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