A Good Shoulder Exercise Should Develop Good Coordination
Coordination And StrengthWhy should it matter if I lift my shoulders? Continuous use in this way will further develop poor movement habits and compromise all actions involving the arms. The strength you want to deliver will be lessened because the muscles will not be working as nature intended because even a small lift will alter the mechanics of the shoulder joint.It would be beneficial for you to check you are using them correctly before attempting a shoulder exercise for rehabilitation or building strength. This procedure will help to re-educate you about the relationship between your shoulder and your arm. I find most people move their arms as if the actual ball and socket join is half way towards their neck. To stop or prevent the habit of raising the shoulders inappropriately you could try the following shoulder exercise. It is not an exercise is the conventional sense because you are not doing any repetitive movements to build strength.
In diagram A when the arm is lifted the shoulder is pulled inwards and up. If you do this to take hold of the bar for a shoulder exercise you will not work the muscles the exercise was intended for. In B the shoulder is not lifted if you think of releasing the arm out from the shoulder blade before lifting. In both diagrams X marks where the subject percieved the location of the joint. Obviouly B is correct. Shoulder ExerciseThis is not a shoulder exercise in the accepted sense as there is no repetitition, the objective here is to appreciate the location of the ball and socket joint so you will actually move your arm from here.Exercise 1. Stand facing a wall just inside your arms length so you can easily reach it. Let your arms rest by your side. If you have a partner, ask them to stand behind and place their hands lightly on your shoulders. 2. Think of your left thumb pointing toward the floor and let the arm release to check you are not holding your shoulder. 3. Keep this thought as you bring it out to the left and up to let your hand rest lightly on the wall opposite your left shoulder. As you move your arm think of the location of the ball and socket joint (See above) and allow your arm to move from this point without lifting your shoulder. (The contact of your partner’s hands will feedback whether you have raised your shoulder.) 4. Repeat the same with your right arm. 6. Check you are not lifting your shoulders to push. 7. Walk you feet away from the wall so you imcrease the weight on your arms. 8. Increase the push into the wall and be aware of using the floor to do this, i.e., push the floor and wall away at the same time. This will coordinate the use of you shoulders with your back and legs. 9. Experiment with changing the angle and degree of push always with an awareness of whether you are lifting your shoulders. If you are think of letting go between your shoulder blades and release across your back in the direction of the arrows in the diagram below. The next time you lift a weight, coffee cup, or move your arm to open a door check where you are moving your arm from. Your shoulders will deliver more efficient strength if they are released. When doing a shoulder exercise be aware of not building poor coordination through repetitions of inefficient movement. If you like this shoulder exercise check out a simple hamstring procedure Take the one minute biomechanics test for your body It's not just the shoulders that can develop poor habits, Try our simple test to check your coordination. Test your knowledge with my Body Awareness Test A poor concept of how your body works results in poor movement. Improve you know how and your performance will follow. Take a look at my fitness programs With our downloadable programs you can started today on developing your body knowledge so you start to move more freely and reduce the risk of injury.
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