Creating and Keeping Strong, Healthy Shoulders

 

Strength in Conditioning for Wednesday, January 29, 2014

Our shoulders are vital to our ability as humans to reach out and interact with our environment. And though our shoulders allow us much versatility in movement, the shoulder itself is a relatively unstable joint. Much like our hip joints, our shoulders form a ball-and-socket joint. However, unlike our hips, the socket in which our humerus, or arm bone, attaches to is quite shallow.  This feature is what allows such diverse range of motion in the shoulders, but it is also what makes the joint vulnerable to injury. Protecting the shoulder joint is a group of tendons, ligaments, and muscles known at the rotor cuff (1). While we spend much time at SICFIT Scottsdale strengthening the rotator cuff muscles, it is equally important to give them the restorative and mobilizing stretching they need to both stabilize the joint and keep it unimpinged. Use this weeks FlexibilityRX Stretch of the Week’ to keep your shoulders healthy and strong!
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FRXc-sW-RotatorCuffFull

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WARMUP

Run 2 big laps + walk 2 small laps
CONDITIONING A
10 Rounds not for time | 15 minute time cap
10 Sit ups + 10 push ups + 10 overhead squats (pvc)
Run 2 big laps + 2 walk laps
CONDITIONING B
Lunge 50 steps + 5 burpees
Lunge 40 steps + 4 burpees
Lunge 30 steps + 3 burpees
Lunge 20 steps + 2 burpees
Lunge 10 steps + 1 burpee
Run 2 laps + 2 walk laps
CONDITIONING C
5 Minute plank
stop clock when you stop