Last week New York Times online ran a good article on foam rolling and self myofascial work.
No matter if you lift heavy, run, or do spin class it's likely you feel tightness from time to time, or have postural issues. I conservatively estimate that about oh.... 100% of new clients at the gym have pretty tight thoracic spines, IT bands and hip flexors.
Those that do a lot of endurance training, be it running, biking, or cardio class will almost certainly have some significant scar tissue or adhesions due to repetitive motions and pounding on the joints, not to mention imbalances:
For instance, “riding on aerobars on the bike sets up a huge muscle imbalance in the upper back and shoulders,” said Tim Crowley, a triathlon coach in Marlboro, Mass. “Hip flexors, hamstrings and glutes become extremely tight and immobile from running.”
The following is an example of a foam rolling sequence from Eric Cressey. Note that in the video a small ball is also used for the calves, glutes, and other hard to get at areas. You can certainly use a roller for these areas first, and gradually work into using a tennis or golf ball.
I'd estimate that 90% of my clients have some sort of shoulder tightness, if not impingement or other similar issue. The same goes for every other trainer I know, so needless to say it's an important topic to address.
Since today I'll be doing a staff training on shoulder dysfunction and fixes I'll throw the notes up here so everyone can take a look. It might be a more technical than you really need to know, but pay attention to the fixes.
Basically everybody needs to be doing foam rolling for thoracic spine mobility, shoulder mobility work, and scapular stability and strength work.
Roots of common shoulder issues with clients
When shoulder issues are present look at posture and thoracic mobility and the scapula. Scapular function is most often the key to preventing shoulder impingement. Kyphotic (rounded) posture prevents proper scapula posterior tilt as the arms are lifted, which narrows space in the AC joint (subacromial space) eventually resulting in rotator cuff issues and impingement. The scapula may become stuck in anterior tilt with someone that has kyphosis, which will shorten the pec minor and weaken the upward rotators.
Poor scapula function and limited T-spine mobility results in weak upward rotators (lower traps, serratus anterior, upper traps) and scapular retractors (rhomboids, middle traps).
Fixes: Improve thoracic mobility through foam rolling and wall slides Stretch the anterior: Subscap wall stretch, pec major/minor stretch, anterior deltoid stretch.
Activation and strengthening movements 1. Scapular Retraction: Neutral grip face pulls, row variations, band pull aparts, prone trap raises, rev flys.
3. Upward rotators: Overhead shrugs. Dumbbell scaption with a shrug. Normal shrugs will stress the levator scapulae and rhomboids, both downward rotators, which will worsen the problem.
3. Pushup variations (narrow hand placement with shoulders tucked) produce a significant increase in recruitment of shoulder stabilizers such as the supraspinatus, infraspinatus, and posterior deltoid. Scapular pushups, one hand on med ball, ring/TRX pushups etc…
Exercises to limit or not do: shrugs and upright rows, barbell bench press, military press or any press with shoulders at 90 degrees.
People with shoulder issues may need a 2:1 pulling to pushing exercise ratio. Or possible no benching or overhead pressing at all.
My friend Steve Cotter demonstrates some good shoulder mobility movements in the video below. Alot of his movements are derived from Chinese martial arts, and are quite effective.
Currently residing in Portland, OR, I am the director of training at Edge Performance Fitness. My approach to training is to integrate the formal (I'm an NSCA CSCS as
well as a coach with the American Kettlebell Club and the IKFF) with the
practical. I've studied martial arts in Japan and the U.S. for 15 years,
and have put in my time in the gym, in the water, on the snow, and on the bike.
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