Category: Article Posts
Shoulder Mechanics and Movement Part 1
This is designed to be a (somewhat) brief look into the complexity of your shoulder joint and some common things that I see everyday people doing that can severely impact the ability of your muscles to control the joints in question, leading to inevitable injury. We have all seen that guy at the gym who does a set of heavy bench press and then immediately grabs his shoulder and does a pec stretch, not realizing that by doing this his next set of bench presses is not only going to be harder to control, but also may have a much increased risk of injury.
When you think about your shoulder, we have no concept of how complex it actually is. A lot of bodybuilders or laypeople simply think of “delts” and that there are three of them and they move forward, sideways and backwards. Your shoulder is actually made up of several joints, many ligaments and tendons and more than a dozen muscles to help it move. It can actually reach about 60,000 distinct positions across all three planes if you give one degree of freedom between each plane. A lot of people also assume that any problem is in their rotator cuff without even knowing what it is and what it does to protect the main joints in your shoulder.
There are some common issues about the shoulder that I want to address in this article. In a follow up I will go over some strategies that can be applied with any major shoulder dysfunction:
Number One: Your shoulder is not one joint.
When people think of the shoulder, they immediately cannot think beyond the glenohumeral joint, or where the arm bone connects into the glenoid fossa (think of it as the golf tee that the ball sits in), which is located on lateral part of the shoulder blade. There are several other joints that contribute to shoulder movement. They are (in no particular order) the acromioclavicular joint, the scapulothoracic joint, the sternoclavicular joint and some also add the subdeltoid joint, which is not a true joint in a physiology or anatomy sense. Think of the shoulder as the link between your scapula (shoulder blade), your humerus (arm bone) and your clavicle (collarbone). When you want to move any of these things, you end up moving your shoulder region and firing all of the muscles around it. As I have said before, as soon as you move a joint, you use every muscle that crosses over it.
Number Two: Your “rotator” cuff should actually be called a compressor cuff.
We all likely have had what we think is rotator cuff issues at some point in our lifting careers. Personally I have dealt with probably hundreds of rotator cuff issues with clients over the years. However, there is one fundamental truth about this complex of muscles. Usually it isn’t the muscles themselves that have the issue – it is the tendons attached to them and the ligaments involved in keeping the shoulder joint strong that cause pain and limited ability to control. Tendons and ligaments only get involved when the muscles in place go beyond their ability to control force and get outside of their allowable range. So when I’m pressing, pulling, flexing or extending or abducting or adducting my shoulder, what I really need to watch out for is going too far outside of what my joint will allow. This spares the tendons and ligaments from having to take stress and possibly straining. The rotator cuff is designed to help keep the shoulder joints under control, and assist with certain movements. It is not supposed to be worked on its own (not that anything there actually does).
Number Three: The position of my hand and wrist doesn’t make a difference.
Of course it does! Maybe it doesn’t in terms of forming a really nice tricep sweep, but it certainly matters to your shoulder joints. Think about it – if you internally or externally rotate your feet during a squat, leg press or hip extension, does it feel wrong? Would you do that? Of course not. If your hand is internally rotated during an abduction movement your shoulder will allow about 60 degrees of range before your greater tubercle smashes into your acromion. Rotate it externally; you can now get up to almost 180 degrees. Why? Because the joint now allows the part outside in order to move it properly. I can take someone with shoulder issues and usually subject their joints to force with less worry simply by adjusting the position of their hand and wrist. As an addition, how many people actually worry about their wrist position? I see people in gyms constantly having no idea how much their wrists and elbows are getting negatively impacted by simple things like the wrist going into too much extension when they grip a bar.
Number Four: We all have a dominant side, and you need to be aware of it.
You have a dominant side in your upper body that you use for fine motor control through the arm. This was developed back when you were a small child and unless you have actively worked at it or developed as an ambidextrous person it is unlikely to change in adulthood. Therefore you will always have one side that gets overworked during the day with minor things like how you carry a purse, mouse with your computer and put dishes away. Your other side sometimes gets subjected to the same things (for example when you are pressing or pulling something) and simply isn’t as strong or able to handle these fine motor skills. With beginners to exercise, I almost exclusively use unilateral movements when dealing with the body simply due to the fact that one side will always be weaker and less coordinated than the other. Typically in the lower body it is the opposite side to the upper body. Over time the body learns to do the movements, but this doesn’t mean that after a hard day at work constantly rotating your shoulder with a mouse in your hand your one side is going to be very happy if you suddenly force it to control 200 pounds. Be mindful of how your joints are feeling before you fly into weights and make sure to warm your joints up properly and deload if you need to.
