Improve the Mobility and Flexibility of the Thoracic Spine
The role of the thoracic spine in unloading or loading the glenohumeral joint is quite significant. The risk of impingement as a result of the rotation of scapula in a downward direction is increases by many folds if you keep your thoracic spine tight. It can be partly averted if your thoracic spine is more mobile or flexible.
Therefore, in the pre-exercise screenings at gym, performing basic tests to judge the thoracic spine mobility is encouraged by most Sydney physiotherapist in Australia. In case of clients with a restricted range of motion, it is best not to give overhead pressing exercises to such gym members.
Shoulder injuries can easily be prevented by including exercises that encourage thoracic rotation and extension. One-arm cable rows in standing position and one-arm dumbbell rows are excellent examples of such exercises.
Incorporating free scapula exercises works wonders
In these exercises, the glenoid cavity is directly positioned behind the head of humerus for a better weight bearing stability. Physiotherapists recommend that scapula should move in coordination with the humeral head.
This rules out excessive stress on the biceps, the rotator cuff and the subcapsularis, thereby it prevents shoulder injury. Coaches pan Australia, suggest incorporating exercises like the cable presses, push-ups along with bench exercises in the training programmes. For a better scapula movement, use a swiss ball.
Shoulder Dislocation Position
Performing the apprehension test is recommended as it evaluates the shoulder stability of the gym members. Make cables and dumbbells, a part of the exercise schedule as they provide more freedom since they are less constrictive.