Research shows an association between shoulder pathology and abnormal muscle firing of the lower trapezius.
Therefore we probably want some exercises that preferentially target the lower trapezius to get it functioning properly again. Now, scapular retraction is one exercise that does this. We all know that scapular retraction is important for most shoulder rehabilitation programs. What we don’t talk about much is resisted scapular depression. The seated press-up is one such exercise that fits the bill here and routinely scores high on lower trapezius EMG studies for muscle activation.
The problem with scapular depression and the seated press-up in my book is that it’s hard to progressively overload. We need challenging exercises to continually challenge our athletes. Well, I’ve got a few ideas on how to accomplish this. This week’s article gives 3 advancements of the seated press-up that will allow you to progressively overload your patients. Check the video below:
3 Great Lower Trap Exercises You've Never Tried The lower trap and serratus anterior are 2 muscles that are important for shoulder health. Some research shows over activity of the upper trap in individuals with shoulder pain so several EMG studies were conducted to find exercises with a high activity of lower trap and serratus and low activity of the upper trap. The "seated press up" depicted in the bottom left routinely scores high in this department. I'm a big fan of this exercise, especially since it fits well into a program that wishes to return people to ring work. Like any other exercise, we need harder variations to continue challenging our athletes with more difficulty. The paralette support depicted top left takes the exercise up a notch and the ring support on the right is the most challenging. Give them a shot and share if you know anyone who could benefit from these. @powermonkeyfitness @shift_movementscience @crossfitverve @themovementfix @thebarbellphysio @modernmanualtherapy @jsshane #twitter #physicaltherapy
Give these a shot and then get back to me by responding in the comments below.
Understanding The Shoulder Pain Epidemic in CrossFit Athletes (Part 3 : Load and Volume Management)
Are Lat Stretches Dangerous? and 5 Better Ways to Gain Overhead Mobility
7 Reasons Why Your Shoulders Get Hurt in the Gym: Part 3
7 Reasons Why Your Shoulders Get Hurt in the Gym: Part 2
5 Reasons to Try These Novel Strict Rope Climb Variations
9 Critical Principles for a Successful Off-season Program (Part 3)
9 Critical Principles for a Successful and Injury Free Off-season (Part 1)
Are General Orthopedic Screens A Missing Tool in Your Toolbox?