3/26/2023 0 Comments Wall slideas![]() ![]() I’ll never sugar coat, lie, or beat around the bush. ![]() This channel isn’t for fame, publicity, cash, props, fist bumps, likes, pings, pows or whatever else there is. I’m also strength & nutrition coach, I hold several powerlifting world records, and I’ve been fortunate enough to have my writing featured in a variety of outlets like CNN, the Huffington Post, and. My name’s Jordan - but everyone calls me “J” - and I’m a 27th degree black belt in chugging coffee. Pour yourself a mug and I’ll introduce myself real quick. Like, borderline dangerous amounts of coffee. You and I are going to drink a lot of coffee together. If they do, though, please hit the sub button (it helps a lot!). So if my videos don’t give you value…don’t subscribe. The point of this channel is to help you, not promote me. With 180 degrees of total shoulder flexion, will ideally have about 60 degrees of scapular upward rotation.ģ️⃣You have the option of externally rotating your shoulder as you elevate, this will help inhibit the pecs which often take over during shoulder elevation.Ĥ️⃣A progression of this exercise is shown with a resistance band + a Wall life (which emphasizes the lower trapezius)ĭo NOT subscribe unless my videos are actually helpful. In this video the black blob represents the scapula:ġ️⃣Place pressure into the wall to ensure you are engaging your scapula, which will make it easier to avoid excessive elevation of your shoulder girdle.Ģ️⃣There is roughly a 2:1 ration of glenohumeral joint to scapulothoracic joint motion. Rather, it’s lack of full scapular upward rotation or full thoracic spine extension that is to blame. For many of those who lack shoulder mobility, it often isn’t the actual glenohumeral joint that is limited. In order to achieve full overhead motion, you need to ensure that you have adequate mobility at the glenohumeral joint, scapulothoracic joint, and thoracic spine. Excessive upper trapezius and anterior deltoid muscle activity have also been linked to sub-acromial impingement. Increased upper trapezius and anterior deltoid muscle activity can cause reduced strength and coordination in the force couple between the lower trapezius and serratus anterior. ![]() That being said, the wall slide shown here is designed to target the serratus anterior by maximizing scapular upward rotation, NOT elevation! Why is this important?Įxcessive activation of the deltoid and upper trapezius muscles could be counterproductive for scapulohumeral rhythm during shoulder elevation (Ellenbecker et al 2016). If strengthening the scapular elevators – upper trapezius and levator scapula – is the goal such as in patients with TOS (Thoracic Outlet Syndrome), then performing the wall slide with scapular elevation is not a problem. When performing any exercise, make sure that it is in line with your intent! People often compensate when performing wall slides with excessive scapular elevation. It will likely be a challenge to not contract the pecs immediately, but with some practice, they will regain a good pattern.Įpisode 550: Wall Slide. In order to train them how to bias the scapular protractors work on palpating the pecs as they lightly press the elbows into the wall. Often time people will over utilize the pecs. Training the eccentric portion of the exercise is just as important as the concentric.Īnother note to keep in mind. Bringing their attention to the tip of the scapulae will allow them to understand what it feels like to contract the correct muscles.ģ) On the way down, I cue them to “keep the back filled”, and move slowly down the wall. Just be sure the neck remains neutral.Ģ) I’ll press on the inferior boarder of the scap and focus their attention on bringing the tip of the scapulae around the thorax and really feel it start to rotate up. Some people would understand “full protraction” or “hollow body”, but the tactile feedback of placing my hand between their shoulder blades and having them “fill this space” has worked. Some of the coaching cues I use with this one:ġ) Fill the space between your shoulder blades. The idea with this exercise is will be to train the Serratus Anterior to initiate the upward rotation of the scapulae to decrease the chance of running into an impingement scenario. Wall slides are are great warm up drill or corrective exercise to work on in order to prep or improve your ability to get overhead pain free. ![]()
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