Research along with years of observation has taught me that the brain is inherently looking for the most efficient way (aka least effort) to execute movement in life. In addition, it HATES pain just like you and I so it does everything possible to avoid it including ordering the body to perform dysfunctional movement patterns.
After a painful episode, the brain often needs reminded that the body can go back to the proper movement patterns once the pain is gone. However, it often holds that painful memory and may by default lean toward a faulty movement pattern. This protective mode then ends up perpetuating a faulty movement pattern that is no longer necessary nor efficient. Over time, dysfunctional movement patterns can create further stress or harm to other segments in the kinetic chain.
So, I am always seeking ways to stimulate the body to work properly and exercises that facilitate proper neuromuscular patterning are instrumental in my rehab and training. I wanted to share two exercises that I like to utilize in my rehab and training for the shoulder. In particular, I like to employ closed chain activity to stimulate the serratus anterior as well as the other scapular stabilizers.
Below are two exercises I wrote about in my “Functionally Fit” column for PFP magazine. The first exercise shows quadruped rocking. Shirley Sahrmann mentions this in her work, Diagnosis and Treatment of Movement Impairment Syndromes. I began using it after reading her book, and I agree that it works very well for scapular dysfunction. Below is the start and finish position for the quadruped version as well as my own advanced tripod version of the exercise.
For a complete explanation of the exercise and its application, click here to read the column.
As a follow-up to this exercise, I included an unstable progression I like to employ using the BOSU trainer. I call this the unstable tripod scapular clock. It can be done on the knees or up on the toes. I have included a quick video on this below. Again, I like this exercise for scapular work as well as core stability training.
Click here to read my PFP column on this exercise for the full description, application and regressions. The real beauty of this last exercise is the “big bang for your buck” attributes since it hits shoulder, core and hip stability all at once for those able to work at that level. I hope it works as well for you as it has for me!