CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 09-18-2012, 07:04 PM   #1
Matthew Swartz
Member Matthew Swartz is offline
 
Matthew Swartz's Avatar
 
Profile:
Join Date: Jun 2009
Location: Centreville  VA
Posts: 1,204
Shoulder Stability

Some history. I've torn both left and right posterior labrum wrestling. The left healed completely and the right has been buggy ever since. I'm completely fine overhead as long as I stay generally vertical. Once I go out into a snatch grip is where stuff starts to get sketchy, and that's only when technique gets sketchy. I've OHS'd 225 for 5, 275 for a single, so it's not a "95lbs hurts! help!" kind of thing.

Now to the question. Are there any supplementary exercises I can do that will improve overall shoulder stability? I currently do Pori's programming daily. I know a lot of the MWOD stretches and do them pre/post workouts and on rest days, but have open ears if any of you have opened the pandora's box of shoulder stretches.

Specific call out to Steven Low and Chris Mason!

Any advice is much appreciated.
__________________
"If your goal is to get stronger, stop counting and start eating, as you are wasting valuable time that could be put into food prep or the consuming of calories."
  Reply With Quote
Old 09-18-2012, 07:12 PM   #2
Brian Strump
Affiliate Brian Strump is offline
 
Brian Strump's Avatar
 
Profile:
Join Date: Sep 2009
Location: Charlotte  NC
Posts: 2,619
Re: Shoulder Stability

[quote=Matthew Swartz;1094699]Some history. I've torn both left and right posterior labrum wrestling. The left healed completely and the right has been buggy ever since. I'm completely fine overhead as long as I stay generally vertical. Once I go out into a snatch grip is where stuff starts to get sketchy, and that's only when technique gets sketchy. I've OHS'd 225 for 5, 275 for a single, so it's not a "95lbs hurts! help!" kind of thing.

Now to the question. Are there any supplementary exercises I can do that will improve overall shoulder stability? I currently do Pori's programming daily. I know a lot of the MWOD stretches and do them pre/post workouts and on rest days, but have open ears if any of you have opened the pandora's box of shoulder stretches.

Specific call out to Steven Low and Chris Mason!


The problem with MWOD is...You cannot treat a stability problem by adding mobility. Does that make sense?

You are asking for stability exercises....But you say you are doing MOBILITY workouts pre/post! That will not create any stability. MWOD is amazing if you have a mobility problem, AND you know what you're doing.

Stability of the shoulder comes from the scapulae. Wall slides, scapular punch, farmers walk, TGU to name a few.

If you have mobility issues with your shoulder, the above exercises would not help to add mobility to your shoulder.....that's what the MWOD is for.

Hope this helps!
__________________
Brian Strump, D.C., FMS, NKT
www.crossfitsteelecreek.com/
  Reply With Quote
Old 09-18-2012, 07:25 PM   #3
Marcus Allen
Member Marcus Allen is offline
 
Marcus Allen's Avatar
 
Profile:
Join Date: Feb 2008
Location: Grants Pass  OR
Posts: 1,675
Re: Shoulder Stability

Matt- I've had good luck with SLOW Pendlay Rows. I did 3x10 adding weight every session for about 3 mos.
__________________
My Log, CFKids Certified
  Reply With Quote
Old 09-18-2012, 07:59 PM   #4
Matthew Swartz
Member Matthew Swartz is offline
 
Matthew Swartz's Avatar
 
Profile:
Join Date: Jun 2009
Location: Centreville  VA
Posts: 1,204
Re: Shoulder Stability

Quote:
Originally Posted by Brian Strump View Post
The problem with MWOD is...You cannot treat a stability problem by adding mobility. Does that make sense?

You are asking for stability exercises....But you say you are doing MOBILITY workouts pre/post! That will not create any stability. MWOD is amazing if you have a mobility problem, AND you know what you're doing.

Stability of the shoulder comes from the scapulae. Wall slides, scapular punch, farmers walk, TGU to name a few.

If you have mobility issues with your shoulder, the above exercises would not help to add mobility to your shoulder.....that's what the MWOD is for.

Hope this helps!
Makes sense. I've actually been diagnosed with hyper-mobility in the shoulders, but I notice that stuff starts to go bad when I internally rotate.

So do you recommend wall slides, scapular punch, farmers walks, and TGU's to add stability? If so, I need to look the first two up.

Quote:
Originally Posted by Marcus Allen View Post
Matt- I've had good luck with SLOW Pendlay Rows. I did 3x10 adding weight every session for about 3 mos.
I'll definitely toss those in.

