Healthy shoulders are happy shoulders
Here are 5 simple ways to keep your shoulders healthy and happy!
1) Maintain good mobility by training through your full range of motion -
2) If you don’t have full range of motion, improve your mobility, then train through full range of motion -
3) Maintain good mobility in your thoracic spine -
4) Balance strict vs kipping work. Most achy shoulders need more slow and controlled work and less explosive exercise. -
5) Balance the amount of pushing vs pulling exercises in your program. Don’t forget to train both horizontal AND vertical pushing and pulling. -
That’s it - Happy training!
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If you’ve ever had or treated a headache you know how complex, debilitating and frustrating they can be. Early in my career I recognized that treating one little muscle can have profound changes in a variety of types and stages of headache.
Rectus capitis posterior minor (Rm) attaches from the inferior nuchal line towards the posterior tubercle of C1. At C1 it has a number of variable origins including the posterior tubercle, atlanto-occipital interspace, the posterior arch of the C1 and altanto-axial interspace.
Rm also has an important attachment that fused to the spinal dura. This area is known as the myodural bridge.
Yaun et al. state: we suppose that the myodural bridge has an important influence on the circulation of cerebrospinal fluid (CSF). The contraction of the Rm may create a pulse that travels to the spinal dura mater through the myodural bridge and change the negative pressure of the subarachnoid space. The cerebellomedullary cistern (cisterna magna), internal to the mentioned dura mater, is large enough to influence the circulation of CSF. These muscles in this region may work together in one ‘‘pump action.’’ Clinically, a chronic headache may be caused by the changes in the CSF circulation when abnormal changes occur in the Rm.
This joins many theories outlining Rm and it’s influence on headache which include: fatty infiltration of Rm, inflammation of pain sensitive structures around Rm as well as it’s influence on the trigeminal nucleus.
This latest theory is interesting as people attempt to explain light touch therapies to the skull, most notably cranial sacral therapy.
When the head is held could it be that we are reducing the resting tone in Rm. In theory this would reduce it’s pump action and the positive pressure in the subarachnoid space, alleviating symptoms.
What are your thoughts?
Yaun et al. (2016) Patterns of attachment of the myodural bridge by the rectus capitis posterior minor muscle. Anat Sci Int, 91, 2, 175-9. doi: 10.1007/s12565-015-0282-1
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