Part two of the "End of Season Fixes" This time we dive into four valuable self-therapy techniques to address shoulder, neck and thorax issues.
Like the hip function, we talked about in video
#1 (
see here ), the shoulder joint and thorax are also considered "mobile" joints and are crucial to on-bike performance. During a busy riding and racing season, the muscles of our shoulders, neck, and arms develop "repetitive stress" adhesions, trigger points and tightness. Regular care is vital to maintaining optimal function for your ability to slay trails and ride to your full potential!
You see, unlike the hip, the shoulder blade and arm have only one bone that connects it to the body, and that's one that mountain bikers injure often the clavicle. Otherwise, besides the tiny clavicle bone, the entire arm and shoulder blade are attached to the body by muscles!
In this video, you will learn four different soft tissue care strategies to help some of the common muscles that attach to the shoulder blade, the arm, the neck and the pelvis. You'll also learn how to take care of the rib cage (a.k.a the thorax) regarding posture, and lastly, a very important neck care move that may help with arm pump and overall shoulder function.
Alright, now you know four new strategies of self-therapy to help your shoulders, arms, neck, and thorax move better. Hopefully, you'll notice a decrease in your pain or dysfunction, and an increase of your performance so get to it and enjoy the benefits.
Like always, if we can help in any way, shoot us an email at
info@enduromtbtraining.com, check out our website at
www.enduromtbtraining.com for your off-season training solutions.
MENTIONS: @enduromtbtrainer
JOKES!
Take note people.
Thanks for the post!
Thanks for sharing
Thanks for the videos,you are sharing great knowledge I know a lot of riders who could benefit from this I will share these vids to enlighten them!!
Push little harder till you feel iT again, wait till dissapear. Then push again little harder and wait again. So you Brain learns thru information of nervues system to Replace information coming from the spot. I tried iT That way and iT looks like THE triggerpoints dissapear quicker. And stay away longer.
Thanks for first rib technique, works real good!!! And thanks to help me in quest for painless living without meds.
I gone start working your program, no doubt About that!
Thanks for clear language on the subjects and for sharing things without wanting something back. IT Will pay up later always! Cheers
Best advice I got after my injury was "stayed out of the trails for as long as you can" Meanwhile work on strengthening your scapula muscles and chest. Basically the muscles around the clavicle will take over controlling the stability you used to have while you had a ligament. Controlling your posture is also very important.
Good luck and I hope you can get back at it!
This video is great by the way!
This summer i was a bit lazy concerning stretching and stuff like that and the biceps tendon felt always a bit painful over the whole season riding and racing. Then in mid summer i broke my collar bone on the same side for the second time. Was an easy fracture and i was back racing enduro 8 weeks after that but things just got tighten more and more up while i didn't really realized it.
Then your video and a training break of a bad concussion due to a bad road bike crash got me into a serious body service period .
I was destroying all trigger points that i could find in my upper back, especially around the scapula. The teres minor/major were very bad. I found something to release nearly every half an hour. After destroying the trigger points the shoulder felt really good, but it was much effort necessary to keep that, and when i got up in the morning my "bad" shoulder was always really stiff and made much noises while moving. Especially overhead movements.
Beside the trigger point destruction carnage i stretched the shoulder a lot.
So yesterday i was sitting in the train on my way back home after work after a week of body maintenance. I wasn't moving when there slipped something free in my biceps tendon. It was such a relief! My shoulder movement is now so much smoother and when freshly detriggered and makes nearly no noises and no jumping tendons and ligaments and it stays much longer in a good shape than before.
Thanks for this great instructions and for kicking my ass to take more care about my shoulder!
Cheers from Switzerland
Thanks for your reply! I'm always interested in new excercises.