laura abbott, ms, lmt - exercise...
TRANSCRIPT
Webinars on Deand 2017
(C) 2016 by Exercise ETC Inc. All rights
reserved. 1
Understanding
Shoulder Dysfunction
Laura Abbott, MS, LMT • Master’s Degree, Sports
Medicine
• Licensed Massage Therapist
• Undergraduate degree in Exercise Science
• Instructor of Kinesiology, Georgia State University
• ACE Certified Personal Trainer
• Guest speaker at Atlanta area massage schools and at the Georgia State University Physical Therapy department.
• Owner of Premier Performance, Atlanta, GA
How to Get Your CE Certificates
• View the complete webinar • Make sure your printer is “on” • Log on to our website: www.exerciseetc.com • Click on “Administration” • Click on “Webinar on Demand Certificates” • Complete all required fields & click “submit” • Your CE certificate will appear on the screen; you
may either save or print your certificate; even if you do not have a working printer, make sure to complete this form
• Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs.
Webinars on Deand 2017
(C) 2016 by Exercise ETC Inc. All rights
reserved. 2
Learning Objectives (5)
• After viewing this webinar you will be able to:
– Identify common shoulder conditions and the
statistics associated with them
– Explain common causes for impingement
syndrome
– Describe causes for imbalances that lead to
unstable scapulae
– List the functions of the rotator cuff
– List tips and modifications to prevent shoulder
injuries
REMINDER
Obtain medical clearance and physician’s release
prior to beginning
an exercise program
for clients with medical or
orthopedic concerns
What is a “healthy” shoulder?
• Is it having the capacity
for pain-free movement?
• Is it having optimal range
of motion?
• Is it being functional
based on personal
needs?
• Is there such a thing as
a healthy shoulder?
Webinars on Deand 2017
(C) 2016 by Exercise ETC Inc. All rights
reserved. 3
Shocking Shoulder Statistics
• > 50% of adults over 60 have
rotator cuff tears
– Sher et al (1995)
• MRI’s of 30 asymptomatic
shoulders resulted in “no
completely ‘normal’ rotator
cuffs”
– Miniaci et al (1995)
Common Shoulder Conditions
• Impingement
• Rotator Cuff Tears
• Labrum Tears
• Dislocation
• A-C Joint Separation
Impingement Syndrome
• Primary – Anatomical or bony
abnormalities
– Arthritic changes
• Secondary
– Muscle imbalances
– Scapula dysfunction
– Poor exercise technique
– Overuse overhead
Webinars on Deand 2017
(C) 2016 by Exercise ETC Inc. All rights
reserved. 4
Sub-acromial Impingement
• Part of Rotator Cuff is
compressed beneath
the Acromion process
Impingement Clearing Screen
• Have client place right
hand on left shoulder
while raising the elbow as
high as possible
• The presence of pain
indicates impingement
• Refer client to appropriate
Medical professional for
further evaluation
Shoulder & Scapulae Position
• Check for “winging”
– Both standing/seated
and in Tall Plank
• Distance from medial
border of each
scapula to the spine
should be no more
than 3”
Webinars on Deand 2017
(C) 2016 by Exercise ETC Inc. All rights
reserved. 5
Preventing Impingement
• Improve Scapula Stability
• Awareness of Joint
Centration
• Increase Gleno-humeral
Mobility
• Balance Push-Pull
Strength
• Avoid Excessive
Overhead Exercise
• Use Smart Exercise
Technique
Correcting Poor Respiratory
Function
• Deep Breathing
Exercises
– Diaphragmatic
Breathing
– Various Positions
– Relaxing Neck and
Shoulders
– Check Shoulder
Range of Motion
before and after
Breath-work.
Identifying T-Spine Shape
Webinars on Deand 2017
(C) 2016 by Exercise ETC Inc. All rights
reserved. 6
Driving T-Spine Flexion
• Isolate Thoracic
Flexion
• Incorporate Breath
Awareness
• Change Position
– ½ Kneeling
– Standing
– Squatting
Improving T-Spine Extension
• Place Foam Roller
at T-Spine
• Alternatives to
Foam Roller
– Double Tennis Ball
• Follow-up with
Quadruped T-
Spine Exercise
Bench T-Spine Mobility
Webinars on Deand 2017
(C) 2016 by Exercise ETC Inc. All rights
reserved. 7
Quadruped T-Spine Opener
Improves T-Spine Extension & Rotation
Can Alternate Head Position from Neutral to Right to Left
Address Imbalances That Lead
to Unstable Scapulae
• Stretch/Lengthen
– Pec Minor
– Posterior Capsule
– Subscapularis
• Tighten/Activate using
scapula stabilization drills
– Rhomboids
– Serratus Anterior
– Lower & Middle Trapezius
SMFR + Stretch - Triceps / Lats
Webinars on Deand 2017
(C) 2016 by Exercise ETC Inc. All rights
reserved. 8
Stretching the Posterior Joint
Capsule • Fixate the scapula
while horizontally
adducting the
shoulder
• Stretch should be felt
on the posterior
shoulder
SMFR -Subscapularis
Scapula Stabilization Drills
• Exercises to improve
stability of the
shoulder girdle
– Blackburn's
• Y-T-W-L
– Serratus Anterior
Webinars on Deand 2017
(C) 2016 by Exercise ETC Inc. All rights
reserved. 9
‘Y’ Arm Raises Strengthen Lower Trapezius
Prone ‘T’ Exercises Strengthens Rhomboids, Middle Trapezius, and
Rear Deltoid
External Rotation is NOT necessary
Elbow Plank w/ Shoulder
Centration
• “Pack” the shoulder
• Cue scapulae tight to
ribs
Webinars on Deand 2017
(C) 2016 by Exercise ETC Inc. All rights
reserved. 10
Scapulae Wall Slides
Scapula Protraction Push-Up
Strengthens Serratus Anterior
Use Shoulder Angle of 100-110 Degrees
Single Arm Retraction - Row
Teaches Client to Retract the Scapula without Flexing the Elbow or
Extending the Shoulder Simultaneously
Webinars on Deand 2017
(C) 2016 by Exercise ETC Inc. All rights
reserved. 11
Use the Plane of Scaption (The plane of the scapula)
• 30 to 45
degrees anterior
to the frontal
plane
Rotator Cuff Strain / Tears
• Supraspinatus
• Infraspinatus
• Teres Minor
• Subscapula
Labrum Tears
• SLAP Tear
– Superior Labrum from
Anterior to Posterior
• Bankart Lesion
• Posterior Labral Tear
Webinars on Deand 2017
(C) 2016 by Exercise ETC Inc. All rights
reserved. 12
What Does the Cuff Do?