These are some simple things to think about when it comes to the shoulder. It is a very complex series of joints and requires a lot of care and attention when walking into the gym and subjecting it to massive amounts of force. So, to summarize:
1) Respect your shoulder area and realize how complex it is.
2) Don’t overtax your tendons and ligaments, thinking you are working your “rotator cuff” and making it stronger.
3) Watch how you are gripping things, because it makes a difference.
4) Make sure to pay attention to your dominant and non dominant sides respectively.
If you have any questions feel free to contact me, or if you have any input into the shoulder area that you think I should cover more in the future just let me know.
Why can’t I lift as much as that guy?
At an event I attended and presented at this weekend, I was watching a friend of mine compete at powerlifting. He did great considering he took 1st in his category but one thing that struck me was when he was squatting and benching, how much farther the bar was travelling than some of his competitors due to him being quite tall and narrow. This was especially true with the females, who were using a very wide grip (which is perfectly legal for powerlifting) but had massive torsos and huge legs so the bar did not have to travel nearly as far. Even the other guys were quite a bit shorter and stockier, which tends to be the trend with power lifting.
So the inner geek in me decided to do some math and see if there was a big proportional difference between what my friend did and for example, what pound for pound another competitor would do if they were simply a different shape or the bar didn’t travel as far. There’s some very interesting results, but first I’m going to embrace my inner geek and go through some very basic math and physics for you:
A Joule is a unit of energy or work that factors in weight, distance and time and gives us a formula to derive the work done moving one Newton of force through a distance of one meter. We’re going to assume that for our purposes today, the bar that they were using was travelling at the same speed for everyone. I thought about getting into acceleration and stuff like that but my head started to hurt thinking about all of the parameters. So, today let’s assume that the time taken to lift is a constant 1-second per foot of distance for everyone.
For a squat, we need to factor in the fact that the load is on the back, and that means that the weight involved is not only what is on the bar, but the bodyweight of the person in question as well. They are exerting Joules into the floor. So my friend puts 100 kilograms on his back at a bodyweight of 85 kilos for a total of 185. He drops down and then lifts it a total of three feet or one meter over three seconds.
J = 185 * 1 / 9 for a total of 20.55 joules
Competitor number two lifts the same weight – 100 kilograms, but only lifts it two feet or .66 meters over two seconds (because it doesn’t travel as far).
J = 185 * .4356 / 4 for a total of 20.14 joules
So they are roughly the same. Not a big deal in terms of the amount of force. However, when another parameter changes, let’s see what happens:
My friend suddenly lifts the bar the three foot distance, but over the same two seconds of time.
J = 185 * 1 / 4 for a total of 46.25 joules
This is 229% more power generated than what the previous person did. Simply because he lifts the bar further over the same amount of time. For the second competitor to generate the equivalent amount of Joules, considering that he can only lift the bar two feet over two seconds, he would have to lift 424 kilograms – over 900 pounds!
We can really see how factors like acceleration; displacement and velocity come into play, especially when it comes to lifting things. This is a very simple example for you not to take anything for granted when generating power on a bar or lever. That person lifting significant amounts of weight can generate a surprising amount of power, which is the whole idea behind power lifting in the first place. Hope you enjoyed this little display of how physics can be applied into proper lifting, but also consider things like how far the bar is travelling and at what speed when it comes to your own lifting.
Also, increasing your strength is a very slow process and should be. Don’t get discouraged when you see guys in the gym lifting a lot more than you are. Likely they have been doing those lifts for a lot longer, and have other factors into play (like the above) that make it a bit easier for them. Do what your body allows and is designed to do properly, and keep everything healthy to stay strong and fit another day. Think about the goal and then just keep moving towards it. Hope you enjoyed this and feel free to comment and subscribe.
What Value do you bring to the World?
