End of Season Fixes: Part 2 - Shoulder and Thorax Care

Oct 23, 2016 at 7:00
Oct 23, 2016
by Dee Tidwell  
 
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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.

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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

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61 Comments

  • + 76
 Winter doesn't mark the end of my season, rather. Just a switch to my winter tires and some warmer clothes
  • + 8
 Amen brotha!
  • + 12
 Start of the season here in California; 1st rain was last monday.
  • + 2
 Yeah..Glazed berms on spikers!
  • - 9
flag jclnv (Oct 23, 2016 at 9:19) (Below Threshold)
 Which is why trails get fucked.
  • + 19
 @jrocksdh: first rain for us was last Monday .......since last Sunday
  • + 2
 Yes!! This!!!
  • + 1
 What is this winter you speak of. I live in Florida where you mountain bike year round.
  • + 2
 @properp: Well, as with AZ. it's tough as I know it's cooler and more enjoyable than the summer. In a way, you almost have to switch seasons due to the heat where your winter is like most of our summers and visa-versa. Either way, I recommend a time period of being off, rebuilding, training, preparing, then riding for a 'season.'
  • + 1
 In Australia, we're currently in Spring about to hit Summer! Here is Adelaide, we had 100mm+ of rain over one day though... Lucky the trails are up on the hills so not effected too much.
  • + 3
 He is talking about racers. Big difference to fun/casual trail riding. Downvote me all you want but you cam only keep peak performance for a while and it takes its toll.
  • + 2
 @properp: Ahh the majestic Florida Mountains

