ericbeard.com » shoulder stability

Full Length DVD Content FREE Here! Corrective Exercise and More!

admin — Wed, 20 Apr 2011 03:17:15 +0000

Happy Tuesday!

I now have the privilege of uploading videos to YouTube that are longer than 15 minutes. I am guessing that I have passed a certain number of uploads and maintained a positive status with You Tube. So basically I have not uploaded any iphone videos of a Bruins broadcast or anything like that. I did recently post a series of videos on You Tube giving a basic overview of the OPT Model over the course of five videos. Visit my YouTube channel if you want to see them http://youtube.com/theericbeard. You probably notice that I have been investing my time outside of my blog lately I logged in last week to post and spent an hour fixing the typos in my last post. Sheesjh! What a stinker! My apologies for letting that go out. The content was good but what a mess! So that is fit for public consumption and worth a peak when you have time

More importantly is that I uploaded an entire DVD of mine to You Tube. It is finishing processing right now. The DVD is actually the prologue installment for my DVD series Secrets and Staples of Training the Athletic Shoulder. (of course available at http://athleticshoulder .com ) it is 54 minutes long and has some greta stuff in it if I do say so myself. Please watch it and let me know what you think! I am confident that you will find it helpful.

Thanks for reading!

Eric Beard
CEO A-Team
Corrective Exercise Specialist
AthleticShoulder.com
http://facebook.com/theericbeard
http://youtube.com/theericbeard

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September 14, 2009 -- Secrets of Training the Athletic Shoulder: Corner Activatons from AthleticShoulder.com (0)
September 8, 2009 -- Corrective Exercise and Performance Enhancement for The Shoulder Complex Has Evolved (0)
March 3, 2011 -- Shoulder Dysfunction and Contra-Lateral Sacroiliac Joint Health in a Tennis Player (0)
November 5, 2009 -- Corrective Exercise for Carpal Tunnel Syndrome? (2)
September 25, 2009 -- Teaching an NASM Personal Trainer Workshop in Atlanta Thinking about HFPN.com (0)
January 22, 2012 -- Knock The Rust Off With Some Core Stability Work (0)
January 19, 2012 -- Vertical Core Stability Training (0)
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Upper Extremity Reach Range of Motion Assessments

admin — Fri, 19 Feb 2010 13:58:43 +0000

A video of upper extremity reach assessments. Do I need some corrective exercise?

Eric Beard

CEO A-Team

Corrective Exercise Specialist

AthleticShoulder.com
RangeOfMotionWorkshop.com

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February 26, 2010 -- First Month of Another Fitness Challenge Brings Eric Beard Some Results (1)
February 24, 2010 -- Another Fitness Challenge Update on Ankle Mobility of Eric Beard (0)
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February 9, 2010 -- 5 Minute Core Stability / Corrective Exercise for Back Pain by Eric Beard with the MECA Back (0)
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January 15, 2010 -- Boston CPT for NASM Ends up With Some After Hours Corrective Exercise Action for Eric Beard (0)
January 7, 2010 -- Range of Motion Workshop and DVD, Goniometry for Personal Trainers and Corrective Exercise Specialists (0)
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Shoulder Stabilization for Christmas Tree Decorating

admin — Mon, 01 Dec 2008 02:20:00 +0000

This is the earliest that I ever remember getting a Christmas Tree. It usually takes until the second or third week of December for me to get into the holiday spirit, but I had a great day with the wife and kids decorating the tree and may warm up to the season a little earlier this year. Don’t get me wrong, I am not one of those people whole play or can even bare to listen to Christmas music before Thanksgiving, that’s where I draw the line, but I listened to a Christmas song on the radio today with my daughter and did not have an urge to rip the radio out of the console.

One thing I did notice as I was taking the endless boxes of Christmas decorations down from the top of the closet is that this stuff get heavy and hard to handle! If I did not keep up with my shoulder or low back stabilization work, I could have easily drooped a box or tweaked something. The last box was the largest and most awkward and it was a bear to move.

A shoulder stabilization exercise, like the one pictured, should be incorporated into the pre-activity warm up with body weight or resistance bands. It can also become part of a strength training routine when volume and load are increased. At the top of the exercise, make sure to; retract, depress and downwardly rotate the scapulae and externally rotate and horizontally abduct the humerus.

