Pain or difficulty reaching up or overhead (Part 2)? Dr. Dustin’s Shoulder Series: The shoulder blade is the most underrated piece of real estate around the shoulder. It accounts for 1/3 of all overhead motion with its movement on the rib cage. Poor activation here, you’re not reaching overhead. Upward rotation of the shoulder blade is of utmost importance so we are going to work on activating the muscles that do that. Here’s the next exercise. Scapula Scooping: Place your arm on an elevated surface like a bar or countertop at the side in as pure of side motion as you can. You may have to modify how far to the side you go because of range of motion (ROM) and that is fine because the point is activation of muscles. With the arm out to the side. Focus your effort on scooping the shoulder blade forward on the rib cage. This will cause the glenohumeral (arm to shoulder blade joint) to externally rotate which is 👌🏽. Feel what muscles are being activated here. You should feel the muscles along the side of your ribs just below your rib cage tense up a bit. You will likely feel the posterior (backside of the shoulder) rotator cuff fire too which is fine. Hold for 5-6 seconds and relax. Repeat 2-3 sets of 10, 2-3x per day. -Dr. D Dr. Dustin works with his clients in beautiful Franklin, TN at @fitstudiotn . Check out their page for more awesome content. If you would like more information or would like to schedule a consultation, reach out to Dr. Dustin at firstname.lastname@example.org.
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