JOKES! Smile
  • + 1
 @Sontator: did he mention racing?
  • + 16
 Wasn't the thorax a dr Seuss book?
  • + 10
 Lorax.....what a sad creature....
  • + 11
 Having broken one shoulder, then dislocating the other about a year ago, now being fairly ruined; I cannot stress enough the importance of exercises/stretches of them.
Take note people.
Thanks for the post!
  • + 2
 You're welcome @Rocket-Rich! Stay on it!
  • + 9
 Hard to find physical therapist that understands anatomy in relation to mountain biking. You had me at "arm pump"
Thanks for sharing
  • + 3
 You bet @ashfuel! Here's an arm pump vid I did that gets more into it. youtu.be/hTirCcFpPQk
  • + 8
 In Ireland,we have one season. It's called ride your bike season.sun,wind,rain etc that's just called the weather!! I do this type of yoga etc year round to keep me straight!
  • + 4
 Keep at it @SeanOg !
  • + 7
 Haha the only difference between December and June is that the rain is colder
  • + 1
 @enduromtbtrainer:
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!!
  • + 1
 @SeanOg: My pleasure Sean, pass 'em on!
  • + 2
 Very good stuff Dee, thanks again. Funny I just got around to watching this now and my Lacrosse balls arrived today. Spent this evening working out about a year's worth of junk. Hurt so good. The first rib/upper trap corner roll just about brought tears to my eyes ????. As I reached my mid-40's with many years of year round riding, my body is telling me how important this is to do. ????
  • + 1
 good stuff @jgusta! Be gentle buddy... you can't break it all down in a few sessions after years of accumulation!
  • + 1
 I discolated my shoulder in autmn 2014. Had a surgery in January 2015 because of a slap lesion. Got the biceps tendon screwed back into the shoulder. Then 3 month of physio and that was the time when i started strength training to improve my shoulder- and overall stability.
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 Wink .
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
  • + 1
 Great news @Mettwurst82 ! Keep at it man and thanks for the kiddos!
  • + 1
 BTW- I can help with some other exercises for you if interested!
  • + 1
 @enduromtbtrainer:
Thanks for your reply! I'm always interested in new excercises.
  • + 1
 @enduromtbtrainer - I haven't watched the video yet, waiting for it to download (in the country, Australia.....) but 3 months ago I got myself a grade 4 Ac (13mm of separation) injury and the surgeons haven't wanted to get in there and I am wondering if you have done a video on exercises specifically to help with this type of injury and to help get back on the bike. I have good arm movement, little pain now but I am unsure of hitting the trails again as the clavicle is so unstable. thanks, Smile
  • + 1
 Man I got grade 3 AC 9 months ago. The doctors told me a grad 4 or grade 5 are definitely for surgery.
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!
  • + 1
 @danielfox: thanks. I saw a surgeon and he basically said see how you get on! another said not to operate too. I don't know. It's a little confusing. Hardly any pain now, occasional twinge. Had my first ride on the tracks this week, nearly 4 months since my injury. Felt OK, but jeez there is a LOT of instability in the joint. I must get stuck into doing exercises more regularly now that it doesn't hurt. Part of the problem is for me, I think, is that I'm a skinny bloke, so not much meat to hold it all together.... anyway a friend in Germany did his a couple of years back and sent me this video which I'll share with you: www.youtube.com/watch?v=NwRZWvM7Fbs cheers.
  • + 1
 @ColquhounerHooner: Thanks for the vid dude. I know its a pain and its not everyone's cup of tea but after my injury I really focused on rehab (physio and gym) funny thing I had an OTB riding my local trails this morning. I normally flip on the same shoulder. luckily nothing happen but I think getting stronger and working out those muscles saved the day for me. The problem with hitting the trails before you are ready is that the same instability in your body could take you down so take it easy till your body finds its balance.
  • + 1
 @enduromtbtrainer nice vids, very usefull for me. Suffering several injuries from mtb and moto. Talked About iT with chiropractor/osteopat/mobilitycoach who is theacher at university. He told me That to remove knots/ triggerpoints you should teach your nervues system as Well. So instead of Rolling over them to massage them, witch feel good and give a short term relieve. You search knots by Rolling THE area and when you find one put pressure on te THE spot. You wait till pain dissapear,
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.
  • + 2
 You got it right! In my programs on my website, they all contain re-education exercises for that exact purpose! Keep at it!
  • + 1
 @enduromtbtrainer: thanks. Your program is very intresting! Soon as i get green light to train again, hopefully january,
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
  • + 2
 I see a massage therapist about once a month to loosen up the muscles, but this would be great for the in between sessions for sure, great information, thanks.
  • + 4
 You're right and welcome!
  • + 3
 check out foam rolling.. gives you the myofascial (sic) release you get from your therapist on the cheap in the comfort of your home.
  • + 1
 @oneplanka: I sure will thanks, I know the gym I attend has them, I think I will use those when I go as well.
  • + 1
 @habsfan2: may want to get your own..... they get pretty gross when shared at a gym. Dont want staph...
  • + 1
 @atrokz: haha, true enough
  • + 1
 @habsfan2: winners always has them.
  • + 1
 @atrokz: ok thanks, I will check them out
  • + 1
 Thanks dude, some great technique on massaging the lats, however I haven't got a leg press machine handy so the side of the kids cot done the trick. Peace.
  • + 1
 where did you get the white ball? i've tried using lacrosse balls and it usually dose ok, just want to know where you go to buy the white ball. or where i could get one.
  • + 1
 @TFreeman - hit up amazon and plug in "6 inch therapy ball"
  • + 1
 @enduromtbtrainer: thanks man. i was a swimmer, i rock climb, i mountain bike, and all that. my shoulders are beyond jacked.
  • + 1
 @TFreeman: I can see that, just take care of them!
  • + 2
 Once again some deadly stuff, that 1st rib business---yeeow! Bringing healin' power to the people. Thanks!
  • + 3
 Preach it @Brauck and you're welcome too!
  • + 2
 I'll check this out, can't get my head around yoga !
  • + 1
 LMK if you have any q's!
  • + 1
 Luckily i can ride all year round. Winters arent too cold and it doesnt snow.
  • + 1
 Foot out season started, and then skiing at some point.
  • + 1
 start climbing. that'll take care of it.
  • + 1
 video audio/video out of sync eww
  • + 2
 hmm, have no control on that one! hit refresh and see if it helps.
  • + 1
 Try Graston Technique (Gua Sha)
  • + 1
 Bro, get your armpit off my squat bar!!

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