Back to hanging ornaments!

Thank you for reading.

Eric Beard
Corrective Exercise Specialist
Athletic Performance Specialist
theericbeard@blogspot.com
www.ericbeard.com

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Never Do This Exercise if You Want Healthy Shoulders, Especially If You Are A Tennis Player

admin — Tue, 25 Nov 2008 01:39:00 +0000

A very intelligent man who has been widely regarded in the health, fitness and performance industry as a got to “guru” recently said at a national conference on tennis performance and conditioning that upright rows were one of the staple exercises tennis players should be performing on a regular basis.

My jaw drops and blood boils when I hear things like this. With; poor posture, muscular imbalances, jacked up levator scapulae and weak scapular stabilizers and rotator cuffs on 99% of the tennis players I see walk in the door, this is one of the worst bits of advice I can imagine.

Can anyone say impingement? This exercise is begging for repetitive trauma to the supraspinatus tendon of the rotator cuff. With the shoulder abducted to @90 degrees the humerus should internally rotate to 70 degrees passively. Most players I measure have a condition know as Glenohumeral Internal Rotation Deficit Disorder(GIRD). They measure an average of 30 degrees of internal rotation which leaves s deficit of 40 degrees. This puts tremendous strain on the Ulnar Collateral Ligament and can also lead to symptoms such as anterior or posterior shoulder pain and head aches.

SO??? So if most tennis players are missing most of their shoulder internal rotation, why force them into an exercise that requires internal rotation???

Anyone? Bueller?? Bueller? Upright rows are a high risk exercise that can easily be replaced with several alternatives.

I am sorry good Doctor, but I have to disagree with this recommendation vehemently. I have seen to many injured kids sulking around the gym and tennis courts because they were suffering from repetitive stress injuries from doing too much, too fast too wrong.

Save your tennis players and shoulders today.

Thank you for reading.

Eric Beard

Corrective Exercise Specialist

Athletic Performance Enhancement Specialist

theericbeard@blogspot.com

www.ericbeard.com

sportscluberic@gmail.com

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The Kinetic Chain

admin — Wed, 19 Nov 2008 05:20:00 +0000

This picture here has several independent segments highlighted. What does each of the segments share in common?…..They are all either directly or indirectly attached. The wonder of the body and the human movement system (often referred to as the Kinetic Chain) allows for a fluid and complex series of interactions between the muscular system, skeletal system and nervous system to; produce, reduce or dynamically stabilize movement.

When one of the segments is not functioning optimally, the other segments are subjected to unnecessary and potentially harmful stresses. Ideally, the skeletal system provides us with structure, support and leverage. The nervous system takes in and processes stimulation then sends messages through the muscular system t respond appropriately.

When I talk to my athletes, I tell the that their brains, bones and muscles must all be working together other wise one of the components will wear down the other down and their performance will not be as efficient. Remember, the body works as a whole and is only as good as the sum of it’s parts. The weakest link in the kinetic chain, determines the strength and function of the entire system.

Find and eliminate these weak links to maximize athletic performance enhancement and minimize the risk of injuries.

Have a great nigh!

Eric Beard
theericbeard@blogspot.com
www.ericbeard.com

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Posture and Athletics

admin — Fri, 07 Nov 2008 01:45:00 +0000

Does this picture look familiar? I can still feel this position from my plane flight and car ride today. It is easy to forget about posture when you are sitting and the computer, driving in the car or flying but these habits can have long term impacts on our athletic performance. Poor posture is one of the major contributors to muscular imbalances which are the drivers for most repetitive strain injuries (most of these are actually preventable). Daily stretching and core/activation exercises are critical to improve/maintain posture which are keys to
athletic performance. So remember to position yourself properly when you are driving, sitting, on the lap top and even sleeping (basically at all times!).