A colleague of mine recently tragically passed away, and while I didn’t really know him that well except as a teacher, he definitely gave me one of those “A-ha!” moments in my life and put me onto a different path. He was also one of those remarkable human beings that just brought real value to everyone and everything that he did. His passing was very sad to my community and the world in general as was obvious from the amount of people who mourned his passing. Then recently I have had other examples of people in my world who bring very little value to anyone except for themselves because they don’t care to. Totally self focused, narcissistic; “look at me!” type of behaviour that I know deep down has some rooted issues and is just the result of past circumstances. Almost an example of yin versus yang – opposite sides of the same coin.
There are many different definitions of value, but the one I am talking here about speaks to personal integrity and something of worth to another person. My colleagues passing made me think about what value that I bring every day to my clients and even just the people I encounter on a daily basis. I have often said that my mission in life is to heal people, one way or another. Through strength and various other ways I have managed to find a way to do that every day as my career, which I am very grateful for. But the question I’m posing to myself (and you can pose to yourself of course) is do I bring value to people every day? Do I carry myself in a way that is positive and uplifting to people and do my best to be at least congenial and helpful? Not every day of course, we all have our days where things are slipping or we are simply not being mindful of these things. But do I do it most of the time?
The other part of this is that if you aren’t bringing value to either yourself or others, then why are you doing what you’re doing every day? Are you trapped in a job because of money and family and are unable to change? Maybe just getting one hour a week where you can give to others would make a difference not only in your life but in someone else’s life as well. I’m lucky that I get to help people every day, but it was a conscious choice made many years ago and has been a struggle many times. I found my calling and I can only hope that you’re lucky enough to have found yours. But every day from now on when I wake up I’m going to think about “how can I bring more value to the people I meet today” and really try to emulate that. I think it will help to make the world a better place as a whole and if I can change just one life, then it is worth it to me. Really take a look at yourself and figure out why you’re here on this planet, and then if you’re not heading there, just go do it. Find a way to get there, even if it takes a long time and a lot of struggle because at the end it will be worth it.
When my grandfather passed away years ago, the church was standing room only. He was a orthopaedic surgeon who helped people walk again, and the amount of grateful people in that room that he had an impact on overwhelmed me and partially shaped what I do today. Every now and then we lose sight of things, and I’m really glad that this weekend helped me open my eyes again. Rest in peace Peter. Your work will live on in the people that you influenced like me.
Why is Nutrition so Complicated?
In my line of work one of the things that probably guides the results of people more than anything else is proper eating habits. Just like exercise, this means eating in a way that your body will respond towards reaching your goals of changes in body composition, whether that be losing bodyfat, gaining weight, gaining lean mass, or growing a vestigial tail. For the vast majority of people they think this means scale weight. First of all, here’s a tip – throw your bloody scale out of the window. Right now. Scale weight literally means very little in the world of body composition. For health reasons like obesity, you can certainly consider it but for most of the general population who just want to lose some body fat and look better naked it is a useless tool. So let’s talk about eating in a way that will help you get healthy first.
The general goal of my clients is to increase their lean mass and reduce their level of body fat. However, usually what I try to start with is simply getting them healthier and feeling better and 99% of the time, the body composition changes as a nice side effect. There are a few key things that basically anyone can do in order to accomplish this that I try to get my clients to do, and they are actually quite simple but require a bit of discipline and time management. And don’t worry; this isn’t your typical “eat 6 times a day and get 1 gram of protein per pound” crap. Let’s take it from the beginning:
1) Track your intake. There are so many free tracking programs out there right now there is really no excuse not to be doing this. I have two free apps downloaded on my phone I can update anytime, and there are probably dozens of free web sites that will allow you to simply track your calories and macronutrient ratios every day. It takes ten minutes a day once you know what you are doing and this is absolutely vital to your long-term success in body composition. Do you know how many times I hear “I don’t have time” or “I need to start doing this”? Garbage. If you can’t do this every day and your body composition is a priority then you’re lying to yourself or you are a terrible time manager.
