EP.73 - Shoulders: Health and Performance

Podcast 25 Minutes - The shoulder is an interesting joint that because of its extreme range of motion can create some headaches if things go wrong.

We talked today about:

  • The importance of activation for the rotator cuff
  • Why you even need to activate at all
  • Pull vs Push ratio
  • Length tension relationship differences between pulling and pushing exercises
  • The sliding filament theory
  • The upper trap and why it’s your friend
  • The role of thoracic posture in shoulder performance
  • How hard to go on your pull ups
 
 

Resources:

Levangie and Norkin text - joint structure and function
https://www.amazon.com/Joint-Structure-Function-Comprehensive-Analysis/dp/0803623623

On glute activation:
There seem to be some mixed scientific results on the effectiveness of glute activation improving performance, this article has a section outlining one 2016 study that showed improved glute use in multi-joint exercises with prior isolated activation work (the section is about half way down and is titled 'glute activation training').

 
The four muscles of the rotator cuff

The four muscles of the rotator cuff

 

The design flaws of the shoulder joint
Thoracic fixes
Neck posture
The push vs pull ratio
How to bench more
Eric Cressey (the shoulder guru)
Janda, is responsible for coining and defining upper and lower cross syndrome, a key framework for how we look at postural correction

 
James demonstrating how to perform a theraband open book. Make sure you pin your elbows to your ribs

James demonstrating how to perform a theraband open book. Make sure you pin your elbows to your ribs

 

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Then you can listen in the car, foam rolling, or while doing your 8:12s on the bike!