Shoulder to shoulder
About the author
Adam Spindler, D.C., C.S.C.S., can be reached at 530-544-4400.
This is Part II in my upper body series. Last week’s column was about arm development. Many thanks to those who attended my arm strength and sculpting workshop last Saturday. At this Saturday’s workshop we will be focusing on strength and development of the shoulder girdle.
One of the most common issues people will experience within the shoulder girdle will be rotator cuff injuries. Muscles within the rotator cuff will atrophy without regular exercise. Unless you have been properly training your shoulders, by the time you’re reach your mid-40s, the supraspinatus muscle is dangerously weak and underdeveloped.
One day you’re outside throwing a ball or you awkwardly reach back to grab something from the back seat of your car and OUCH! You just tore it. The supraspinatus muscle is the one that allows you to raise your hand above your head. It’s probably the most common rotator cuff injury.
If you are over 45 and you don’t take time to properly train the specific muscles in your shoulder girdle, you are at high risk for a shoulder injury.
The most common causes of shoulder injuries and pain are usually: 1. Weak deconditioned muscles; 2. Improper training techniques; 3. Postural stress; 4. Cervical Disc Disorders; 5. Reduced range of motion; 6. Tendonitis of the latissimus dorsi (Lats); and 7. Training with machines instead of free weights and conditioning.
Most people think of their shoulders as one specific region where their arms attach to their body. The shoulder is so much more.
To get strong, powerful and sculpted shoulders you need to learn how to identify and train all the parts of the shoulder girdle. The beauty of the shoulder joint is it’s vast range of motion — which is also the shoulder’s main source of vulnerability.
First you have the deltoids on the sides, but you also have posterior muscles between the shoulder blades like the rhomboids and the “traps.” Then you have the muscles and tendons of the rotator cuff. Then you have anterior muscles in the pectoral region. Last but not least you have deep muscles, such as the scalenes from the neck and serratus muscles off the ribs.
Confused? Don’t worry. I’ll be showing you the correct exercises and how to identify where you’re feeling them. It’s easier than you think.
Join me this Saturday, Nov. 3, at 10 a.m. in my SpineFit Training Center (meet in the lobby at Fit Republic), for a free, fun and informative workshop on “The Secrets to Training Your Shoulders.”
You will learn proper technique and how to avoid injury. You will finally know how to build the strong, powerful, sculpted and pain free shoulders you’ve always wanted.
All attendees will receive a free spinal fitness, nerve function evaluation and athletic symmetry exam.
Healthy Tahoe is a look at health-related topics that shape our community and is made possible through content provided by our sponsors.
Support Local Journalism
Support Local Journalism
Readers around the Lake Tahoe Basin and beyond make the Tahoe Tribune's work possible. Your financial contribution supports our efforts to deliver quality, locally relevant journalism.
Now more than ever, your support is critical to help us keep our community informed about the evolving coronavirus pandemic and the impact it is having locally. Every contribution, however large or small, will make a difference.
Your donation will help us continue to cover COVID-19 and our other vital local news.
Start a dialogue, stay on topic and be civil.
If you don't follow the rules, your comment may be deleted.
User Legend: Moderator Trusted User
Summertime living is easy — but for your heart, and with Tahoe daytime temperatures nearing 100 degrees lately, the warmest season of the year can be a challenge.