2) Figure out what your body reacts to. I’m a believer that we all have food insensitivities, and some of us have full blow allergies as well. With the amount of evidence out there right now about people’s reactions to things like gluten you can’t help but think that most people have a bad reaction to it. So if you’re following point #1, all you have to do is make a note on how what you eat makes you feel. If you eat something, and you immediately feel sleepy, or an hour later you are bloated, or (to be more extreme) something gives you bad gas or bowel movements odds are that your body didn’t like it. So stop eating it and see if that goes away. Pretty simple, right? This might mean you have to give up eggs, or gluten – but you will feel a lot better, and this leads to more energy, which means your body can deal with other things, like getting fitter.
3) Clean everything up. When my wife was ill we for a time went on a fully non-inflammatory diet. This meant no sugar, wheat, dairy, soy, nightshade vegetables, tomatoes, eggs or red meat. So basically you’re eating lean protein, lots of fruits and veggies, and things without any processing or chemicals. Things that once came from the earth and were good quality bioavailable foods. Amazingly enough, after about two weeks we both felt amazing, slept better and had more energy – plus I dropped a few pounds and shed some body fat. For most people you certainly don’t have to be this extreme, but if you simply start with cutting out sugar and anything else that makes your body react in an adverse way then you’re doing well. If you are following point #1 and #2 you will hopefully know what you need to get rid of and where your bad habits are so it makes it easier. You just need a bit of discipline. Often once you cut something out you don’t even notice it’s gone.
4) Hit your numbers consistently. This means getting more consistent with your calorie numbers and macronutrient numbers every day for at least 2 weeks, and then finding out if you are heading in the right direction or not. Most people eat barely at all during the week because they skip breakfast, barely eat lunch and then have a massive dinner because they are starving. Then they are home on weekends and have a couple of days where they increase their calories by 50% or more and add things like alcohol. No wonder they can’t lose weight or gain it. Many of my clients when I tell them how much I want them to eat claim they simply can’t eat that much or don’t have time. Again, I go back to point #1 – poor time management and priorities. If this is something you really want, then just put the habits in place. This is also just a good general health tip to not stress your digestive system. If you can do this for a period of weeks (not days) you will be able to see if your body is reacting and then tweak things in order to head in the right direction.
5) Be real about your habits. If you drink too much, stop drinking for a while. If you snack at night, find a new habit that prevents it. There are TONS of food addicts out there who actually have a serious problem because food can trigger emotions through hormonal response. This requires more than just tracking and cleaning up – it requires changing the way you think about food and how you deal with situations in everyday life. Change your patterns and get yourself thinking about food as fuel and energy – not a warm hug when your partner is ignoring you or a stress reliever when you have had a rough day. Get some other strategies in place. Once in a while, it’s fine – and won’t completely derail your goals. But if your choices are bad, have a serious conversation with yourself about why, or find a partner that will help you out.
6) Don’t stress about what you’re eating. If you are tracking, eating real good quality bioavailable foods, not eating things your body doesn’t like and hitting your goal numbers then believe it or not, what you eat doesn’t really matter in the long run. Eat things you enjoy. Eat things that make your body feel alive, because at the end of the day, food is energy and forms the basis for your body to produce great things or feel crappy. The choice is up to you. 100 calories of broccoli isn’t the same as 100 calories of Frosted Flakes. And you will notice that by the way your body reacts to it. However, if you indulge one day, don’t beat yourself up. Get back on track right away and just start again. You’re still better off than where you were before.
Please, please, please don’t ask your trainer for a “diet”. Your trainer is not a dietician. If you have health issues or want a specific food outline, go to the people who have taken many years of education about it, not somebody who got their knowledge from a diet they were given themselves by someone and thinks it applies to everyone or got it out of the latest magazine. I can almost guarantee you if your trainer gave you a diet that this is precisely the case. Plus, if you follow something for a little while and then go back to the way you were before, you’re going to go back to the way you were before. To make a change, it has to be permanent and consistent, just like your exercise program. Remember, we want long term permanent change – not a quick fix. The reason so many people fail on “diets” is because they never put into place the good habits that will move them towards their goals, just like with exercise. People want results immediately, and aren’t willing to give their body the time it needs in order to get healthier. Stop being one of those people and resolve to do better for a period of 4-6 months. I guarantee at the end of that period you will look and feel remarkably different.
I hope that this helps you think more about what you are doing and if you have any questions, feel free to contact me. Comments and questions are also welcome.
Therapy and Exercise Refined 