![]() ![]() Research has shown that performing the Banded “W” is one of the best exercises for concentrating on the lower traps to address this imbalance. The upper traps are highly active during movements such as the pulling motion of the clean and snatch and therefore have a tendency to become over dominant and can lead to poor mechanics of the shoulder complex. One of the most common imbalances seen in athletes is between the upper and lower trapezius muscle fibers. One of my favorite exercises that I perform on a daily basis during my own warm-ups (regardless if I’m performing any of the Olympic lifts or squatting) is the Banded “W.” This progression from the previous Side-Lying External Rotation exercise not only addresses rotator cuff strength and stability but also activates the often underutilized lower portion of the trapezius muscle. As pain subsides, continue to progress how far you can externally rotate without pain as you increase the resistance. These “short arc” motions will allow you still benefit without furthering the injury process and increasing symptoms. If you are unable to externally rotate through a full range of motion due to shoulder pain, you can start with partial reps within a pain free zone. Once you are able to perform the recommended sets and reps without significant fatigue or pain, start adding weight. Recommended sets/reps: 2-3 sets of 15-20 repsĭepending on your current level of strength you may need to perform this exercise at first with no weight. Without allowing your shoulder blade to move, pull your hand up towards the sky (the motion of external rotation) before returning back down. 1 Start with your arm parallel to the floor and shoulder blade pulled back and down (scapular retraction and depression). 1,2 These two muscles keep the humerus bone compressed and centered in the joint socket during arm movement (keeping the golf ball centered on the golf tee).Īssume a side-lying position with a towel roll pinned between your top side arm and rib cage (this will help place your arm in the optimal position). ![]() Research has shown that the posterior rotator cuff muscles (infraspinatus and teres minor) are most efficiently activated with the simple side-lying external rotation exercise. ![]() A lack of endurance to create sufficient stability is a reason why many injuries occur in the 2 nd half or later portion of many athletic matches (such as a soccer or football game). This will help build the capacity of these muscles to “turn on” and maintain adequate stability for your first to last sets in a training session, as well as during the everyday movements outside of the gym thereafter. This is why many corrective exercises to enhance stability are performed with high repetition sets at first. ![]() Stability also requires muscular endurance. If a muscle is strong but can’t maintain adequate tension and work in coordination with the other surrounding muscles, joint mechanics will breakdown and injury can ensue. Strength is your ability to produce force whereas stability is your ability to limit excessive or unwanted motion. Remember strength is not the same as stability. This action allows you to emphasize shoulder stability. Many of the exercises discussed today will be performed with a paused hold at certain ranges of the movement. Today I want to share with you a few exercises that will help address deficits in strength, endurance and coordination of these muscles that lead to instability and poor mechanics of the shoulder. ![]()
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