I learned this from Charlie Weingroff and immediately started implementing in my shoulder patients with scapular dyskinesis.
Using motor control theory as a basis for training leads to a very simple premise. If you are performing exercises like rotator cuff strengthening, T's and Y's, loaded or unloaded but the scapula is still almost poking you in the eye, are you really promoting stability?
The kettlebell carry exercise (straight arm overhead) leads to loaded scapula setting. I have patients perform this for a goal of 5 minutes per day. Try it, it's a lot harder than it sounds. They should walk around, forward, backward, they can turn, braid, whatever it takes to get to 5 minutes as a progression.
I tried scapula setting cuing prior to Charlie's course for a few weeks along with the typical Y's and T's. I also tried plus pushups partially loaded, used PNF to facilitate the mid/lower traps, scap protraction work... all of my previous go to exercises. Following up once a week, there was no real change. Enter the Carry. Here are some before and during KB carry ex pics.
|great loaded set position!|