00:00:0300:00:07
This is Brent Brookbush, President of B2C, and
00:00:0300:00:07
we're going to talk about resistance
00:00:0700:00:12
training for the shoulder. Now, the first exercise in our relative flexibility progression
00:00:1200:00:15
is scaption. I'm going to have Salvina come out and help me demonstrate this
00:00:1500:00:20
exercise. First thing that I'm going to have Salvina do is demonstrate a lateral raise to
00:00:2000:00:24
show the difference between the lateral raise and scaption. So a lateral raise
00:00:2400:00:28
comes straight out to the side. This does create some problems for the shoulder,
00:00:2800:00:32
especially for those individuals who have any sort of flexibility issue, or
00:00:3200:00:37
any sort of upper body dysfunction. Scaption, however, we're going to go in the
00:00:3700:00:43
plane of the scapula, so that's about 30 degrees anterior to a lateral race, and
00:00:4300:00:48
we're going to externally rotate the humerus. Now what these two things do;
00:00:4800:00:52
moving forward and externally rotating the humerus, is they move the supraspinatus
00:00:5200:00:58
tendon out of the way of the acromion shelf, reducing the chance that we're
00:00:5800:01:01
going to impinge and inflame tissues, as well as being in
00:01:0100:01:07
this plane reduces the need for upward rotation of the scapula, so even in
00:01:0700:01:12
individuals that have a flexibility issue in their upper body, they can do
00:01:1200:01:16
this without reinforcing a compensation pattern. Now, to get to the form of this
00:01:1600:01:20
exercise, we're going to follow the same check points that we always do for all of
00:01:2000:01:23
our resistance training. We're going to make sure our feet are parallel and hip
00:01:2300:01:27
width. Make sure that the feet, knees, and hips stack nicely over the top of each other.
00:01:2700:01:34
She's drawn in, glutes are tight, she's tucked under. If we have any sort of anterior pelvic tilt, we can get
00:01:3400:01:40
that to neutral. She's going to retract and depress her scapula. I'll give Salvina some
00:01:4000:01:42
weight here.
00:01:4300:01:46
Then go ahead and have her demonstrate scaption.
00:01:4700:01:51
We'll see she has very nice form so now Salivna can perform this
00:01:5100:01:55
exercise for the amount of reps that I'd like to perform it at, and for the number of
00:01:5500:01:59
sets that I might have her perform it for. We can go ahead and progress this
00:01:5900:02:03
exercise. So our first stability progression is just to go on to a single
00:02:0800:02:13
Of course, we could then move to two legs unstable, and a single leg unstable. We
00:02:1300:02:17
have our upper body stability progression as well. So you can go from two
00:02:2100:02:25
to alternating,
00:02:3000:02:34
and then, of course, to unilateral.
00:02:3600:02:40
And then we can mix up the lower body stability progressions
00:02:4000:02:43
and the upper body stability progressions. The next move would be to go to
