Judul : Yoga Poses For Shoulder Pain
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Yoga Poses For Shoulder Pain
what's up guys? jeff cavaliere, athleanx.com. if you get shoulder pain or discomfort whenyou're lifting weights you might be dealing with a tight posterior capsule. today i'm going to show you, first of allwhat the posterior capsule is, secondly a way for you to test on your veryown self without needing anybody to determine
Yoga Poses For Shoulder Pain, whether or not yours is tight and thirdly if it is, i'm going to give you astretch that you can do to help fix that. now as far as the posterior capsule, it isa capsule structure that will contribute and tighten over time to lead to this forwardor rounded shoulder posture.
the way it does that is usually because ofwhat's going on with the muscles behind your shoulder. so we know the rotator cuff muscles here,the supraspinatus, the infraspinatus and teres minor, they all come around here, they wrap around and attach to the side ofyour upper arm here and they control it's movement. now we know that, the rotation of it, we knowthat if these muscles get tight they kind of will do this, they'll sort of stay down, tight and together,taper down and almost push this forward.
well over time that leads to this kind ofchronic tightening and shortening of that posterior capsule, it's a little bit deeper right inside here,that again holds the upper arm in place. that's a bad story though, that's a bad situation. because as i said, any time you're in thisposition and you go to start lifting weights up over head or even bench pressing, you're causing a greater opportunity to startpinching some structures in here. because you just don't have the room anymoreto lift your arm up. again, i've asked you to do this a lot oftimes, try to roll your arm in and then lift
your arm as high as you can. you'll actuallyget a block. so i want to show you now how to determinewhether or not your posterior capsule is even tight in the first place, which a lot of you will find that it is, andthen we can figure out a way to fix that. ok, so to figure out whether your posteriorcapsule is tight, you're going to want to do this stretch. get on the ground here and you want to internallyrotate your arm as far as you can. right, not just turn your wrist here or pronateyour forearm but literally internally rotate your arm as far as you can.
now put it up here at 90 degrees, take yourother hand and hold your lat in place. in other words try to keep your shoulder bladeflat to the ground, ok, because you'll see why in one second. as i push down and i have my arm internallyrotated as far as i can, now i'm just going to try to reach across my body as much asi can. and i'll see that, can i get this outsideportion of my elbow to cross my chest, the midline of my chest. so if i'm looking right here, this is my target. again i keep my hand in here in place, allthe way internally rotated and i'm trying
to move across. now for me, i can automatically feel a lotof tightness right through the back portion here of my shoulder, right here the back ofmy shoulder. so what i want to do is again, try to do that. you see if i allowed my scapula to come upoff the ground here, then i could go way over. that's not testing your posterior capsuleguys, because we know that the your shoulder blade is attached to your shoulder, so we want to make sure that we don't justlet that happen. we're looking for the isolated flexibilityof the posterior capsule.
so if you could do this and you can't getit across the midline of your body, then you're going to want to try to do the stretch i'mgoing to show you now. if you can, you don't necessarily have todo this. what you might want to check is the tightnessof your lats. because we know that the lats are going toaffect how high and how freely you can raise your arm up over your head. so you might want to check lat tightness. i often find that lats are really commonlytight and it may not be necessarily your posterior capsule.
so check that out if that's something thatyou're dealing with. but for the rest of you, let's go on to thethird part of this and i'm actually going to show you the stretch. ok so the name of the stretch is called thesleeper stretch. it's actually pretty easy to perform on yourself. there's a few things you want to do to getyourself set up right. first you want to get 90 degree bend hereat your elbow. then you want to get your arm below 90 degrees,just a little bit, about 70 degrees abducted so away from your side.
this will be 90 degrees away from my side,i'm going to go about 70 degrees. now really important, you want to lay here,you can put something under your head to support your head here, i just didn't bring somethingwith me at the moment. but what you want to do is allow your bodyto pull your shoulder blade back, ok, so intra retraction, i'll show you in a second here. this is what it looks like here as you cansee my back now doing that. so i can actually pin the side of my shoulderblade, the outside border of my shoulder blade down into the floor. for the same reason, like i said in testingthe stretch, you don't want to have that become
part of the equation here. if you're going to isolate the posterior capsule,you want to make sure you're not allowing the shoulder blade to move. so the shoulder blade stays pinned here intothe floor, then we take our hand, the opposite hand, we actually hold underneath our elbowhere, to make sure it stays in position. get themleaned into the floor here so that my shoulder blade can't move, and now all i do is i push down here throughmy elbow. so i'm causing internal rotation here of myleft shoulder.
now i don't crank on it really hard, i don'ttry to lift myself up because again now we're allowing the shoulder blade to move. i literally just kind of let my elbow gentlypush down into my forearm and i can feel that again, right in here through the back of myposterior capsule. ok, now what we want to do is ultimately seeif we can get to the point where we can touch the floor. because you should have about 70 degrees ofinternal rotation. but i'm far from it, i mean i can reach myfingers down as far as i can, i can't get it there.
but it just means, i have to work on my shouldercapsule flexibility a little bit and mobility. ok, so that's all you do. you try to holdonto this stretch for about 30 seconds maybe 3 times, do it a few times a week, and you'll gradually start to see that yourinternal rotation will improve via the capsular mobility being improved, not just stretching out the rotator cuff butactually working on the adaptations that have been caused by the fact that your rotatorcuff has been too tight all along. guys remember, when you're trying to trainlike an athlete here, you've got to cover all the issues.
it's not just about flexibility, it couldbe your mobility. it's not just about your mobility, it couldbe about your strength. it could be about tightness in areas thatyou're not even considering. so you want to make sure you have all yourbases covered. i try to help you guys do that here on thischannel. and of course, i try to walk you through itall in our athleanx training program. if you haven't already joined team athlean,and you want to get a step by step program to start training like an athlete, then head to athleanx.com right now and getour athleanx training system.
if you found this helpful make sure you leaveyour comments and thumbs up below and whatever else you want to see guys let me know i will be sure and happy to help you in ourupcoming videos. alright, i'll see you guys again soon. bye!
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