The Shoulder-Elbow Connection (rotations part 2)

In part 1 of this shoulder series, we looked at glenohumeral rotation in the horizontal plane (think shoulders back, chest forward).  This post aims to look at its influence in the sagittal and frontal planes, as well as the adaptations that come into play when that pesky elbow gets involved.

photo credit: s3.amazonaws.com

The elbow bends and the hands are rotated to the wall with “no-moneys”.  Seems simple enough, but when you focus on the retracting the shoulders back first and THEN rotate the hands the result is improved control and less torso and pelvic cheating.  Since “apathetic no-moneys” probably won’t catch on, I think I’ll deem these “no-moneys plus”:

Revamping no-moneys. Practice GH (shoulder socket) rotation first, then elbow flexion into hands to wall. #ericcressey #shoulders #externalrotation #thinkmovement

A video posted by Chris Ruffolo (@ruffolous) on May 30, 2015 at 11:07am PDT

Keep low back flush against the wall.  Posterior pelvic tilt.

This same tactic can be very useful in correcting shoulder position in horizontal rows.  Attempt to rip the V-bar apart to start and during the row to get a much different muscular recruitment than traditional means.  In this video I contrast the two.  The first is a ‘regular’ seated row, the second it a rip apart row:

Seated row with V-bar rip apart. First is ‘regular, lax’ hands and shoulders. Second elbows in, wrist out external rotation at the glenohumeral (shoulder socket) joint. A variation for those with shoulder issues. #back #row #shoulders #scapula #thinkmovement A video posted by Chris Ruffolo (@ruffolous) on May 30, 2015 at 10:54am PDT

 The external rotation of the shoulder socket throughout the movement creates a higher stabilizing demand by the scapula.

A whole body version can be derived using a TRX:

TRX row pullaparts. A postural and shoulder fixer. #back #shoulders #posture #scapula #externalrotation #thinkmovement #trx

A video posted by Chris Ruffolo (@ruffolous) on May 30, 2015 at 11:35am PDT

TRX Rip-Apart Row

ELBOW INTERFERENCE

External rotation in the sagittal plane has your wrists pivoting outside of your elbow (think reverse arm wrestle).  The torque from the wrist separation comes from the rotator cuff behind the shoulder.

Two progressions shown below are the windshield wiper and the chop wall walks:

External rotation with flexed elbows and shoulders. Hands slightly off wall, hand/wrists rigid. Part 2 is a wall walk up, continuing the “wrists out, elbows in” or “reverse arm wrestle” positioning. #suefalsone #andothers #externalrotation #shoulders #fixself A video posted by Chris Ruffolo (@ruffolous) on May 30, 2015 at 11:43am PDT

 In the first, be sure to lift the hands slightly off the wall before separating.  Keep stiff wrists.  We’re not looking for your fingers to drive the movement.  Remember, the goal is to master inside-out motor control.  The second adds a bit of a stabilization factor; one arm holds steady while the other remains externally rotated while it’s lifted up or down.

When the upper arm is shifted (aBducted) out to the side in the frontal plane, and the elbow is flexed, external rotation brings the wrist back (think think throwing motion).  Press INTO the surface first to get the supports of internal rotation, and then attempt to pull back with those same helpers.

Beyond rotator cuff band exercises. Press INTO the surface and use the same muscles to lift you off. #rotation # rotatorcuff #shoulder #pain #thinkmovement

A video posted by Chris Ruffolo (@ruffolous) on May 28, 2015 at 9:28am PDT

The second exercise in this next video, hand banded elbow swings ( :08 sec mark) continues this concept, but has the hand resist pressure while the elbow moves.  It has the opposite drivers as the “elbow stays, hand moves'” lift-offs above.  Securing the hand REALLY lets the user get a sense of rear-shoulder driven rotation.  As the elbow drives forward, the shoulder socket rotates back.  This is the symbiosis we want to get to — the elbow and shoulder working together to create movement.

Band work for glenohumeral (shoulder socket) rotation. First is of arm extended back and elbow straight. Second is arm extended back and to the side with elbow flexed, with elbow being the prime mover. #2 is great for throwers or anyone who puts a bar on their back. #shoulder #rotation #thinkmovement #baseball training A video posted by Chris Ruffolo (@ruffolous) on May 31, 2015 at 10:36am PDT

The entry exercise in the video above is band extended (arm back) rotations in the sagittal plane.  Great for those with tight pecs, especially when hand is held high.

ELBOW INTERVENTION

Finally, for those of you who are hypermobile in the elbow and can’t seem to get those guys to point in the right direction (they should be pointing to the side when doing push ups), learn to control those suckers with the external rotators.  Start off on all fours to get some weight to assist in the effort, then try it up against the wall.  Arch hands and try to initiate this movement with the muscles to the outside and back of the armpit and/or the outside ridge and heel of hand.

Internal rotation at the shoulder to get the elbows facing out. For those whose elbows hang a bit in hyperextension. On all fours against ground first to let weight help, then upright against wall. #elbows #hypermobile #hyperextended #rotation #thinkmovement

A video posted by Chris Ruffolo (@ruffolous) on May 31, 2015 at 10:23am PDT

TO REVIEW:

1. The shoulder can move in multiple planes of motion, as can external rotation

1. Many people are stuck in internal rotation, so the fix is practicing external rotation

1. Shoulders should lead the elbows in movement

1. External rotation attempts to get force/pressure off the crowded, overused front of the shoulder

2. Slight joint tweaks can mean the difference between painful movement and non-painful movement