and coming around in the front is subscapularis. The cool thing about the rotator cuff is that it’s easy to remember the order of the muscles going counter-clockwise if you’re looking at someone’s right side. The last one, subscapularis can be found on the inside/ front of the scapula. Here are the three that are situated on the back of the scapula. There are a total of four muscles that make up the rotator cuff. Understanding your own body is an important key to becoming a fitter and healthier athlete. Is your daily living free from shoulder pain or numbness? Progressively return to your normal daily living without restriction or limitation for your shoulders. There will be no restrictions this week, other than monitoring the volume and load placed on the shoulder. Specifically, be careful with the volume and load when moving things overhead, and be aware of how much stress you are placing on your shoulder. Return to your normal daily activities however, continue to avoid those things that provoke you shoulder issues. It’s time to take on your life pain free. Test out an activity you love that was once painful. You may begin pressing things below shoulder height, however, avoid pressing things overhead. Use the Crossover Symmetry Strength program 3x/week.Use Crossover Symmetry Activation daily.Provocative Test:Ĭrossover Symmetry Strength program pain free. However, avoid any loaded pressing movements (lifting overhead, push-ups, pushing heavy object, etc.), and continue to avoid the things that you feel might be causing your pain. You can start to increase the load on your shoulder. Use the Crossover Symmetry Recovery program 3x/week.Use the Crossover Symmetry Mobility program 3x/week.Use Crossover Symmetry Activation Daily. This week should up the ante regarding load on the shoulder, while the Recovery program will help further your arm recovery by increasing blood flow through the injured shoulder to help the healing process. The Crossover Symmetry Strength program will focus more intensely on strengthening the joint and improving movement quality. Shoulder issues should be significantly diminished it’s time to start focusing on strengthening. Just reset and do that week again.Ĭrossover Symmetry Activation program without movement modifications and without pain. If you have any shoulder pain with the week’s provocative test, it is a sign that you shouldn’t move to the following week. These movement progressions are paired with the Crossover Symmetry System, in which the shoulders will become stronger and better equipped to handle the increased for the following week.Įach week will conclude with a provocative test for the shoulder progression included in the following week. Each week will have fewer movement restrictions and will challenge the shoulder through increasingly difficult positions. The Crossover Symmetry 30 Day Shoulder Fix was designed to solve the underlying dysfunctions that cause shoulder pain while promoting healing of injured tissues. Check out the Training Zonefor sport specific training programs to keep you engage in your activity while alleviating your shoulder issues. This is a general template for fixing shoulder pain.
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