what happens to people at.basic who cant perform the push ups

Are your shoulder blades collapsing when you perform a push up?

Scapular (shoulder bract) movement should work synergistically with our arm movement to ensure our rotator cuff (supraspinatus, teres minor, subscapularis and infraspinatus) does not get over worked (Larsen 2014). When we perform a push up this is sometimes not always the instance, therefore, this needs to be addressed.

Scapular movements:

• Protraction
• Retraction
• Upwards
• Downwardly
• Superiorly
• inferiorly

The right coordination of the scapular and humerus (arm os (scapulohumeral rhythm)) will permit pain complimentary shoulder movement and increase shoulder joint stability which is needed when performing a push upwards (Paine et al 2013).

When nosotros are talking about a push upwards we want your shoulder blades to movement smoothly when lowering so when y'all push up, endeavor to push away from the floor every bit much equally possible. Don't let someone tell y'all to pin your shoulders downwards and back equally far as possible as this volition increase your chances of shoulder injury. You are probably wondering are my shoulder blades collapsing when I'm performing a button upwardly? Well permit'due south find out…

Why does this happen? Poor scapular control?

This happens when scapular protraction (anterior movement) is missed out and glenohumeral (shoulder) movement is just happening with no scapular movement. Information technology oft happens in the bottom of the button upwards when a plummet of the shoulder blades occurs. This is ordinarily due to not having the control/strength in our shoulder blades to maintain a good position. When this happens, we can clearly run across our shoulder blades collapse similar this…

This person is performing protraction in a wall push up, the first picture shows collapsed shoulder blades and the 2d one shows the true movement which should occur in a push up in the protraction phase. When someone is performing a push upwards and their shoulder blades stay similar the first picture this is showing that all motion is going purely through the shoulder itself. Therefore, increasing their risks of shoulder injury.

Our shoulder articulation is a brawl and socket articulation, this should glide smoothly, however, if our foundation is affected (our shoulder blades) this will impact the movement of our ball and socket in the joint therefore, increasing loading through our shoulder (Cressey 2013).

We need to think of movement of the scapular moving on the rib cage, not only shoulder movement. Shoulder protraction and retraction should take place and remember, we don't want the scapular to be forced into down rotation, we want the natural move of the scapular to exist working.

A swell video below past Eric Cressey shows someone who thinks they are performing a push upward properly but actually they are missing out the ii primal points of a push up, PROTRACTION AND RETRACTION.

http://world wide web.youtube.com/scout?5=TI0gKiXGyyg&sns=em

Furthermore, in our video below, we used this test to see if the subject could control the shoulder bract in a pulling sequence. What you lot can clearly meet hither is too much collapsing of the shoulder blades at the terminal pull and also how they lose control in the eccentric portion (left shoulder blade) on the way dorsum.

Stable scapular allows for stable shoulder.

A stable scapular allows the shoulder to go stable as the rotator gage muscles mentioned to a higher place are immune to work efficiently. Without a stable scapular the shoulder volition become unstable, altering shoulder biomechanics and increasing take a chance of injury. Imagine building a house, yous need your foundations commencement to make a stable business firm. Imagine our shoulder blades are the foundations and our shoulder is the firm. If the foundations fail how do yous wait the house to be stable? How exercise you expect the house to not fall downwardly and crush everything in it?

Weakness of scapular stabilisers?

Weakness of scapular stabilisers= increased stress on the anterior aspect of the shoulder leading to increased chances of rotator cuff impingement (Cressey 2013). Due to weakness of scapular stabilisers this alters the shoulder biomechanics affecting the following

• Abnormal stress to inductive capsular structures
• Increased rotator cuff compression
• Decreased shoulder complex neuromuscular activeness

(Paine et al 2013.)

Weakness of scapular stabilisers affects scapular positioning and motility causing shoulder circuitous dysfunction.

The stabilisers:

• Serratus anterior
• Rhomboid major & modest
• Levator scapulae
• Trapezii

2 stabilisers which are shown to be the weakest in many people and which are the first to switch off when there is a dysfunction:

• Serratus anterior
• Lower trapezius

This causes scapular instability which is estimated to be seen in 100% of shoulder instability problems (Kibler 2013) therefore, showing a clear link between scapular stability and shoulder stability.

Have yous got poor motor control?

Poor motor control has been linked with changes in action of certain scapular stabilisers such as trapezius middle and lower and serratus anterior which are related to many shoulder injuries. When performing a push button upwards poor motor command tin affect muscle activation and deactivation (Phadke et al 2009). If we take poor motor control such equally incorrect muscle activation of the serratus anterior in a push up this volition affect the protraction phase of push up causing excessive loading of our shoulder.

What happens when nosotros collapse the shoulder blades?

When our shoulder blades collapse this increases our chance of rotator cuff problems (Larsen 2014). Some people think the reason why rotator gage injury occurs is due to weakness of the rotator cuff, near of the time during a pushing exercise such as the push up information technology is due to poor scapular motion which we have previously spoken nearly.

Scapular movement and command is very important in shoulder stability and this will aid assistance with maximising sub acromial infinite in the shoulder preventing future injury (Suprak et al 2013). If we take poor scapular movement our foundations are poor which means our house is collapsing, therefore decreasing the sub acromial space, crushing objects in our firm such every bit the rotator cuff. When we collapse our shoulder blades we are increasing our gamble of the post-obit… glenohumeral instability, impingement, rotator gage tendinosis, rotator cuff tear, and labrum injuries.

This is supported in many studies showing that many shoulder injuries and contradistinct shoulder biomechanics are not to do with simply weakness of the rotator gage, the principal problem is seen to exist scapular dysfunction (Kibler et al 2013).

Recall when you are next doing a push up, are you assuasive your shoulder blades to move their natural movements. Are y'all letting your wings fly? Remember, the shoulder complex cannot function if the glenohumeral joint and shoulder blades don't piece of work as a pair. Don't put yourself at risk of injury. Let them work as a pair and proceed a happy shoulder and a happy you!

Any questions experience free to get in touch .

If you lot'd like whatsoever help with your injury, you can subscribe to our Online Therapy Programme .

Thank you for reading,

Jessica Woodhouse

BSc Sports Therapy

davenportnizeed.blogspot.com

Source: https://injuryactive.com/are-your-shoulder-blades-collapsing-when-you-perform-a-push-up/

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