Dont Forget we started this week having regular crossfit classes – Monday and Tuesday at 6:30pm
Dr. Hawley’s Corner
Have you ever felt pain in the back of your shoulders? Is this more common when performing overhead activities? If so continue reading.
Sore shoulders are a very common. If you take a quick look at the exercises strongly associated with CrossFit you will soon realize that many of those motions involve overhead activities. If your shoulders are lacking range of motion you are going to find these exercises challenging. Here is a quick test to check your range of motion. Find a friend and have them stand off to side while you raise your straight arms (keep the arms as straight as possible) forward and as far high and back and they can go (thumbs pointing backwards). Your partner should be able to see your ear. If they cannot your range of motion is lacking. Taking a quick look at the shoulder anatomy will help you understand why.
Your shoulder is made up of a combination of ligaments, muscles and tendons – all of which need to work properly to allow for proper range of motion. If one of these structures becomes overused or “strained” your body accommodates by laying down scar tissue which then limits your strength and range of motion. This is very common when performing snatches, overhead squats and muscle-ups. Correcting these structures will allow for proper range of motion and pain free overhead activities.
Here are few simple mobility exercises that everyone should be doing on a daily basis for shoulder maintenance.
- Properly warm-up (ie. PVC pipe pass throughs and figure eights) – done before every workout that involves an overhead lift
- Lacrosse ball on posterior shoulder capsule – lie on you back with a lacrosse ball placed on the back of your shoulder. Start with your shoulder perpendicular to your body with your elbow bent (fingers pointed to the ceiling). From here rotate your arm backwards and forward.
- Lacrosse ball on infraspinatus (check your anatomy book for the exact location!) – same as the above exercise but the lacrosse ball moves just a little towards the center of the body on the shoulder blade.
Use the above exercises as a maintenance program to help prevent future injuries, should you be suffering form shoulder impingement find your local sports medicine doctor to have this treated.