• Maintains the position
of the humeral head
against the glenoid
during movement
• Balanced strength &
flexibility is essential
• External Rotators are
typically weakest link
• Supraspinatus is most
common to tear
Stats
• Failure Rate for RC
Surgery – 25-90%
• 75% of people with
full thickness RC
tears avoided surgery
with PT
Goals for Direct Rotator Cuff
Training
• Proprioception
– Isolation
– Perturbation
• Rate of Force
Development
Webinars on Deand 2017
(C) 2016 by Exercise ETC Inc. All rights
reserved. 13
Side Lying DB External Rotation
• Trains infraspinatus &
teres minor, external
rotators
• EMG Studies have
shown this to be best
exercise for the external
rotators of the cuff
– Reinhold et al
Dynamic Isometric Holds
Rhythmic Stabilizations
• With Client in Supine
Lying Position Trainer
Presses on Wrist in
Various Directions to
Challenge Reactive
Stabilization of the
Shoulder Girdle
Webinars on Deand 2017
(C) 2016 by Exercise ETC Inc. All rights
reserved. 14
Perturbation Drills
Body Blade
When Should You Train the Cuff?
• Recommendations Vary
– Low Rep / Low Fatigue
before Training or During
Warm-Up Sets
• 5-10 Reps
– Higher Rep / Higher Fatigue
after Training
• 15+ Reps
Webinars on Deand 2017
(C) 2016 by Exercise ETC Inc. All rights
reserved. 15
Anterior Shoulder Instability
• Hyper-mobility of the
humeral head forward
leading to possible
subluxation or
dislocation
• High risk positions:
– External rotation with
> 90 abduction,
horizontal abduction
Contraindicated Activities
• Push ups / Presses with
wide hands
• Pec Deck / Chest Flyes
• Behind the Neck Pull-
downs / Presses
• Shoulder Extension
Stretches
• Shoulder Abduction
Stretches
Additional Tips & Modifications
for Shoulder Injury Prevention
• Stick to DB’s vs.
Barbells
• Minimize Overhead
Strengthening in
Overhead Athletes
• Scapula Stability warm-
ups before all activities
involving the shoulder
Webinars on Deand 2017
(C) 2016 by Exercise ETC Inc. All rights
reserved. 16
How to Get Your CE Certificates
• View the complete webinar • Make sure your printer is “on” • Log on to our website: www.exerciseetc.com • Click on “Administration” • Click on “Webinar on Demand Certificates” • Complete all required fields & click “submit” • Your CE certificate will appear on the screen; you
may either save or print your certificate; even if you do not have a working printer, make sure to complete this form
• Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs.
Post-course Learning Assessment This assessment must be completed if you are certified by BOC, CSCS
or NSCA
Question 1
Over ____ % of adults over the age of 60
have rotator cuff tears
Question 2
Which of the following is a primary cause of
impingement syndrome?
A. Poor exercise technique
B. Arthritic changes
C. Muscle imbalances
D. Scapula dysfunction
Webinars on Deand 2017
(C) 2016 by Exercise ETC Inc. All rights
reserved. 17
Question 3
Which of the following muscles typically
needs to be strengthened in order to help
stabilize the scapula?
A. Serratus anterior
B. Pec minor
C. Subscapularis
D. Posterior capsule
Question 4
True or False
The external rotators of the shoulder are
typically the weakest link of the rotator cuff.
Question 5
True or False
Dumbbells are a better choice for weights
than barbells in order to reduce the risk of
shoulder injuries.
Webinars on Deand 2017
(C) 2016 by Exercise ETC Inc. All rights
reserved. 18
Correct Your Work:
Answer Key
1. 50%
2. B
3. A
4. True
5. True
Make sure to keep this assessment with your other
recertification documents for 4 years. Questions about
any answer? Email us at: [email protected]
PLEASE NOTE:
• Remember to complete this
webinar and print the certificate
by December 31 of this year.
• Certificates with next year’s
date may not be accepted by
your credentialing organization.