Understanding the Shoulder and How to Strengthen It
Written by: Coach James
Many of you may have noticed that on Monday we brought back the banded shoulder accessory movements. These movements include sword pulls, face pulls, and snow angels. What you may not realize is how important these movements can be. It does not take much to strengthen your shoulders as a whole and using the thin orange band will get the job done, if done properly. Strong shoulders are essential in CrossFit, as there are a lot of movements that require us to be stable in the overhead position (snatch, OHS, pullups, jerks). Strengthening these small muscles will greatly improve both your stability and overall weight which means big PR’s!! CrossFit has received a bad reputation for individuals getting hurt. This is not because CrossFit itself is bad, but that the individual could have been weak in a certain position or doing the movement wrong. Something we hear a lot is the word “impingement”, but do we really know what this term means and what it actually is?
Even if you have good position, is it still very important that we strengthen all those small muscles that are a part of your shoulder as a whole, including all the rotator cuff and shoulder girdle muscles. The muscles that make up the rotator cuff include: supraspinatus muscle, the infraspinatus muscle, teres minor muscle, and the subscapularis muscle. The five muscles that comprise the function of the shoulder girdle are the trapezius muscle (upper, middle, and lower), levator scapulae muscle, rhomboid muscles (major and minor), serratus anterior muscle, and pectoralis minor muscle. Now, I know I am getting a little technical with all these muscles, but it is important to realize how many small muscles you have working when you’re pressing something overhead. All these small muscles play a huge part in how you move. If one is weak that means another muscle has to pick up the slack. This is where you see instability and mobility overhead.
As I stated in the beginning, we are incorporating these banded drills every Monday. It is important to understand that these muscles are not very big and it does not take very much to fatigue them. The small orange band will provide plenty of resistance if done properly. We are just hitting on 3 common movements but there are plenty more exercises you can do to help strengthen your shoulder, as well. I have a weak shoulder and tore my supraspinatus a while back. The two that I like most and use EVERY DAY is internal and external rotation of the shoulder with the small orange band (video below). Personally I can only complete 15-20 reps of these two movements before my shoulders are on fire. I know that these movements can seem “silly” or “stupid” but if you want to have a strong overhead game, or just strong shoulders with little to no pain while overhead, these movements will help you. I recommend that you do these every day.