theridelife

I own and operate a physical therapy company, Blue Ridge BioMechanics, and an online physical therapy course company, The Ride Life, to help mtn bikers stop having pain when biking.

Block user

Recent

theridelife theridelife's article
May 28, 2019 at 6:29
May 28, 2019
Video: 4 Physio Exercises to Keep Your Shoulders Safe
@pigman65: You might be driving too much for shoulder blade depression. It might have to learn more strength and control in the mid activated position as to not lift it up too much. It depends on which ligaments you specifically torn to if the separation growing when you are active actually matters. It may just look bad but be totally ok. Any Pain? 1 visit with a PT should be able to clear your mind about it and they can show you some of your other weak areas you might need to also focus on in a visit or two.
theridelife theridelife's article
May 28, 2019 at 6:27
May 28, 2019
Video: 4 Physio Exercises to Keep Your Shoulders Safe
@Glendmcc: ah sorry. some of the other comments made me think you were serious. :)
theridelife theridelife's article
May 28, 2019 at 6:26
May 28, 2019
Video: 4 Physio Exercises to Keep Your Shoulders Safe
@jawzzy3: Yes, it makes the shoulder blade stabilizers have to work harder which also correlates to our downhill riding position. the better you can move your shoulders with support the better you can keep your core engaged and have the bike move smoothly under you esp for cornering
theridelife theridelife's article
May 28, 2019 at 6:09
May 28, 2019
Video: 4 Physio Exercises to Keep Your Shoulders Safe
I think that you are using the term retracted in the correct manner... aka bring the shoulder blades closer to the spine. If the shoulder blades are closer to the spine the serratus anterior doesn't activate quite as much. Its main jobs are to protract and prevent winging of your shoulder blade. Protraction is where your shoulder blade comes around your body (away from your spine) the push-up plus is a good example of this and it is why I want you to be less retracted. also elbows out help you to incorporate a little but more deltoid in the exercise than before and makes your more in the downhill aggressive position. It is harder and you should go down on load/reps. Does this make sense? Thanks for the question .. I like it when people are thinking about what I put out. It also tells me i need to add a bit more in the explanations that I give :)
theridelife theridelife's article
May 28, 2019 at 6:05
May 28, 2019
Video: 4 Physio Exercises to Keep Your Shoulders Safe
I appreciate your input and concern for the other reader of PB. Bc that is why you are making a point to say that it is a terrible exercise. You guys do know that you do this movement on the trail most days that you go out, at low weight and a higher speed and most likely a high range of motion. Here are two videos from GMBN that show the movement of an upright row on the bike... one for cornering (one sided) and body position for moving you and the bike around https://youtu.be/lienHJ82Pj4 and the other video is for the push when you are jumping... https://youtu.be/6f-91HEKdQI But you are probably right, you should only do these in quick movements when you are on the trail vs knowing how to stabilize your shoulder (with light weight) off the bike. Yes there are other exercises, yes this one can be performed where it is dangerous. But so can a lot more. I'm glad that you understand the mechanics of the shoulder from google scholar. Here is an article that backs my modifications and I even go one step farther ... I don't want you to use a bar, I want you to use a KB or a band so that at the top of the range, where it would be most likely for an impingement your hands are equal to your shoulders - not in internal rotation but in neutral position. https://journals.lww.com/nsca-scj/Fulltext/2011/10000/The_Upright_Row__Implications_for_Preventing.2.aspx-accessdate=12 Additionally, you do know that I said in the article many times... if you have pain with an exercise.. don't do it. You don't have to do this exercise. Use the rest of the information. It brings to light that strengthening their shoulders can actually help them from having a debilitating crash. I would figure that we would agree on that fact.
theridelife theridelife's article
May 27, 2019 at 11:24
May 27, 2019
Video: 4 Physio Exercises to Keep Your Shoulders Safe
Great question: I want you to get more activation in your shoulder blade stabilizers with your deltoids active. If you stay retracted then your serrated anterior...the muscle that comes around the side of your body isn’t as active and needs more strength for bikers as well. Does this make sense. :)
theridelife theridelife's article
May 26, 2019 at 5:59
May 26, 2019
Video: 4 Physio Exercises to Keep Your Shoulders Safe
@Matt76: yes you are correct. there are other exercises. You can use the main idea and go forward :) There are many other exercises and information in the article that can help a lot of people and bring forward the idea of shoulder strengthening to decrease the risk of major shoulder Injuries, The reason for choosing this exercise is to help support the active body position on the bike for going downhill. In addition, most of the Mtn bikers that I work with need more deltoid strength and ER strength with shoulder blade stabilizers and that is one of their main problems for their shoulder and neck issues. I also don’t want this exercise with a heavy weight. But yes... if done incorrectly it isn’t a good exercise and yes there are other exercises. I’m not a body builder, I don’t go for bulk, I go for function, I go for control. Once you need to increase the weight you change the exercise... bc then you can probably do them more correctly. Thank you for your input.
theridelife theridelife's article
May 26, 2019 at 5:25
May 26, 2019
Video: 4 Physio Exercises to Keep Your Shoulders Safe
@Mfro: which is a really hard exercise... esp to do correctly but a good one
theridelife theridelife's article
May 26, 2019 at 5:24
May 26, 2019
Video: 4 Physio Exercises to Keep Your Shoulders Safe
https://youtu.be/HIh_Og0O2J8 This is from my clinics YouTube channel... it has 5 exercises that are lighter than the ones given here. Take a look and learn from more of the anatomy. You will get more info about what to do and why. Dont do the exercises that cause you pain. And you might want to go see a PT/physio around you if it continues.
theridelife theridelife's article
May 26, 2019 at 5:22
May 26, 2019
Video: 4 Physio Exercises to Keep Your Shoulders Safe
That is great and man dislocation are so hard! They can set you back and come back to haunt you.
Load more...
You must login to Pinkbike.
Don't have an account? Sign up

Join Pinkbike  Login
Copyright © 2000 - 2019. Pinkbike.com. All rights reserved.
dv65 0.038518
Mobile Version of Website