Thanks
__________________
"If your goal is to get stronger, stop counting and start eating, as you are wasting valuable time that could be put into food prep or the consuming of calories."
  Reply With Quote
Old 09-18-2012, 08:30 PM   #5
Bill M. Hesse
Member Bill M. Hesse is offline
 
Profile:
Join Date: Sep 2010
Location: Streetsboro  OH
Posts: 4,615
Re: Shoulder Stability

I have done well with Bent rows in all variety. Wide, reverse, regular. They are all good. On top of that I started doing dips and one arm military press. This has been helping too. I also hear band pulls are a good thing, though I have never used them.
  Reply With Quote
Old 09-18-2012, 08:58 PM   #6
Jack Dougherty
Member Jack Dougherty is offline
 
Jack Dougherty's Avatar
 
Profile:
Join Date: Apr 2012
Location: Rochester  MN
Posts: 242
Re: Shoulder Stability

I remember an article by louie talking about band and kettlebell bench press really worked for shoulder stabilization. Not sure though.
  Reply With Quote
Old 09-19-2012, 04:38 AM   #7
Brian Strump
Affiliate Brian Strump is offline
 
Brian Strump's Avatar
 
Profile:
Join Date: Sep 2009
Location: Charlotte  NC
Posts: 2,619
Re: Shoulder Stability

Correct Matt. If the hyper-mobility diagnosis is correct, you need to add stability, not mobility. I would stop the MWOD for the shoulders for the next few weeks and focus on stability exercises. Let me know if you cannot find those exercises on Youtube, I'll find some videos.
__________________
Brian Strump, D.C., FMS, NKT
www.crossfitsteelecreek.com/
  Reply With Quote
Old 09-19-2012, 08:53 AM   #8
Clint Harris
Member Clint Harris is offline
 
Clint Harris's Avatar
 
Profile:
Join Date: Feb 2012
Location: Atlanta  GA
Posts: 815
Re: Shoulder Stability

Take a look at "cfne bulletproof shoulders"
http://www.youtube.com/watch?v=ACAz6HFj1xE wfs
  Reply With Quote
Old 09-19-2012, 04:48 PM   #9
Matthew Swartz
Member Matthew Swartz is offline
 
Matthew Swartz's Avatar
 
Profile:
Join Date: Jun 2009
Location: Centreville  VA
Posts: 1,204
Re: Shoulder Stability

Got a list of stuff so far. All links WFS

Let me know if these are what you guys are talking about

Wall slides - http://www.youtube.com/watch?v=d6V2Exzb324
Scapular punch - http://www.youtube.com/watch?v=sdJhD1LZ0Fg
Farmers walk
TGU
Pendlay rows
Dips
One arm press
CFNE Bullet-Proof Shoulders (6 exercises)

So what do you guys recommend? Wall slides, scap punches, CFNE stuff before strength and metcon; farmers walks, tgu, p rows, dips, one arm press post wod as auxiliary work is what I'm thinking.

Not every day, 2x a week or so? I'm going to avoid snatching over 135 for a while and lay off overhead until Monday at a minimum until things feel normal.
__________________
"If your goal is to get stronger, stop counting and start eating, as you are wasting valuable time that could be put into food prep or the consuming of calories."
  Reply With Quote
Old 09-19-2012, 07:16 PM   #10
Brian Strump
Affiliate Brian Strump is offline
 
Brian Strump's Avatar
 
Profile:
Join Date: Sep 2009
Location: Charlotte  NC
Posts: 2,619
Re: Shoulder Stability

Quote:
Originally Posted by Matthew Swartz View Post
Got a list of stuff so far. All links WFS

Let me know if these are what you guys are talking about

Wall slides - http://www.youtube.com/watch?v=d6V2Exzb324
Scapular punch - http://www.youtube.com/watch?v=sdJhD1LZ0Fg
Farmers walk
TGU
Pendlay rows
Dips
One arm press
CFNE Bullet-Proof Shoulders (6 exercises)

So what do you guys recommend? Wall slides, scap punches, CFNE stuff before strength and metcon; farmers walks, tgu, p rows, dips, one arm press post wod as auxiliary work is what I'm thinking.

Not every day, 2x a week or so? I'm going to avoid snatching over 135 for a while and lay off overhead until Monday at a minimum until things feel normal.
Nope. Wall slides, scap punches, farmers walks first. Then move to TGU, rows.
I have not looked at the CFNE info, and I would not recommend dips. The goal is to pick exercises that help you improve your shoulder stability at first, NOT pick exercises in which if you do not have proper shoulder mobility, you can cause further problems.

The first 3 I chose will help to improve your stability. The TGU will be very problematic if you do not have the stability. The risk of injury in the first 3 I picked is almost nil while compared to the others.
"Regress to progress" should be the mantra of any rehab.
__________________
Brian Strump, D.C., FMS, NKT
www.crossfitsteelecreek.com/
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Midline Stability Lauren Thompson Exercises 6 05-22-2010 12:36 PM
Shoulder stability in kipping pullups Craig Brown Exercises 9 02-26-2008 07:12 AM
overhead squat shoulder stability Yong Tang Exercises 3 11-20-2007 10:41 AM
shoulder (in)stability during extension Megan Greene Injuries 4 09-23-2007 04:33 PM
Shoulder stability joseph elberti Exercises 2 01-26-2006 10:28 PM


All times are GMT -7. The time now is 09:17 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.