[av_section min_height=” min_height_px=’500px’ padding=’default’ shadow=’no-shadow’ bottom_border=’no-border-styling’ id=” color=’main_color’ custom_bg=’#243074′ src=” attachment=” attachment_size=” attach=’scroll’ position=’top left’ repeat=’no-repeat’ video=” video_ratio=’16:9′ overlay_opacity=’0.5′ overlay_color=” overlay_pattern=” overlay_custom_pattern=”]

[av_textblock size=” font_color=” color=”]

Shoulder Muscles: How to keep them healthy

[/av_textblock]

[av_hr class=’default’ height=’50’ shadow=’no-shadow’ position=’center’ custom_border=’av-border-thin’ custom_width=’50px’ custom_border_color=” custom_margin_top=’30px’ custom_margin_bottom=’30px’ icon_select=’yes’ custom_icon_color=” icon=’ue808′]

[av_one_fifth first min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ padding=’0px’ border=” border_color=” radius=’0px’ background_color=” src=” background_position=’top left’ background_repeat=’no-repeat’ animation=”]

[/av_one_fifth][av_three_fifth min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ padding=’0px’ border=” border_color=” radius=’0px’ background_color=” src=” background_position=’top left’ background_repeat=’no-repeat’ animation=”]

[av_textblock size=” font_color=” color=”]

The shoulder is one of the most commonly injured joints in the body. 43% of all athletes are experiencing shoulder problems within a year, and you’re not safe from this risk.

[/av_textblock]

[/av_three_fifth][/av_section][av_section min_height=” min_height_px=’500px’ padding=’default’ shadow=’no-shadow’ bottom_border=’no-border-styling’ scroll_down=” id=” color=’main_color’ custom_bg=” src=” attach=’scroll’ position=’top left’ repeat=’no-repeat’ video=” video_ratio=’16:9′ video_mobile_disabled=” overlay_enable=” overlay_opacity=’0.5′ overlay_color=” overlay_pattern=” overlay_custom_pattern=”]
[av_one_fifth first min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ padding=’0px’ border=” border_color=” radius=’0px’ background_color=” src=” background_position=’top left’ background_repeat=’no-repeat’ animation=”]

[av_video src=’https://www.youtube.com/watch?v=SIuwzNWEDD4&feature=youtu.be’ format=’16-9′ width=’16’ height=’9′]

[av_hr class=’short’ height=’50’ shadow=’no-shadow’ position=’center’ custom_border=’av-border-thin’ custom_width=’50px’ custom_border_color=” custom_margin_top=’30px’ custom_margin_bottom=’30px’ icon_select=’yes’ custom_icon_color=” icon=’ue808′ font=’entypo-fontello’]

[av_textblock size=” font_color=” color=”]

Keeping the shoulders healthy is really difficult for two key reasons: they’ve got the largest range of motion of any joint in the body, and “the shoulder” really consists of two key joints.

The Glenohumeral joint is the ball and socket joint that you’re familiar with, but the scapula (the shoulder blades) are important in your overall health and performance, too. This means you have twice as many chances to go wrong and increased risks of injury or dysfunction

Keeping your shoulders healthy, strong, and mobile is all about training the GH and scapular movements in 3 dimensions. We’re going to give you the full run-down on this in the next post, but here’s a few principles for good training:

Stretch in every direction – and regularly
Strengthen in every direction – and move weights with excellent control, even if it means staying a little lighter
Slow down your movements and concentrate on where your shoulder blades are
Keep the core tight during any pressing or rowing movements to make sure you’re moving the right parts of the body!

So, we’ve highlighted the risks that surround the shoulder and WHY. Today we’re going through what you should be doing to keep your shoulders healthy.

Shoulder health comes from balance. Reducing tightness in over-demanding muscles and improving strength and active stiffness in weak muscles. Balancing these produces healthy joint movement and positioning.

