Alright, if you've been following this short little series on cycling posture, then you are aware that we have discussed the use of Trigger Point Myofascial Compression techniques to help release tension across the chest musculature. Releasing the tension in the pectorals is the first step in returning the shoulders (and shoulder blades) to their normal resting position, and eliminating Upper Crossed Syndrome (UCS).
Throughout this series I have also introduced to you the concept of 'length and strength'. Releasing the chest musculature, and returning those muscles to their normal resting length, is quite obviously, the length component in the equation. Now let's move on to the strength (or lack thereof) issue.
I've said it before...and will surely say it again. Muscles are like light bulbs...we can switch them on and off. Unfortunately, the switching-off part usually takes place without us even knowing it is happening.
Here's how it works...
The shoulder joint is controlled by anterior (chest) and posterior (mid-low traps, rhomboids) muscles that, when all is right with the world, work harmoniously and synergistically to position the joint for optimal performance. Imbalance occurs when one of these muscle groups decides it doesn't want to play well with others anymore, and becomes dominant. This is what is happening with UCS. The chest muscles (and in part, the upper trapezius) become dominant due to the repetitive and prolonged positioning we learned about earlier in this series. As a result, the antagonist muscles, which in this case are the posterior muscles, tend to give up the fight. When this happens, they become weak and lengthened, allowing the joint to be pulled in the direction of the dominant muscle group. Hello Upper Crossed Syndrome!
So what can we do to correct this? Let's flip the switch and turn them back on! It's as easy as that in most cases.
It sounds easy huh? I have a feeling however, that you are wondering just how we are going to accomplish that little task.
Anyone care to hazard a guess?
That's right...strength training. But not just any strength training...and this is where many trainers fail. This type of strength training should be corrective-based. You see, if a client (or you) present with postural dysfunction due to muscle imbalance, simply prescribing traditional, body-building based exercises will only serve to compound the problem. The goal at this time is to correct the underlying issues, rather than simply stacking strength and size on top of dysfunction...a recipe for certain disaster!
A thorough understanding of human movement is often necessary to identify the culprits, and provide corrective-based exercises specific to the issue at hand. In the case of UCS, the weak muscles of the posterior chain are the scapular stabilizers. The posterior scapular stabilizers (middle and lower trapezius) are responsible for stabilizing the scapulae (shoulder blades) and maintaining proper positioning of the humerus (upper arm bone) within the glenohumeral joint (shoulder joint).
The picture below shows an individual who has serious scapular dysfunction, resulting in what is known as scapular winging. In this case, the scapular stabilizers are so weak and dysfunctional, that they are allowing the scaps to be pulled and tipped, resulting in the obvious protrusions. The scapuale normally lie flat, along the rib cage.
Another set of muscles that become weakened, allowing scapular dysfunction, is the Serratus Anterior...a fan-like group of muscles that lie anteriorly along the rib cage. Serratus Anterior, while not a posterior muscle, often needs to be strengthened to regain normal scapular positioning, and provide proper mobility throughout the shoulder.
Alright, I guess we won't be wrapping this up today due to the volume of information that I want to share with you. So please check back to see what exercises we will do to re-strengthen those weakened scapular stabilizers, make your shoulders bullet proof, and return you to normal posture...basically making you one Sustainable High Performer!
Yours in Health and Performance!
John
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