SHOULDER VITALITY

The Shoulder is one of the most complex and MOBILE joints of the human body. The key however, is the fine balance between STABILITY with MOBILITY. @SolBrah has inspired my personal cultivation of esoteric threads, along with @LogFitz6's contribution in the S&C department.

Too much STABILITY= Decreased range of motion, restricting high velocity actions e.g throwing.

Too much MOBILITY= Increased risk of dislocation, especially when resistive loads are applied.

So how do YOU keep the shoulder healthy?

A common posture you will see in MMA & Boxing athletes is PROTRACTED or ROUNDED Shoulders.

Why?
They are throwing millions punches & strikes in a ‘PUSHING’ motion, and neglecting developing posterior musculature. Gymcels who only focus 1RM BENCH get injured.

THE MOST IMPORTANT PRINCIPLE OF SHOULDER HEALTH
Keeping the Ball & Socket in good ALIGNMENT.

Pretend the muscles around your shoulder are at a TUG OF WAR.
Team 1: 'Pushing' Muscles Anteriorly (e.g Chest)
VERSUS
Team 2: 'Pulling' Muscles Posteriorly(e.g Posterior Deltoid)

To maintain proper ALIGNMENT, these two ‘teams’ MUST be:
1. As strong as one another.
2. At similar lengths.
Failure to do so can lead to shoulder pain associated with poor positioning of the ball & socket joint.

RULE OF THUMB
Check if shoulders rounded;
YES: For every set of PUSHING movements you do, complete 2 TIMES as many PULLING sets in your weekly regimen.
NO: Ratio of at least 1:1 of pushing & pulling movements in your resistance training routine will maintain shoulder health.

WHAT ARE PUSHING & PULLING MOVEMENTS?
VERTICAL
Pulls: Pull Ups, Lat pull down
Pushes: Overhead press variations

HORIZONTAL
Pulls: Row variations
Pushes: Bench Press variations

This is how I maintain functional symmetries about the shoulder.
Let me know if interested in my esoteric shoulder warm up which has BULLETPROOFED my shoulders, & will bulletproof yours much the same.
Stay versatile.