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Horizontal Press example “Movements not muscles” Warning ⚠️ Geeky post 🤓 Contains references... Some of the protection phase rehab exercise progressions that can be used in Four point stance (based on a combination of Uhl & Maenhout’s EMG studies). Single arm support biases the posterior cuff more than double arm which tends to hit anterior delt & pecs. Ipsilateral leg extension (same side) biases the serratus & contralateral leg extension (opposite) biases the lower trapz when considering the axio-scapula muscles. This can be a mini-circuit used early on in safe levels of shoulder elevation. There is also the benefit of the compressive force in the closed chain position. In theory, better for anteriorly unstable shoulders. These exercises are building confidence in the “Load Acceptance & Tissue tolerance” Phase Take home 1 - You can get some targeted shoulder and scapula stability work done in this 4 point stance. Thanks to Tim Uhl we know we’re getting some submax posterior shoulder activity in a single arm support. I think about this a bit like the Glute action at the pelvis in single leg stance. Take home 2 - Using leg extension creates more activity in the lower trap and the serratus, 2 key scapula stabilisers - thanks Annaleis Maenhout & co. The path to performance has to start somewhere after injury. This is my model of return to horizontal press. More detail and exercise examples to follow in future posts. ________________________________________________________ @athleticshoulder @benphysiocoach @bxrlondon @locker27uk @chhplondon @valdperformance @rehabguru @teamfkpro #shoulderhealth #shoulderrehab #shoulderinjury #shoulderarthroscopy #shouldersurgery - @athleticshoulder on Instagram
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