As promised here it is. This is a post on correcting an anterior tilt of the shoulder joint.
This post is a follow on from the last post on shoulder injuries and traditional TKD:
However anyone may find this literature a valuable resource for developing healthy shoulders.
Firstly we must consider the shortened muscles that are in need of a good stretch. The Latisimas Dorsi of the mid-back is the skeletal muscle that body builder develop to achieve the desired V-taper. If the Latissimus Dorsi is short it can result in awkward alignment issues such as the lumbar spine arcing whilst over head pressing. On this note it is important to point out that it is not advised to perform any direct vertical lift or Pull Up variation if your Latisimas Dorsi is short. Practice stretching your mid back with a simple lying down position. Place a small soft object such as a bean back or balled up socks beneath your lower back as you lye facing the sky. From there lift your arms towards the sky and then down so that they are positioned on the floor above your head. The socks will help to ensure that your back doesn’t elevate as you stretch. More on this subject can be read from the following post on thoracic spine mobility and exercise selection:
Another important part of developing correct shoulder alignment is to lock those scapulars (shoulder blades) into place. Try a “no more money” drill. Keep your elbows on your waist and see how far back you can stretch your hands. You will also experience a stretch on the front of your shoulders.
Finally work on your Anterior Serratus. Perform Push Ups but push further at the top of the movement. Try to lift your self as high off the floor as possible, wedging your shoulder blades to your rib cage.
These exercises should be practiced lightly but often. Keep those shoulders happy!
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