Bullet Proofing Your Shoulders

Part - 1 Scapular Strength and Control

CONNOR HAMILTON BSc. MSc. MCSP. HCPC

The shoulder is a complex anatomical structure, but it doesn’t need to be a complicated one. The shoulder itself is very mobile, able to work through a number of movement planes; however this comes with an anatomical instability which requires a number of stabilisers in order to load well. If that wasn’t enough, there are other parts of the body like the thoracic spine and shoulder blades that need to move effectively in order for a healthy shoulder to function well. No shoulder exercise program is complete unless all components of the shoulder are addressed. 

Interestingly, while a full 180 degrees of shoulder flexion and abduction (hand above your head) is desired, only 120 degrees of this comes from the glenohumeral (Ball and socket) joint itself with 60 degrees coming from your shoulder blade! More importantly how well you shoulder blade moves on your thoracic spine. Want to Bullet Proof your shoulders? Address the shoulder blade and thoracic spine!

Shoulder Article Picture

Scapular Strength and Control

If your shoulder blade (Scapula) doesn’t move well, the surrounding muscles are unlikely to load well, if these surrounding muscles don’t load well then when you ask the shoulder to tolerate load the simple answer is, at some point it won’t… When we exercise using movements like press-ups, bench pressing, rowing and pull ups we want to be able to initiate movement from the shoulder blade before the shoulder itself, in my experience I’ve found that the majority of people struggle with this concept.  Try these movements to help improve your scapular strength and control to make sure that when you initiate movements like rows, Lat pull downs or pull ups it’s the scapula that makes the first move. 

Once I've assessed a joint and decided to focus on building a stronger platform for the shoulder to tolerate load, here are four useful drills I like to start everyone with whether you're an office worker, a powerlifter, bodybuilder or you just have a sore shoulder! Always remember that joint position dictates muscle function so the key question you need to ask yourself is "Can I depress and retract my shoulder blades and maintain that position under load"? If the answer is no, then give these drills a try!

The Banded Y
The Banded F1
1/2 Kneeling Bottoms Up KB Press
1/2 Kneeling Bottoms Up KB Press With Strict Curl

Personalised Care, Your Way

Remember that these exercises are not a "one stop shop" and are for demonstration purposes only, always seek guidance from your healthcare provider before engaging in physical activity. With that in mind I understand that your rehabilitation needs are individual and your journey unique. Whether you're recovering from an injury, aiming for athletic excellence, or seeking overall well-being, Connor The Physio is well placed to meet your needs.

What Sets CTP Apart?

  1. Physiotherapy: Our evidence-based approach ensures effective treatment for various conditions, from chronic pain management to post-surgery recovery.
  2. Sports Massage: Elevate your recovery and performance with our targeted sports massage therapy.
  3. Personal Training: One-on-one personal training sessions tailored to your individual goals, guided by a well qualified practitioner with experience across the public, private and defence healthcare sectors.
  4. Online Coaching: Can't make it to the clinic? No worries! Access expert guidance from the comfort of your home through our online coaching platform.

Prime Location for Your Convenience

Find us at Arch 33 on South College Street, part of the soon-to-open Results Gym hub and training hall. This not only makes us easily accessible but also fosters a collaborative environment.

Join Our Community

Prioritise your well-being with CTP and join a community dedicated to achieving health and fitness goals in an empowering and enjoyable way.

Ready to embark on your journey to optimal well-being? Book your session today!

Bridging The Gap

Connor The Physio

In the world of health and fitness there are two professionals that you’ll be familiar with that play a vital role in helping individuals to achieve their wellness goals. Personal trainers and Physiotherapists: in the past both roles were considered to have different areas of expertise. Physiotherapy specialising in assessing, diagnosing and treating various musculoskeletal conditions with an extensive knowledge of anatomy, physiology and biomechanics. This allowed physiotherapists to identify and treat patients with a high level of accuracy to provide rehabilitation to patients with soft tissue injuries or following surgery/operation. Personal trainers however traditionally focused on improving overall fitness, strength and conditioning. The sharp tip of the spear designing programs tailored and individualised to clients goals whether that be weight loss, muscle building or improving performance. 

In days gone by, physiotherapists and personal trainers would bridge the gap between rehabilitation in fitness. The physiotherapist evaluating and treating a clients injury, collaborating with a personal trainer to provide insight into the patients strengths, weaknesses and training considerations. In this way the personal trainer could then create an individualised plan that considers their clients’ needs, working around activities that may aggravate the injury or slow down the recovery process. However interestingly more and more we hear the same message:  

“I want to get back into the gym, but my physio tells me to stop training, and my PT doesn’t understand and take into account my injuries, so I’m stuck”. 

“Connor The Physio” exists to bridge this gap, to fill the grey area that exists where physiotherapy stops and personal training begins. With the knowledge and qualifications as a physiotherapist to address underlying musculoskeletal conditions and the experience as a personal trainer to develop clear training programs based on your injury history, strengths and weaknesses to take you through rehabilitation and back into consistent, accountable and monitored exercise that promotes strength, cardiovascular health and injury reduction. By combining skillsets Connor The Physio aims to provide Aberdeen and the North East of Scotland with face to face and online rehabilitation, pain management and movement correction in addition to training programs focussed on improving your fitness, strength and performance helping you to lead a healthier, happier life.

Sound good? Follow the link to my booking page and I'll see you soon.