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Overhead Squat Assessment 11 - Shoulders Elevate

This video provides an in-depth overhead squat assessment to detect any issues with overhead mobility. Learn how to identify shoulder elevation during this assessment and how to fix it using proper mobility exercises.

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Transcript

00:05 - 00:09This is Brent coming at you with yet another overhead squat assessment video.
00:09 - 00:14In this video we're going to tie in the rest of our upper body dysfunction. I
00:14 - 00:18showed you guys arms fall in a previous video, in this video we're going to do
00:18 - 00:23that scapula elevation. I'm going to have my friend Mike come out, Mike's going to
00:23 - 00:28show a scapula elevation. It is part of his dysfunctional movement pattern, so
00:28 - 00:32this is a little easier for him to show. This is one of those signs where you
00:32 - 00:36guys may notice this happen before you even get into the dynamic assessment. If
00:36 - 00:41I go hey Mike throw your arms over your head, lock your elbows, and you can see
00:41 - 00:47him almost immediately. It's not just like, let's let's try to do arms up with
00:47 - 00:51keeping this depressed, i want you to actively keep this down. It's not this,
00:51 - 00:54this would be a much better pattern, a much better shoulder pattern that he's
00:54 - 00:58only getting upward rotation, but that his scapular stabilizers can keep them there.
00:58 - 01:03What you're seeing with Mike is as soon as I haven't throw his arms up, where
01:03 - 01:08does this scapula go, right everything goes up that way. Now the only reason we
01:08 - 01:11need the overhead squat is some people are better hiding it, they'll do that
01:11 - 01:16optimal pattern, and then they'll go down into their squat, and as they go into
01:16 - 01:22their squat all of this starts elevating up towards their ears. That's it, this is
01:22 - 01:26all that you guys are looking for. Thanks Mike. So let me break this down for you,
01:26 - 01:33this is not the easiest sign to break down. Scapular elevation correlates with
01:33 - 01:36downward rotation, and I know what you guys are thinking, you're thinking
01:36 - 01:41downward rotation, I just saw something move up, and you're right you did, what
01:41 - 01:46you saw was the superior angle of the scapula. So if this is my scapula, this
01:46 - 01:52triangle right, this is the superior angle, you saw the superior angle move up,
01:52 - 01:59but relative to the glenoid fossa right. So if it's superior to the glenoid fossa,
01:59 - 02:04my glenoid fossa is now facing down, that's actually downward rotation, and
02:04 - 02:10you're also seeing a little bit of this anterior tipping as the scapula crawl
02:10 - 02:16over the rib cage. So what does that say about muscular function, well my downward
02:16 - 02:19rotators are a lot of muscles you guys already know as
02:19 - 02:22tight, PEC minor, levator scapulae right that nasty little muscle on the neck,
02:22 - 02:26your rhomboids. How many of you guys get trigger points between your shoulder
02:26 - 02:30blades, look up all of these release techniques. I'm sure once you guys start
02:30 - 02:34doing, you'll be like oh yeah now I know why that stuff is tight. You have some
02:34 - 02:38stretches in there for those 2, anterior tipping you guys will notice for
02:38 - 02:42the most part it's the same muscles. So we have PEC minor and levator scapulae
02:42 - 02:46also up on this part of our graph. So we know that they're short, we know they're
02:46 - 02:50overactive for two different joint actions. This also adds the upper trap, a
02:50 - 02:54note on the upper trap guys a lot of play people blame the upper trap for
02:54 - 03:00being tight, being overactive, being the cause of their pain when actually it's
03:00 - 03:09the levator scapulae. Now our upward rotators, upper traps, lower traps and
03:09 - 03:15serratus anterior, these you guys need to learn how to activate, especially lower
03:15 - 03:20trap and serratus anterior. If you do not have this in your arsenal and you're
03:20 - 03:25trying to help people with upper body dysfunction, you need to learn some
03:25 - 03:29activation exercises here, learn your progressions. You can make powerful
03:29 - 03:33changes with this stuff, and as far as our posterior tippers you guys will
03:33 - 03:38notice it's the same. So you don't have a whole lot of techniques to learn. You
03:38 - 03:43guys see there's a lot of overlap. I know downward rotation, upward rotation, anterior,
03:43 - 03:47posterior tipping, probably some new joint actions for some of you, but
03:47 - 03:53overall the amount of techniques you have to learn is very small. There's only
03:53 - 03:56a few release techniques, a couple of stretches and a couple activation
03:56 - 04:00progressions for you to learn, and you can make huge change. I'll talk with you
04:00 - 04:04guys soon. I hope you get great outcomes.

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