You ned to make this happen in 4 key directions:

Overhead pressing (such as the military press or seated press)
Overhead pulling (like the pull up or chin up)
Horizontal pressing (such as the bench press)
Horizontal pulling (like the dumbbell row or chest-supported row)

These are the 4 key movements that are associated with integrated shoulder and scapular movement. Training each of these for strength and full-ROM control is the key to producing effective joint balance.

This means you need to stretch, strengthen, and control in each direction. This combination of lengthening, strengthening, and actively controlling is essential for best health. Here’s an example for the horizontal pressing (since it’s the most popular!):

Stretch the chest with a wall-stretch
Control the movement range with band pull aparts and wall slides
Train effective movement with, for example, the paused dumbbell bench press

This simple 3-step process is key for all 4 directions that your shoulder moves. Work through these kinds of exercises and you’ll find your shoulders get – and stay – healthier and stronger!

Olly
[/av_textblock]

[/av_three_fifth][av_one_fifth min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ padding=’0px’ border=” border_color=” radius=’0px’ background_color=” src=” background_position=’top left’ background_repeat=’no-repeat’ animation=”]

[/av_one_fifth]
[/av_section]

[av_section min_height=” min_height_px=’500px’ padding=’default’ shadow=’no-shadow’ bottom_border=’no-border-styling’ id=” color=’main_color’ custom_bg=’#eaeaea’ src=” attachment=” attachment_size=” attach=’scroll’ position=’top left’ repeat=’no-repeat’ video=” video_ratio=’16:9′ overlay_opacity=’0.5′ overlay_color=” overlay_pattern=” overlay_custom_pattern=”]
[av_one_fifth first min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ padding=’0px’ border=” border_color=” radius=’0px’ background_color=” src=” background_position=’top left’ background_repeat=’no-repeat’ animation=”]

[av_textblock size=” font_color=” color=”]

If you’re looking to burn fat or build muscle to get in the best shape of your life then click below to find out more about my ART 12-week body transformation program.

[/av_textblock]

[av_hr class=’invisible’ height=’25’ shadow=’no-shadow’ position=’center’ custom_border=’av-border-thin’ custom_width=’50px’ custom_border_color=” custom_margin_top=’30px’ custom_margin_bottom=’30px’ icon_select=’yes’ custom_icon_color=” icon=’ue808′ font=’entypo-fontello’]

[av_button label=’YES I WANT TO TRANSFORM’ link=’manually,http://bit.ly/2TDEOji’ link_target=” size=’x-large’ position=’center’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’ color=’theme-color’ custom_bg=’#444444′ custom_font=’#ffffff’]

[/av_one_fifth]
[/av_section]

[av_section min_height=” min_height_px=’500px’ padding=’default’ shadow=’no-shadow’ bottom_border=’no-border-styling’ id=” color=’main_color’ custom_bg=” src=” attachment=” attachment_size=” attach=’scroll’ position=’top left’ repeat=’no-repeat’ video=” video_ratio=’16:9′ overlay_opacity=’0.5′ overlay_color=” overlay_pattern=” overlay_custom_pattern=”]
[av_one_fifth first min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ padding=’0px’ border=” border_color=” radius=’0px’ background_color=” src=” background_position=’top left’ background_repeat=’no-repeat’ animation=”]

[av_social_share title=’If you liked the above knowledge, why not share it with your network:’ style=” buttons=’custom’ share_facebook=’aviaTBshare_facebook’ share_twitter=’aviaTBshare_twitter’ share_pinterest=’aviaTBshare_pinterest’ share_linkedin=’aviaTBshare_linkedin’ share_mail=’aviaTBshare_mail’]

[/av_one_fifth]
[/av_section]

Shoulder Muscles

Shoulder Muscles: How to keep them healthy

The shoulder is one of the most commonly injured joints in the body. 43% of all athletes are experiencing shoulder problems within a year, and you’re not safe from this risk.

Keeping the shoulders healthy is really difficult for two key reasons: they’ve got the largest range of motion of any joint in the body, and “the shoulder” really consists of two key joints.

If you’re looking to burn fat or build muscle to get in the best shape of your life then click below to find out more about my ART 12-week body transformation program.

QUICK LINKS

SOCIAL MEDIA