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Autor: SUP - GURU | Publicado: 2010-04-28T05:38:00-07:00


The 411 On Your  Shoulders: Part 1 of 3    

 By: Nikki  Gregg, CPT  &nbsp;&nbsp; 
 Wednesday, 22 October 2008 
&nbsp;&nbsp;&nbsp; 
If  you’ve been stand up paddling long enough, I’m willing to bet that your  shoulders have felt sore at least once or twice and maybe even kept you  out of the water for a few days to recover. Whether it’s a past injury  that nags you, the wrong size paddle, bad technique, or a combination of  each, it eventually sends you to the medicine cabinet (or the liquor  cabinet) for some pain relief after a long session. The next few  articles are designed to equip you with knowledge about your shoulders  to help you keep them healthy, injury free, and out on the water  paddling!&nbsp;
&nbsp;&nbsp;&nbsp; The shoulder contains three  bones and three separate joints. Many muscles act at the shoulder as  movers and/or stabilizers. The muscles have several functions depending  on the shoulder’s angle during movement. Of special importance is the  rotator cuff, which is made up of four muscles and their tendons  originating from the scapula. These tendons help hold the “ball in the  socket”, are important stabilizers, and help rotate the shoulder  (glenohumeral joint).
&nbsp;Injuries to the  shoulder occur for many reasons including acute injuries from sudden  trauma such as dislocation, separation or fracture. However, the most  common injuries tend to be chronic that can develop from the  following:'&nbsp;
1. Prolonged raised position of  the shoulders. Holding any muscle in one position too long can cause  strain. 
2. Repetitive movements and  overuse. 
3. Doing too much too fast. &nbsp;
&nbsp;Any of these may cause inflammation to the shoulder which  occurs when a muscle or tendon is stressed beyond its limit and causes  microscopic tears. Inflammation is actually a normal part of the healing  process. However, if the muscle or tendon is not given enough time to  heal before it’s subjected to the same activity, inflammation can become  chronic and cause progressive damage to the tissues
&nbsp;&nbsp;&nbsp; Activities where you repeatedly raise the arms above the  shoulders, such as surfing, swimming, and of course paddling, causes the  head of the humerus, or ‘ball’, to slightly rotate up in the shoulder  ‘socket’ and narrows the small space between the head of the humerus and  the bony projection from the top of the shoulder blade (scapula) called  the acromion process. This causes friction between the rotator cuff  tendon and the acromion process which can develop into irritation and  inflammation, better known as rotator cuff tendonitis or tendonosis. &nbsp;&nbsp;  
&nbsp;&nbsp;&nbsp; Also, this movement can pinch the  sub-acromial bursa, a sac containing a small amount of lubricating  fluid, that lies under the roof of the shoulder and develop into  shoulder bursitis. ‘Impingement Syndrome’ occurs when there is  inflammation of the rotator cuff tendons and the bursa that surrounds  the tendons. &nbsp;
&nbsp;&nbsp; Another cause of angst for  your shoulders is a tear of the rotator cuff. More common in people  over the age of forty, aging can cause degeneration in the tendons  leaving them more susceptible to tearing. Advanced degeneration may lead  to a tear during normal everyday activity. Acute tearing, although less  common, can happen from lifting a heavy object above shoulder level  overloading a tendon causing a tear or a sudden arm movement such as  throwing. 

&nbsp;&nbsp;&nbsp; If during or after  stand up paddling you experience pain in the top outer part of the  shoulder, or pain when lifting the arm above your shoulders (that may  radiate to the elbow), along with pain while lying on the affected area,  you need to address these problems or they will worsen. The next two  articles will discuss the importance of strengthening and stretching  your shoulders, along with specific exercises and stretches you can do  to protect them. Also, you will get a personal trainer’s perspective on  how to paddle efficiently with proper technique and posture as well as  how to choose proper equipment. In the meantime, contact nikki@nikkigregg.comThis e-mail  address is being protected from spam bots, you need JavaScript enabled  to view it for any questions, concerns, or advice. Aloha and see you on  the water!! 

