Winter Qi Chats | Week 7
Celebrate the shoulders
Can you rely on your shoulder health as a stable yet able force? This week we train so you can rediscover shoulder mobility and strength.
Challenge the shoulders now before the storm
A wee dramatic but it’s a valid point to train NOW for the unexpected rather than waiting til you actually get injured. Most people learn more about their body after an injury than before. Why? You can train the shoulders outside the norm with daily challenges. May as well train for the unexpected to teach the brain ‘been there, done that’ so you don’t have to surprise the shoulders with a sudden ‘uh-oh’ moment.
Rub and a Squeeze
We are going to go over your SITS muscles, aka your rotator cuff muscles. Learning
A.) how to prime the target muscle
B.) generate intramuscular tension during a controlled contraction and
C.) externally aim for a visual target to help the ‘stretch’ of the SITS muscle fibers.
Let’s take the time to go over these 4 muscles.
Supraspinatus - Abduct + Flex Arm
Infraspinatus - Externally Rotate Arm
Teres Minor - Externally Rotate + Adduct Arm
Subscapularis - Internally Rotate + Adduct Arm
Neuro-Qi Tip o’the day!
Train today for tomorrow’s adventures
Contract each muscle for 10-30 seconds
Reach to release the tension for 10-30 seconds
Find a time/day on your calendar when you feel this is a realistic time to engage your shoulders
*Video posts every Friday by 11:30am MDT
