RESEARCH
Dr. Mark McKean PhD
SQUARE SHOULDERS
STRONG ARMS
RESEARCH
WHAT YOU WILL LEARN
� Ideal Shoulder position
� Testing shoulder posture
� Flexible Shoulders
� Square Shoulders
� Strong Arms
IDEAL SHOULDER POSITIONIDEAL SHOULDER POSITION
TEST A FRIENDTEST A FRIEND
FLEXIBLE SHOULDERSFLEXIBLE SHOULDERS
COMMON PROBLEMS
� Poor overhead flexibility
� Short rotator cuff
� Rounded shoulders
SHOULDER FLEXION TEST
� Arms above head
� Wrists touch floor
� Elbow bent
� Scapula moves out
SHOULDER ROTATION TEST
� Arm bent 90o
� 20o off floor in front
� Arm touches floor above
PEC MINOR
� Arms by side
� AC joint off floor more than 5 cm
SQUARE SHOULDERSSQUARE SHOULDERS
POOR THORACIC CURVE
Soldiers and hunchbacks
� You must try and correct curve first
� Scapula must sit flat o curve
GORILLAS
� Forward Shoulders
� Rounded shoulders
� Round backs
EIFFEL TOWERS
� Low Shoulders
STRONG ARMSSTRONG ARMS
MUSCLE BALANCE
� Long head of Bicep
� Long head of Tricep
� Bicep V Tricep strength
� Grip Strength
WEAK ARMS
� Weak scapula stabilisers
� Poor ROM at shoulder
� Weak push pull muscles of shoulder
STRENGTH RATIOS
Muscle GroupMark McKean
(JSAMS-2009)
Key Predictor Exercise 1 RM PU (close grip)
Deltoid - 8RM 1 arm Shoulder
press 18%
External Rotators – 8RM Ext Rot
on knee 9%
Lower Trapezius – 8RM Bent
over trap raise 6%
1 ARM SHOULDER PRESS
BENT OVER TRAP RAISE
MARK MCKEAN PHDMARK MCKEAN PHD
Post Doctoral Research Fellow
Australian Institute of Fitness Research
University of Sunshine Coast
[email protected]