Take care,

Eric Beard
theericbeard@blogspot.com
www.ericbeard.com

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Good to be Home

admin — Sun, 02 Nov 2008 03:35:00 +0000

I enjoy my work on the road, but my true passion is currentyl upstairs sleeping, my three children. It is easy to get caught up making a living and making a difference for others, but at the end of the day it has to happen at home. I admit that personal and professional balance is a challenge. A unique example of a balance keep is that I had to help y daughter with her physical therapy exercises. Amazing that almost everyone needs regular flexibility and core training these days. Funny that my boys want in on the action when they see me working with my daughter. I love helping them, although it does not really feel like truly unplugging but when you love what you do…it doesn’t feel like work!

Enjoy your down time this weekend!

Eric Beard
theericbeard@blogspot.com
www.ericbeard.com

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Don’t Do This When Stretching Your Shoulder

admin — Sat, 25 Oct 2008 02:24:00 +0000

If you look like this when you are performing your posterior capsule stretch for your shoulder…stop. It is a common error. I have a picture down below on my blog of what correct execution looks like. The elbow should stay at a 90 degree angle and the elbow should be directly in front of the gleno-humeral joint. Most people try and push to hard and the elbow either straightens, humerus points down or shoulder blade elevates. This will not lengthen the posterior capsule of the shoulder. This a critical stretch for any overhead athlete or any barbell bench press fan. It should be performed before or after chest/shoulder/pushing days or athletic activity. Make sure you use gentle over pressure from the top hand to keep good alignment and not strain any of the musculature tissue. I did this tonight before my workout in addition to an inferior shoulder capsule stretch as well. With my banged up soulders, I wish I knew about it in college and I might not be such a mess now!

Have a great night!

Eric
theericbeard.com
www.ericbeard.com

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Stop Doing This If You Value Your Shoulders

admin — Thu, 23 Oct 2008 04:00:00 +0000

Here is the answer to the question I posed in my last post on shoulder injuries;

•Shoulder injuries make up a particularly large proportion of injuries in the following sports:
o Baseball: 18 percent
o Wrestling: 18 percent
o Football: 12 percent
o Softball: 10 percent

I was about to go on a tirade about upright rows and did a quick google search for a good picture of someone doing upright rows I ended up on Wikipedia. I was pleasantly surprised with what I found;

From Wikipedia, the free encyclopedia

Jump to: navigation, search

The upright row as performed on a cable machine.

The upright row is a weight training exercise performed by holding a barbell with the overhand grip and lifting it straight up to the collarbone. This is a compound exercise that involves the trapezius, the deltoids and the biceps. The narrower the grip the more the trapezius muscles are exercised, as opposed to the deltoids. Dumbbells, an EZ Curl bar, or a cable machine can be used instead of a standard barbell.

Due to the amount of internal rotation of the humerus during this movement, many trainers and organizations (such as the ACSM and NFPT) consider this a contraindicated exercise for all trainees. Most, will at least advise those with shoulder impingement issues to avoid it. Abstaining from raising the bar above the chest line will help in avoiding injury. If pain arises, stop this exercise immediately, as it may be an indicator of a pinched nerve. Substitutes include shrugs (for upper trapezius development) and lateral raises (for lateral deltoids).

While the movement resembles the end portion of the high pull it works different muscle groups. In the upright row, the shoulders provide the force to lift the weight upwards, while in the high pull, the majority of the force is generated by the lower body, with the scapulae providing the rest of the force, and the arms are raised in response to (not as the cause of) the rising bar.

Not too bad…I will elaborate on this in the future but a good basic case that this is a higher risk exercise that should maybe be left only for those particiapting in Oympic lifts.

Eric Beard
theericbeard@blogspot.com
www.ericbeard.com

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Shoulder Injuries Galore

admin — Wed, 22 Oct 2008 02:36:00 +0000

The shoulder joint is a complex and highly mobile part of the body. It’s high degree of mobility leaves it with a low degree of stability. I have had 5 shoulder separations all together and not one of the has been fun:)

Guess which sport has the highest percent of shoulder injuries?

Baseball?
Wrestling?
Football?
Softball?

I delivered presentation on Corrective Exercise for Shoulder Impairments in New York City for the Town Sports International Summit 2008. Over 130 of the sharpest personal trainers on the East Coast sat in on it. Once I get a link set up for it, I will share it with you!

Have a great night,

Eric Beard
theericbeard@blogspot.com
www.ericbeard.com

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