30 May Improving Shoulder Stability / Exercise Examples
Often we will have clients attend our clinic who are hypermobile in the shoulders or have had a history of recurrent subluxation episode and usually some of our focus with regards to treatment and management will involve building strength and stability around the shoulder girdle. We will often start with building strength and stability around the scapulothoracic joint and intergrate push/pull movements in the horizontal plane and then progressing to vertical plane and open and closed arc movement patterns. All of these exercises require activation of the muscles around the glenohumeral joint also and our focus will be on movements, rather than muscles.
In the video below you will see one of Principle Four Osteopathy clients performing a number of exercises focusing on building strength and stability in the shoulder.
You will see the following exercises prescribed at our second consultation:
1. Prone scapular Ts – focusing on activation of the muscles around the scapular (protraction to retraction) with a long lever. Prior to this we can completed this with arms by the side.
2. Birddog – closed chain loading exercise for the grounded shoulder (hand directly under shoulder girdle) and integrating stability and control through the trunk whilst moving arm and leg.
3. 4 Point kneeling scapular active protraction with hand lift off.
4. KLT inspired squat row – low row focusing on integrating the horizontal pull for upper limb.
5. Incline push up – focusing on building strength and stability in modified horizontal push pattern.
6. Modified vertical pull pattern – to start developing vertical pulling strength.
If you would like to find out more about how we can help you at the clinic, then please book into see one of our osteopaths. Our clinic is located at Pleasance House, 178 Collins St, Melbourne City CBD.