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The 411  on Your Shoulders: Part 2 of 3 - Stretches for Shoulder and Rotator Cuff     

 By: Nikki  Gregg, CPT  &nbsp;&nbsp; 
 Saturday, 29 November 2008 
&nbsp;&nbsp;&nbsp;  Research studies have shown that people with the lowest flexibility  have the greatest chance for injury. Unfortunately, increased shoulder  flexibility will not come with doing a few stretches right before an  activity, but rather from weeks of engaging in a regular stretching  program. Being on a continuous stretching program (not just for  shoulders, but the entire body) will help prevent injury and promote  efficiency during stand up paddling, improve elasticity of muscles,  increase range of motion in joints, and minimize muscle soreness. 

&nbsp;&nbsp;&nbsp; The following four stretches are to be done after a  five to ten minute warm up or after a session of stand up paddling.  These are not meant to be done with ‘cold’ muscles prior to paddling.  It’s common for many surfers to walk down to the beach before entering  the water, put down their boards, and begin manipulating their bodies  into ‘Gumby-like’ poses without first warming up. This can be dangerous  and is not recommended. If anything, going for a ten minute jog on the  beach before paddling out may be more beneficial than stretching.&nbsp; 

&nbsp;&nbsp;&nbsp;&nbsp; Remember; be sure to warm up for at least five to  ten minutes before attempting these stretches. These are static  stretches which means slowly moving the body part into position and  holding for a set time. Hold each stretch for about ten to twenty  seconds, rest for ten seconds then repeat. Intensity of each stretch  should be on a ‘pain’ scale of 1-10. Begin with light stretching (1-3)  and increase over time to moderate (4-6) and heavy stretching (7-10).  Stretch two to three times per week or more. These stretches are meant  for healthy individuals with no history of shoulder instability as they  can potentially cause a recurrence of instability. Please consult with a  physician if in doubt. 

  One-Arm Shoulder Flexor Stretch

Technique- Stand upright  with a slight arch in back, bring right arm behind back and bend elbow  to 90 degrees. Grab the right elbow with left hand. Pull the right arm  across the back and up towards the left shoulder. Repeat on other side. 

Modification- If elbow cannot be reached, grab the wrist instead.  Remember to keep elbow bent at 90 degrees. 

Muscles Stretched-  Deltoid, pectorals muscles, neck, rotator cuff 
&nbsp; 
&nbsp;
&nbsp; 
  Pretzel Stretch

Technique- Take this one slowly. Stand  upright raise one arm over and behind head. Bend elbow. Bring other arm  behind back and bend at 90 degrees. Clasp both hands together and hold.  Repeat on other side. If lacking ‘spaghetti arms’, please use the  modified version of the stretch below. 

Modification- (photo:  modification) Using a towel or stand up paddle held behind back by top  hand, move bottom hand up as high as possible. 

Muscles  Stretched- rotator cuff, teres major, deltoid, latissimus dorsi,  pectorals, triceps 
&nbsp; 

&nbsp; 
&nbsp;
&nbsp; 
 Posterior Shoulder Stretch

Technique- Stand upright and bring right arm across front of the body.  With left hand grab just above right elbow, and with the left hand pull  right elbow down and around the left side of body. Repeat on other side.  

Muscles Stretched- Shoulder, rotator cuff, upper back muscles,  triceps
&nbsp; 

&nbsp; 
  Codman’s Pendulum (esse é bom de fazer segurando um pesinho)

Technique- Hold on to the edge of a sturdy object, bend forward, and  keep knees slightly bent. Relax shoulder and let arm hang limp. Swing  body back and forth and use the momentum to cause motion at the  shoulder. Swing body so that arm moves in clockwise and counterclockwise  directions. Do NOT move your arm. Let your BODY initiate the movement.

Muscles Stretched- Rotator cuff, trapezius, deltoid, teres major,  latissimus dorsi, rhomboids 
&nbsp; 


Next time….beneficial shoulder strengthening  exercises to keep those shoulders buff, strong, and healthy!! 



