Useful Postural/Shoulder test

Reyman

This is one of a few useful tests I came across for seasoned lifters who want to check for postural or shoulder problems.

This one particularly applies to afficionadoes of the bench press and hang pull up i.e. heavy pec and lat work.

Arms at side and standing relaxed, hold two pencils in your hands facing away from your body.

What way do the pencils face?
0 points -- pointing straight forwards - no problem
1 point -- pointing at 1 - 2 o'clock from forwards - problem.
2 points -- pointing > 2 o'clock from forwards - serious problem.

The test is checking for pronounced inward rotation of the shoulders in the resting state. A sign of weak external shoulder rotators or scapula retractors.
Usually caused by too much pectoral or lat work or poor posture.
You may be heading for shoulder impingement or torn rotators or you may be already there!

Fix:
Score 1 point: Concentrate on doing remedial corrective exercise such as lat rowing with the elbows well out to the side or bent over reverse flys. Also strengthen the external rotators.
Your corrective work should be 2-3 times your lat and chest work for the next 3 weeks. At the end you'll probably find you're benching more due to better shoulder balance.

Score 2 points: Stop all chest and lat work for 3 weeks. Concentrate only on the corrective exercises above. Again you'll probably find your lifts have improved at the end of the period.

Let me know how you make out.