Great routine developed by Dr. Andrew Lock to help strengthen the muscles used to stabalise the shoulders and scaps.
2-4 rounds of 10-25 reps on each.
Be sure to control the descent - "Imagine the floor is made of egg shells."
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Dr. Lock Big 3 for Shoulders
I like to cue maintaining some "Anti-shrug" on all three movements, as this tends to stop people heating by using their upper traps.
Part 1 “Palms up Penguin” or backs of the hands to the sky.
Focusing on rotator cuff internal rotation here, which will also help bring in the lat and subscapularis to produce internal rotation and to extend the humerous.
Part 2 “Palms Down Penguin” or backs of the hands on the floor.
External rotation focus. This can often be felt in the triceps which are humeral extenders, but will use infraspinatus and teres minor to produce external rotation."
The rhomboids and trapezius help with scapula control.
Target reps are between 15-25 with slow, controlled lowering on every rep.
Part 3 “T-shape”
This position puts the rhomboids at mechanical advantage, so don't over-cue the movement in your head; simply lift your arms up and down with control.
“Be Zen. Just do it. Lift up, put down gently as if the ground is made of egg shells.”
The arms out at shoulder level puts the rhomboids at a mechanical advantage, dimply by lifting the arms the rhomboids and middle trapezius will contract. Avoid lifting the head as that will involve upper trapezius. The rotator cuff is in External Rotation here.” - Dr. Lock.
Dr. Lock also recommends that you may need to take this movement out until you can tolerate it, if this is the case focus on the arms by the sides movements for now.
Dr. Lock Recommends:
2 sets twice per day in the early stages of rehab, once per day prior to training when you have progressed.
“Proximal stability unleashes distal ability”! - McGill
Негізгі бет Shoulder Pain and Posture: Dr Lock Big 3 For Shoulders (Updated 2021)
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