Develop Shoulder Proprioception - Part 1

Proprioception is defined as the "the sense of the relative position of neighboring parts of the body."  It tells us where the various body parts are located relative to eachother.  In Physical Therapy, Proprioceptive Training is extremely important to assist a patient's recovery from joint injuries (such as rotator cuff tears or surgerical repair) as well as preventing future injuries.  If you have little control of your joints or extremities (aka poor body awareness), it is only a matter of time before you get hurt. 


When training with irregularly shaped devices such as the Kettlebell or Persian Mil, body awareness is particularly important, as these devices are more difficult to control than conventional dumbbells or barbells.  Prior to training a beginner with Kettlebells or Clubs, I would advise the basic prerequisite exercises shown in this video.  They can be used as a warm up or part of your program to maximize joint stability.

http://www.youtube.com/watch?v=hp8iOAj1Pas

Normal progression of the "tracing" exercise is:
1)Supine (lay on back) and trace small size letters/shapes with your eyes open
2)Supine and trace large letters/shapes with your eyes open
3)Seated with arm overhead, trace small and then large size letters/shapes with eyes open
4)Repeat the above order with eyes closed
Have someone give you feedback on the your ability to maintain control with your eyes open versus eyes closed
5)Progress to using the kettlebell or Mil

Does Your Client Have Shoulder Issues?

If your client complains of shoulder discomfort, tightness or displays a limited range of motion with such exercises as the Shoulder Press or Kettlebell Snatch, it may be beneficial to teach him/her to perform a gentle Lateral Distraction Joint Mobilization for the Gleno-humeral Joint (shoulder).

In this video clip, learn a quick an easy "self" joint mobilization technique that will provide the following benefits:
-Improve overal shoulder range of motion/flexibility by gently stretching the joint capsule
-Assists in Synovial Fluid lubricating the shoulder joint
-Pain relief

Following the technique, be sure reassess the shoulder range of motion.  Then attempt the exercise again to see if you have made progress.

*Helpful with Frozen Shoulder (adhesive capsulitis) and impingement syndrome

http://www.youtube.com/watch?v=8pNziq4Ckbg

Anterior Shoulder Capsule Protection

Take a look at this simple technique everyone should use when performing any type of pressing or pulling exercise with the arms.  Doing this will protect your shoulder joint from becoming "stretched out," unstable and painful.

http://www.youtube.com/watch?v=00IPEwniYgM