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Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes,...

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Improving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center
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Page 1: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional

Improving Shoulder Stability and Strength

Darrell Barnes, LAT, ATC, CSCSSt. Vincent Sports Performance Center

Page 2: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional
Page 3: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional

Objectives

• Review functional anatomy of the shoulder• Identify physical imbalances that may lead

to shoulder injury and/or decreased performance

• Learn exercises that will improve shoulder stability/strength and decrease the chance for injury

Page 4: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional

Shoulder Mobility vs. Stability

Page 5: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional

Shoulder Anatomy• The shoulder girdle is

comprised of 4 joints• More than 15 muscles work to

stabilize and move the shoulder• The shoulder joint has a very

large range of motion which decreases its ability to stabilize

Page 6: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional

Common Injuries• Shoulder instability is when the

joint is hypermobile and can lead to subluxations/dislocations and labral tears

• Caused by inadequate strength to handle gymnastic skills or an acute onset by a fall on outstretched arm

Page 7: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional

Common Injuries• Impingement syndrome is

an irritation of soft tissue structures (bursae, tendon)

• Caused by repeated shoulder activity with inadequate strength and poor posture.

Page 8: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional

Common Shoulder Imbalances• Poor posture:

Forward shoulders due to a tight front side and poor back side strength

• Increased back extension with shoulder flexion due to tight lats

Page 9: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional

Goal of Shoulder Exercises “Keep the Golf Ball on the Tee”

• Increase front side flexibility and posterior joint mobility

• Correct muscular imbalances by increasing back side strength

• Maintain good shoulder flexion/extension, IR/ER

• Develop rotator cuff strength

Page 10: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional

Exercises to Increase Mobility

Page 11: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional

Exercises to Increase Flexibility

Page 12: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional

Shoulder Strengthening “Key Areas”

• Emphasize scapular stability and rotator cuff strength

• Maintain good form! “golf ball on the tee” position when doing exercises

• Include open and closed chain exercises in a functional ROM

Page 13: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional

Shoulder Strengthening Wall Progression

Page 14: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional

Shoulder Strengthening Elastic cord progression

Page 15: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional

Shoulder Strengthening Elastic cord progression

Page 16: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional

Shoulder Stabilization

Page 17: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional

Shoulder Strengthening Stability Ball Progression

Page 18: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional

Shoulder Strengthening Stability Ball Progression

Page 19: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional

Shoulder Strengthening Push-ups and Pull-ups

Page 20: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional

Shoulder Strengthening Plyometrics

Page 21: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional

Conclusion

• Focus on identifying and correcting shoulder imbalances• Emphasize scapular and rotator cuff strengthening• Strengthen through the full ROM and maintain good form

Page 22: Improving Shoulder Stability and StrengthImproving Shoulder Stability and Strength Darrell Barnes, LAT, ATC, CSCS St. Vincent Sports Performance Center. Objectives • Review functional

Acknowledgments• Thanks to:

– St. Vincent Sports Performancehttp://sportsperformance.stvincent.org

– USA Gymnasticswww.usa-gymnastics.org

– Dr. Larry Nassar

“The pain of discipline is never as great as the pain of regret”


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