The 411 On Shoulders for Stand Up  Paddlers: Part 3 of 3    

 By: Nikki  Gregg, CPT  &nbsp;&nbsp; 
 Wednesday, 18 February 2009 

Nikki Gregg: Certified Personal Trainer/Stand Up Paddler&nbsp;&nbsp;&nbsp; Now that you have a better understanding about how your  shoulders are put together and have hopefully been doing the shoulder  stretches from the previous article, it’s time to look into paddling  technique and equipment choices that can decrease the potential for  shoulder injury, while improving performance. Also included in this  article are a handful of strengthening exercises for the vulnerable  rotator cuff and shoulder muscles geared toward optimizing balance,  stability, mobility, and joint function. 

Equipment&nbsp;&nbsp;&nbsp; From experience and also from speaking with fellow  sup’ers, paddle choice has a large impact on how your shoulders are  going to feel. If you have suffered any shoulder pain from paddling or  have had a previous shoulder injury that is causing you grief, consider  changing your paddle. Look for a paddle that is a little bit shorter,  has a more flexible shaft, and a smaller blade size. Why will all this  help? 
&nbsp;&nbsp;&nbsp; A shorter paddle, one that  ensures the top hand does not go higher than eye level when paddling,  may prevent the dreaded shoulder impingement syndrome and muscle strain  from repetitive raised shoulder position mentioned in the previous  article. Do not go too short because you will end up bending too much at  the waist, possibly causing back strain and also losing your balance  more easily. Try a paddle that is about six to seven inches above your  head. 

&nbsp;&nbsp;&nbsp;&nbsp;A paddle with a more flexible shaft minimizes impact  at the catch, meaning it flexes a bit at the beginning of each stroke.  This relates to the lower hand which, while reaching forward to take the  stroke, opens your shoulder joint to a vulnerable position. The  flexibility in the shaft absorbs some of the initial impact so that it  doesn’t transfer into ligaments and tendons of the shoulders. Kevin Seid  of Everpaddle.com in Haleiwa, Hawaii has developed a Flexi Bamboo stand  up paddle with a flexible shaft geared for individuals that have  shoulder injuries. The bamboo/carbon hybrid has a smooth, natural feel  without the ‘jerk’ at the beginning of the stroke. 

&nbsp;&nbsp;&nbsp;&nbsp;Next, a  smaller blade with either less surface area , for example the Kialoa  Methane, or one that features a longer more slender outline rather than  the typical ‘teardrop’ shape can be a great option for someone with  chronic shoulder problems. A paddle with a blade that is too large may  cause muscles to fatigue quickly which will compromise your form, thus  causing you to compensate with the incorrect muscles. This may open the  door to more shoulder woes. With a smaller blade or longer and more  slender-tipped blade you can vary the power of your stroke more,  eliminating some of the ‘bite’ that may be experienced with a larger  teardrop shaped paddle, reducing bottom hand shoulder fatigue. The Carve  by Werner Paddles is a great example of the long and slender blade  shape. 

Technique

&nbsp;&nbsp;&nbsp;&nbsp;Make  sure to examine technique closely. If possible, have someone take video  of your stroke to see how you can modify it. By using your ENTIRE BODY  when paddling, a significant amount of pressure will be taken off of  your shoulders as well as help you develop a more efficient stroke. With  the upper body it’s important to push down hard with the top hand as  the bottom hand simultaneously guides the paddle back, making sure to  implement a strong core rotation with each stroke. Keep the knees bent  as the stroke is initiated, then as the paddle is pulled back toward the  body bring hips forward with a little thrust off the board with your  legs. For some individuals paddling with only part of the blade  submerged and using shorter faster strokes works well. Faster, higher  rep strokes work if you opt for a smaller blade size. Everyone has their  opinion about what technique and equipment are best, but these are just  the opinion of the author.

