The Shoulder Opener is designed to teach you internal torque for any overhead positioning 5 Curls palms facing up 5 Curls thumbs up 5 raises palms facing up 5 raises thumbs facing up Make sure you engage the pecs and short head of the biceps as well as the lats The key points are: Hands at the same level as the ears Elbows and shoulders in the same line DO NOT SHRUG
Why do we do the movement?
- The shoulder burner opener is for increasing mobility in internal torque with the shoulder arch. Engagement is established for creating internal torque awareness in the Pec Major, Deltoid (Front), Bicep (Short Head), Teres Major, Trapezius (Mid), Triceps (Long and Medial Head) andForearm (Flexors)
- Remember, mobility is range of motion while maintaining proper torque. The point here is to work on mobility in internal torque in the pec major and teres major.
Awareness: Internal Torque
Main Focus is to establish awareness in the Shoulder Arch
- Shoulder Arch: Anterior Chain
- Pec Major
- Deltoid (Front)
- Bicep (Short Head)
- Posterior Chain
- Teres Major
- Trapezius (Mid)
- Triceps (Long and Medial Head)
- Forearm (Flexors)
Secondary Focus is to establish awareness in the Main Arch
- Main Arch: Anterior Chain
- Transverse Abdominus
- Obliques (Internal and External)
- Lower Abdominals
- Posterior Chain
- Gluteus Maximus
- Spinal Erectors
- Coaching & Setup/Position
- Stand completely erect with your feet beneath your hips while holding two small plates, preferably 2.5 to 5 lbs in weight depending upon the athlete.
- Hand placement will either be supinated or neutral depending upon experience and goal of the exercise.
- Hands will be at or above shoulder height, with scapula neutral. Do NOT raise shoulders.
- Establish engagement with the main arch and maintain.
- Keep hands as far apart as possible while maintaining tension. If tension is not established, bring hands in until tension is reestablished. . With pectoral engagement, you then raise the plates straight above head.
- While raising the plates, inhale throughout the movement. Breathing constitutes movement. Inhale at the same time as you raise the plates. If you stop breathing, then you stop raising the plates as you have reached your true mobility.
- While raising and lowering the plates keep complete engagement of the pecs, teres major and external obliques (shoulder and main arch). •
- In order to have true mobility, these muscles must have constant tension through range of motion and position.
- Breathing Pattern
- Inhale à nose à Concentric
- Exhale à mouthà Eccentric
- We are looking for a constant flow of breathing while maintaining mobility (tension through ROM)
- What’s the Feeling?
- The athlete should feel intense tension and engagement of the pec major and a BURN in the deltoids! This is done with true mobility (tension through ROM).
- Things to watch for as an athlete and coach?
- Make sure athlete is not shrugging and displacing tension to the upper trapezius.
- Displacement of load from shoulder to trapezius. Do not raise your shoulders!
- Irregular breathing
- Lost engagement of the pecs in the concentric and eccentric phase
- Not inhaling throughout the complete movement. Remember breathing constitutes mobility of the muscle
- Not maintaining the main arch throughout the movement
The instructional above was written by Tyler Reiter