00:03 - 00:07This is Brent Brookbush, President of B2C, and we're going to talk about resistance
00:07 - 00:12training for the shoulder. Now, the first exercise in our relative flexibility progression
00:12 - 00:15is scaption. I'm going to have Salvina come out and help me demonstrate this
00:15 - 00:20exercise. First thing that I'm going to have Salvina do is demonstrate a lateral raise to
00:20 - 00:24show the difference between the lateral raise and scaption. So a lateral raise
00:24 - 00:28comes straight out to the side. This does create some problems for the shoulder,
00:28 - 00:32especially for those individuals who have any sort of flexibility issue, or
00:32 - 00:37any sort of upper body dysfunction. Scaption, however, we're going to go in the
00:37 - 00:43plane of the scapula, so that's about 30 degrees anterior to a lateral race, and
00:43 - 00:48we're going to externally rotate the humerus. Now what these two things do;
00:48 - 00:52moving forward and externally rotating the humerus, is they move the supraspinatus
00:52 - 00:58tendon out of the way of the acromion shelf, reducing the chance that we're
00:58 - 01:01going to impinge and inflame tissues, as well as being in
01:01 - 01:07this plane reduces the need for upward rotation of the scapula, so even in
01:07 - 01:12individuals that have a flexibility issue in their upper body, they can do
01:12 - 01:16this without reinforcing a compensation pattern. Now, to get to the form of this
01:16 - 01:20exercise, we're going to follow the same check points that we always do for all of
01:20 - 01:23our resistance training. We're going to make sure our feet are parallel and hip
01:23 - 01:27width. Make sure that the feet, knees, and hips stack nicely over the top of each other.
01:27 - 01:34She's drawn in, glutes are tight, she's tucked under. If we have any sort of anterior pelvic tilt, we can get
01:34 - 01:40that to neutral. She's going to retract and depress her scapula. I'll give Salvina some
01:40 - 01:42weight here.
01:43 - 01:46Then go ahead and have her demonstrate scaption.
01:47 - 01:51We'll see she has very nice form so now Salivna can perform this
01:51 - 01:55exercise for the amount of reps that I'd like to perform it at, and for the number of
01:55 - 01:59sets that I might have her perform it for. We can go ahead and progress this
01:59 - 02:03exercise. So our first stability progression is just to go on to a single
02:03 - 02:05leg.
02:08 - 02:13Of course, we could then move to two legs unstable, and a single leg unstable. We
02:13 - 02:17have our upper body stability progression as well. So you can go from two
02:17 - 02:20arms,
02:21 - 02:25to alternating,
02:30 - 02:34and then, of course, to unilateral.
02:36 - 02:40And then we can mix up the lower body stability progressions
02:40 - 02:43and the upper body stability progressions. The next move would be to go to
02:43 - 02:50single a unilateral scaption. Thank you.