Strengthening Exercises
&nbsp;&nbsp;&nbsp; For the following exercises a stability ball and light  dumbbells are recommended. These exercises are for individuals who are  healthy and possess a strong base level of fitness. Implement one or two  of these exercises into your normal weekly fitness routine up to three  times per week. Change up your exercises every week and remember not to  overdo it. About 65% of injuries (both athletic and lifestyle-related)  come from overuse. These exercises are to help prevent that, but too  much of a good thing will be problematic. Please warm up for 5-10  minutes prior to working out and check with a physician before embarking  on any workout program. 

1. Single-Leg Dumbbell Scaption 
Objective: Shoulder Stabilization with an element of balance.  This exercise is performed in the scapular plane which helps decrease  the risk of shoulder impingement. 
Movement: 
 1. Stand with feet shoulder width apart, toes pointing  straight ahead, knees slightly bent. Keep core engaged and raise one  foot off the ground.
 2. Holding dumbbells at  side with palms facing your body raise both arms, keeping thumbs  pointing up, at a 45 degree angle in front of your body until dumbbells  reach eye level.
 3. Do not allow back to arch  and keep shoulders back without shrugging, hold for 5 seconds.
 4. Slowly return to starting position and repeat 3 sets of  15-20 reps. It is advised to use lighter dumbbells with higher  repetitions.
2. Stability Ball ‘T’ 
Objective:  to improve shoulder stability, improving rotator cuff and scapular  strengthMovement:
 1. Lie face  down over stability ball ensuring that back is flat and chest is off the  ball, stabilize with your feet and keep head in line with your spine.
 2. Extend arms toward the ground with palms facing out and  thumbs pointing away from the ball
 3. Keep  arms straight and raise them at a 90 degree angle to your torso, pulling  thumbs up towards the sky. Pull shoulder blades together towards your  spine.
 4. When arms reach eye level hold for  30 seconds and repeat 10-15 times. If done correctly you should feel  this exercise in the back of your shoulders and between the shoulder  blades. Feel the burn!!
3. Knee tuck on stability ball
Objective: Scapular and core stability with a stretch for the  low back muscles
Movement: 
  1. Get into push up position with shins resting on stability ball. 
 2. Pull your knees into your chest until feet or toes rest on  top of the ball
 3. Return to starting  position and repeat 3 set of 12-15 reps &nbsp;

4. Stability ball pushups
Objective:  Improve shoulder stability and core, increase strength in shoulders,  chest, triceps
Movement: 
  1. Get into push up position with hands pointed down the sides of the  ball and shoulder blades push away from each other
 2. Lower yourself towards the ball until your chest barely  touches the stability ball
 3. Control the ball  as you push back into starting position.
 4.  Keep your abs engaged to help stabilize on the ball.
 5. Repeat 3 sets of 12-15 reps.
5. Front raises, lateral raises, and bent over rear  delt raises 
Muscles involved: anterior,  middle, and posterior deltoids
Movement: (There are three separate  exercises in this sequence to be done right after the other without a  break. It is advised to use lighter dumbbells with higher repetitions  for this exercise) 
 1. (Front  raise)Stand with feet hip width apart, toes pointed forward with knees  slightly bent, shoulders back, and abs tight.
  2. Let dumbbells rest in front of your thighs with palms facing your  body.
 3. Raise both dumbbells up to the front  of eye level, pause for two seconds, and return to starting position.4. (Lateral raise) After 10 reps move continuously into  lateral raises, raising arms out to the side with your elbows just  slightly bent and pausing for 2 seconds.
 5.  Return to the starting position and repeat 10 times  6. (Bent over lateral raises) Lean forward at the waist while  keeping the back very straight and knees bent.
  7. With arms hanging down and palms facing together raise the arms out  to the side, pause for two seconds, and lower.
  8. Repeat for 10 reps.
If you have any questions, concerns, or comments please  contact  nikki@nikkigregg.comThis  e-mail address is being protected from spam bots, you need JavaScript  enabled to view it . In the coming weeks you can anticipate more health  and fitness stand up paddling articles which will include balance  training concepts, nutrition, and more core training. Thank you and see  you out there, wave riders! Aloha!