elev8 wellness
  • Elev8 Wellness
    • About
    • Meet the team
    • Classes >
      • Women's Wellness Series
      • Elev8 Yoga
      • Elev8 Dance
      • Elev8 Kids Programs >
        • Elev8kids Summer Camp
        • Toddler Classes
    • Our Studios >
      • Rent Our Studio
    • Elev8 Recipes
  • WellBlog
  • Services
  • Virtual Coaching
  • Contact
    • Take a Tour

wellblog

Shoulder Tips Continued

2/27/2019

0 Comments

 
Picture
I promised I’d reveal the secret for shoulder magic. Here it is.

During Lyme disease, I had radiating nerve pain 7-10 on my left side. A year later I had partial paralysis in my left arm from physical therapy. MRI showed some cervical spine abnormalities. Lots of hypotheses.

Then, a live ultrasound found that I had a 75% tear in my left supraspinatus (part of the rotator cuff) from who knows how long ago (it was old accumulated damage). The avulsion had pulled a fleck of bone off the greater tubercle of the humerus and it was grinding around on the nerves.

How is it that I can rep out at least 100lb dumbbells in overhead press now without any irritation?

I answered that partially in the first shoulder tips article.

Another piece is this prone strict external rotation:

• Lateral abduction begins to shorten supraspinatus (this is orienting the elbow at the same “forward” coordinate as the shoulder)
• Horizontal abduction shortens a little more (further orienting elbow at same objective height as shoulder)
• The end (top of the movement) of external rotation pulls everything into its shortest position EVEN for someone like me with this injury (that is, in the top position, you cannot make out even a full tear in the supraspinatus on imaging - indicating we create an opportunity for your body to close the fissure)
• Many coaches have argued this force production should be at least 10% of your max press to ensure balance at the shoulder girdle
• This exercise is not at odds with hypertrophy or max strength, although it is a magnificent measure of mobility and assessment of a common deficit in all three
• Though biopsy studies show disproportionate Type I muscle fiber cross-sections here, I increasingly lean toward heavy loading as the client can maintain form and bracing 

The standing version of this loads the stretch position greatest and doesn’t load the shortened position much. That can actually worsen should instability. A standing variation with bands or cables where the anchor point is in front of or slightly above the end hand position is analogous to the prone variant here.

Check out this video and others (as well as comments and additional insights) on our Instagram account: 
https://www.instagram.com/jonathan.watters/?hl=en
0 Comments

Your comment will be posted after it is approved.


Leave a Reply.

    Elev8 Wellness
    ​wellblog

    We strive to provide the latest articles and commentary on health, fitness, nutrition and vitality strategy.

    Archives

    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    July 2018
    May 2018
    April 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    July 2016
    June 2016
    March 2016
    January 2016
    December 2015
    November 2015
    July 2015
    June 2015
    May 2015
    April 2015
    January 2015
    November 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    January 2014
    December 2013
    November 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013

    Categories

    All
    Active Memory
    Age
    Business
    Cancer
    Coaching
    Dementia
    Diet
    Dna
    Elev8 Wellness
    Family
    Fat
    Fish Oil
    Genetics
    Gut Health
    Health
    Jonathan Watters
    Ketosis
    Leadership
    Life
    Memory
    Muscle
    Nutrition
    Optimisim
    Parkinsons
    Pessimism
    Probiotics
    Sales
    Spatial Intelligence
    Strength Training
    Weight Loss
    Weight-loss
    Wellness

    RSS Feed

Picture

LIVE. AWESOME.

We offer the highest quality in personal  fitness, nutrition, and mindset coaching, helping you achieve your fitness, health, wellness and performance goals no matter the obstacle. With virtual online training and private, in-studio training we make it easier to reach your wellness goals safely.

​No more can't. No more not good enough. If you compete in a sport, let your mind no longer hold you back from being the greatest. If you don't, let your mind no longer hold you back from being the best version of you that you can be.

Sign-up for a Tour
Covid Screen Waiver
​Elev8 Waiver
Become an Elev8 Instructor
Space Rental
LOGIN / MEMBER REGISTER

6244 lyndale ave. s., minneapolis, mn 55423
CONTACTUS@ELEV8WELLNESS.COM
612-440-4584

© 2021 Elev8 Wellness LLC.  All Rights Reserved.                                              site map  |  contribute  |                                                           SITE BY  Sproute Creative
Photos used under Creative Commons from benzado, frankieleon, hatcher10027, Sterling College, OakleyOriginals, rawpixel.com, quinn.anya, allispossible.org.uk, wuestenigel, jeffdjevdet, Brian Legate
  • Elev8 Wellness
    • About
    • Meet the team
    • Classes >
      • Women's Wellness Series
      • Elev8 Yoga
      • Elev8 Dance
      • Elev8 Kids Programs >
        • Elev8kids Summer Camp
        • Toddler Classes
    • Our Studios >
      • Rent Our Studio
    • Elev8 Recipes
  • WellBlog
  • Services
  • Virtual Coaching
  • Contact
    • Take a Tour