Shoulder Mobility Balancing Act (CAREFUL!!)


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Today we’re going to take a look inside your
shoulder to see just how important it is that you’re focusing on those things that you might
think are unimportant. Especially the small things when you’re trying
to focus on the bigger things and the bigger lifts in the gym. Right here, this represents your shoulder. We’re breaking out a muscle marker, or at
least half of one, to show you that your shoulder actually looks something like this. What I’m representing here is the ball and
the socket. The first thing you need to realize is that
socket ain’t so big. The ball is much bigger than it, and that
means two things. Number one: lots of ability to move the ball
of the upper arm around. So you can do lots of things. You can move your arms in all crazy planes. Much more motion than you’d have in, let’s
say, a finger that does this, and maybe a little bit of twisting. That said, you’re sacrificing the stability
of your shoulder because of this. We only have three things that we can focus
on in order to arm ourselves the best way to have a much more stable shoulder and stay
injury free when we’re focusing on those big lifts. So the firs thing you want to make sure that
you’re focusing on is the labrum. That is, keeping the health of your labrum
as a high priority. Now, dumb me was in baseball, as you guys
know, and I got bet by one off our players that I couldn’t throw the ball from right
field to third base on the fly. Now, I should have known better, but it just
looked so damn close to me from out there that I tried. I’m not equipped to be throwing a baseball
like that, especially when I’m not warmed up at all, and I took my hardest throw I possibly
could. It certainly didn’t make it all the way there
and as soon as I did I felt the big tear right through my shoulder. I could feel a burning sensation. I tore my labrum and I’ve been dealing with
it ever since. Why does that matter? Because the labrum actually deepness this
socket. So what it’s doing is, it’s job is to try
to create some more depth and stability inside this shoulder joint. So while it was sitting on top of that little
pen cap, realizing that surface here is much smaller than the ball itself, let’s just take
the plate out to illustrate a second point. That is, if there was no labrum there the
ball would have to do this balancing act on a very shallow surface. But with the labrum intact we’re actually
creating more depth and we’re creating much more stability here for the head to stay inside
the socket while it moves. So you want to do everything you can to not
do stupid shit like me and tear you labrum. That’s something that can happen traumatically,
or can happen over time, but the things that happen over time are generally because you
have bad mechanics in the other two areas I’m going to cover. The first one there is going to be your rotator
cuff. So we talk about the rotator cuff all the
time and those are the muscles that wrap around and interplay with each other. There’s four muscles here. Three of them are really, really important
to interplay with this humerus to keep it centered as you move your arm up and down. So if as you were moving your arm up, over
your body it also wanted to move up and migrate up, you’d have problems because you’d be getting
pinching here with the supraspinatus tendon inside the shoulder joint itself, causing
inflammation, bursitis; all these bad things that lead you to go “Ow!” Every time you try to lift a bar, or a dumbbell
overhead. So it’s trying to keep it centered and we
want to make sure to do is train those muscles. Now I’ve put a whole video together on specific
exercises you can do with your rotator cuff, but here’s just a couple. I’m going to link there, too. But here’s a couple you want to focus on as
well. Mostly external rotation. When we talk about external rotation it can
happen in many different planes of motion. It can be with my elbow right here at my side,
that way. It can be more of a diagonal cross-pattern
where I reach down this way, and then come up, and overhead. That’s going to look more like a throwing
athlete. But we want to make sure that we’re strengthening
the external rotation because that does allow us to keep this humerus centered in here on
this very shallow, slightly deepened surface because of the labrum. The next thing you want to do is focus on
the third component. That is the capsular element to this. The capsule is a series of structures that
wrap around the head of the humerus that tighten and loosen, depending on the position that
you move your arm in. one of the things that we find ourselves constantly,
and chronically in is this forward, rounded position. A lot of times what’s happened here is we
get capsular tightness because of the fact that we posturally are sitting in these positions
all the time. That could be coming from muscle imbalance
that could be coming from a lack of attention to the external rotators; whatever it might
be. If you’re finding that you’re rounded this
way then you’d better probably surmise that you also have a real bad capsular tightness,
too. So if you have rounded shoulders what you
might want to start doing is stretching out the posterior capsule of your shoulder. Now why is that? Because as you get anterior you get weakened
anteriorly. This muscle, the head of the humerus sits
forward and is stretching out this part of the shoulder capsule. That’s not good. Then the one in the back gets tighter and
tighter, which is even further pushing this forward this way. So we want to be able to stretch that out
back. You can do that by doing this sleeper stretch
here. You lay down on the ground, put your elbow
in the position I’m showing you here. Make sure that you’re stabilizing up against
the ground – you’re pushing against your forearm – and you’re trying to go down into
internal rotation, which is going to push this head of the humerus backwards into that
capsule and stretch it out. You’re actually using the bone itself to push
back into that capsule and stretch it out. You should feel a pretty big stretch by doing
that. As a matter of fact, from an anterior side
we get chronically loose and weak because all we do is have this thing pushing forward
and we could even aggravate that, as I’ve shown in the past, by doing pec stretches
like this that people always tend to do. We’ve covered that in a video as well. I can link that here, why you don’t want
to do that. The idea is that you quickly want to realize
that the interplay of keeping a healthy labrum, of keeping good balance between all the muscles
of the rotator cuff, and by keeping this attention to the posture that you’re in, and what it
could be doing to the shoulder capsule, and the ligaments, and what the balance between
those are is ultimately going to say “this shoulder feels good”, or “this shoulder does
not feel good”. When you go to the big lifts like a bench
press, like an overhead shoulder press the things that are going to help you add muscle
in the gym; if you can’t do them because every time you move your shoulder around there’s
too much instability, or you’re just in too much pain then you’re going to be in for a
whole hell of a lot of disappointment. And that shouldn’t be the case. You focus on the little things and the big
things will become much easier. That’s what ATHLEANX is all about. We put the science back in strength here to
help you understand why these things matter and not just tell you to go do them because
once you have an appreciation for why it matters it makes it a lot easier for you to want to
actually do them. We actually incorporate them into our ATHLEANX
training programs in the right balance so that you know that you’re doing things right. That’s over at ATHLEANX.com. In the meantime, if you’ve found this video
helpful, if you always like when Raymond makes an appearance make sure you leave your comments
and thumbs up. That’s not Jessie, by the way. I know they look alike, but this is Raymond. Leave your comments and thumbs up below and
I will make sure that I do my best to cover what you want to see in the days and weeks
ahead. All right, guys. See you soon.

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