Apr 11, 2020
Learn how reaching and improve upper body mobility
Movement Debrief Episode 116 is in the books. Here is a copy of the video for your viewing pleasure.
Here is the setlist:
- How does airflow change at various reaching angles?
- How does airflow change with trunk rotation?
- What is the scapular orientation during shoulder extension?
- How does one with a posterior thorax tilt present?
- How do different carry variations impact airflow?
- How does forearm supination and pronation impact reaching?
- How can we sequence carries in a manner that allows for maximal airflow expansion?
- How can you tell if someone is using a compensatory strategy when they are lifting weights?
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Enjoy!
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Show notes
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Kinesiology of the Musculoskeletal System
Motion of the shoulder complex during multiplanar humeral elevation.
How do reaches impact ribcage movement? (1:01)
On previous debriefs, I understood that reaching forward facilitates posterior expansion during inhalation regardless of body position.
However, on your latest debrief for squatting, you mention when the arm is held anywhere between 60-120 deg, you get concentric orientation of posterior thorax due to upward tilt of scap which would limit posterior expansion.
I'm having a tough time understanding the differences between these 2 examples. Maybe a clarification of which arm position is best for posterior expansion or if that changes with certain exercises (such as squat) or body position. And I assume arms overhead is best to facilitate apical/pump handle expansion which has been covered many times. Thanks for the clarification in advance.
Airflow during trunk rotation (18:25)
Got a decent debrief question: can you describe the different effects on air/pressure management of a reach that moves the sternum contralaterally (think a right reach for left trunk rotation, depression of the left ribs in the sagittal/frontal plane) versus an ipsilateral reach that is used to “retract” the thorax on that side?
Shoulder extension (22:45)
When considering shoulder extension, is scapular inferior angle winging caused by scapular internal rotation and reduced shoulder internal rotation?
Posterior Thorax Tilt (24:23)
How does someone with a posteriorly oriented thorax change the concentric orientation of the scapula when reaching at 60-120 degrees?
How do reaches impact ribcage movement? (28:09)
Hey big Z!
Long time listener, first-time caller. I was wondering if you could dive into some detail (debrief Q?) regarding how you program carries. Specifically the rationale behind different carry variants (farmer's, low rack, 90/90, waiter's) and what outcomes you looking to achieve utilizing the different carry options.
Thanks Zac! Appreciate the killer content my man.
Arm rotation during pushing and pulling (33:39)
Correct me if I'm wrong, but I believe I heard you talk about the Arnold press being an ideal exercise choice because the shoulder structure moves through the entire movement continuum. Why not take a similar approach, rotating the shoulder and going from supination to pronation, with other reaching/pulling exercises? For example, why not transition between palms up and palms down while doing a floor press or row?
Sequencing carries (37:37)
What are your thoughts on a sequence of carrying: 1) suitcase, 2) low rack, 3) 90/90, and 4) overhead for warmup and recovery days.
How to spot compensation during movement (40:28)
What "tells" can we use to understand if a load is too great and causing compressive strategies.
Sum Up
- 0-60 degrees shoulder flexion = T6-8 expansion due to scapular internal rotation and downward rotation.
- 60-120 degrees shoulder flexion = Lower pumphandle due to scapular external rotation and slight upward rotation.
- 120-180 degrees shoulder flexion = T2-4 expansion and upper pump handle due to maximal upward rotation, scapular plane orientation, and humeral external rotation.
- Trunk rotation involves ipsilateral posterior expansion and contralateral anterior expansion
- Full shoulder extension requires anterior scapular tilt, which encourages pump handle expansion of ribs 3-5.
- Posteriorly tilted thorax has reduced T2-4 expansion.
- Carries can be used to drive air based on arm position and encourage trunk rotation via arm swing. Start with 0 degrees of flexion and work your way up
- Supination can promote posterior expansion; pronation can promote anterior expansion