Quick and Easy Shoulder Homework


Shoulder stability will help you to climb like a pro... Already a pro? Bad Ass!

First, this blog is designed on hitting all the basics of a new climber (or an established one) who has not worked on their shoulder region yet. I'm not talking about weights, I'm talking about learning positioning, gaining mobility and flexibility- THEN we'll hit the weights!

First, check out this video to get going on your band exercises, If you don't have any, you can order it here.

Got a bit of stretchy physic banding? Great! Let's work to teach you proper shoulder positioning while we work the weaker muscles of your shoulder...

VIDEO: SIMPLE SHOULDER THERABAND EXERCISES

FOCUS ON YOUR POSITIONING, WE'LL MAKE IT HARDER IN A FEW WEEKS-

Follow this video to learn the basics:

1. Length and resistance options with your band

2. Slow is harder than fast

3. Positioning of the shoulder and core is everything

4. If you cheat, it'll show up in more than one region afterwards.

5. Even a newbie can do these, if you're injured, let pain be your guide.

6. Warning Signs- (Clicking, popping, or pain)

These are signs that something needs to be addressed prior to exercising and/or rehab so you don't make your injury worse.

I ask patients NOT to rehab with these symptoms as it is also a sign we are entering the rehabilitation process in the incorrect place (instead we need to begin with mobility, flexibility, and alignment). As these exercises above should not irritate 95% of athletes, this note is only for those who it does irritate.

DON'T DO THIS if you have snapping- (FOR NOW). We don't want to provoke your tendonitis or to increase inflammation. ONE pop is ok, but if you hear a snap with motion each time, check your positioning. If you've done everything you can and you STILL hear a snap, it's time to discontinue the exercise and work to mobilize the tissue around the shoulder- Then come back to it and see if the snap has decreased. If this is you, contact me if you get lost and want assistance in solving your symptoms. Some snapping has taken years to acquire and may not be able to be fixed. Others will decrease quickly if we can untangle the 'why' behind the snapping. Like the twanging of a guitar string, we want to avoid damage and irritation to this area, long term cases have resulted in increased buildup of thick fibers in the region (which we want to avoid at all costs as it is a degenerative process).

ANATOMY:

1. IF you have snapping- Check these Areas and mobilize prior to the exercises...

You can do this with mobility banding, stretching and/or rolling with a roller...

-Deltoids

-Pec Major/Minor

-Levator Scapulae

-Rhomboids

-Thoracic Spine

-Lats

2. IF YOU HAD SNAPPING AND DID MOBILITY TO HELP, Did it help?

If so, your snapping is mechanical and working on these regions might just be the root cause (in addition to posture, repetitive overuse and other bad habits).

Mobility BANDING 101: