Uses of The Shot-Put For Fitness and Rehab

In this video, learn numerous benefits of using the Shot-Put with your clients.  These benefits include:
-Plyometrics for the upper extremities
-Shoulder Concentric Internal rotation and Eccentric External rotation exercises
-Improve eye hand coordination, timing and body awareness
-Quickly load and unload your shoulders and core musculature
Check it out here:
http://www.youtube.com/watch?v=_H7Z49zvhCM
These exercises are great to progress clients with rotator cuff injuries

Treatments for Bulging or Herniated Discs

If you have been suffering from lower back pain with radiating symptoms into one of your legs, you possibly are suffering from a bulging or herniated disc.  If you see a physician and he does not feel you require further diagnostic testing at this time, but recommends you see a Physical Therapist, these are some exercises you can expect to perform.

http://www.youtube.com/watch?v=Ed4AlkK-W1I&tracker=False

When performing these exercises, REMEMBER!!! You are looking for the symptoms to "centralize."  Centralized symptoms means this: If you have lower back pain radiating into the hamstring region of your right leg, centralizing these symptoms means they move up toward your lower back and out of your leg.  You must picture your lower back as a 'window,' and your goal is to move the symptoms up your leg and out the 'window.'  If the symptoms move further down your leg (peripheralize), make sure you are performing the technique correctly and try again.  If the symptoms continue to peripheralize, STOP and alert your practitioner.  Good Luck!

Scapular Stabilization

In order to protect the shoulder joint complex when training, you will need to first explain to your client how important the lower trapezius muscles are.  These muscles play a valuable role in what is called "shoulder packing." Simply put, when you pack your shoulder, it feels like you have 'screwed' the upper part of your arm (humeral head) into the shoulder joint (glenoid), while maintaining scapula depression and upward rotation.  Upon overhead lifting, maintaining lower trap engagement will prevent the shoulder and scapula from elevating, which will avoid shoulder injuries/inflammation such as impingement and tendonitis in the long run. 

CLICK FOR EXERCISE VIDEO: http://www.youtube.com/watch?v=SJBlOKaRnfA

Wall Supermans:
     This is a good way to have your client feel the lower traps working.  Keep an eye on their elbows, as your client will attempt to pull down as if performing a lat pulldown.  The arms should remain locked in extension while only the scapulae move down and towards eachother without rotating toward the floor.

Overhead Wall Ball Bounce:
     Now, have your client engage and statically maintain lower trap contraction while using the hands/elbows to bounce the ball overhead.  This is more dynamic, reactive and assists with upper body endurance, particularly of the lower traps which are weak and fatigue quickly on more people than you think

Push Up Shoulder Tap
     This will incorporate core stability as well as scap stability.  Initiate each push up with scap retraction to protect the anterior shoulder joint capsule.  (squeeze your shoulder blades together prior to lowering your body)

Half Get UP
     One of the best for rotator cuff strength, shoulder range of motion (ROM)  and body awareness.  Keep your eyes on the Kettlebell so you do not lose control.

I hope these exercises help you and your client with any shoulder issues