Performing Shoulder Dislocations

sharkDawg

I came across this a couple of days ago on stronglifts.com and it looks like a pretty good exercise to be able to do. Tried it last night and as expected am way off being able to do one, however the thought of dislocating my shoulders kinda freaks me out, yet intrigues me at the same time. Has anyone done them before? What does it feel like?

https://www.youtube.com/watch?v=33P5AI27eiU

pvt.joker

looks interesting.......

BossArky

I used to do these all the time in my old gym up until a year ago (they had lots of broom handles lying around). It is a great way to stretch your chest.

I'll need to find something to do them with again - a long-ish towel should work.

amazingemmet

You don't dislocate your shoulder in them everything stays in the joint, Its just basically a good way to stretch your pec minor. These are contr indicated for people with shoulder impingement type injuries

Transform

Simple way around the broom handle - just use a band i.e. exercise band. This will allow you to move through this excellent movement with your current level of shoulder flexibility. Plus there are tons of great moves you can use the band for

Hanley

pvt.joker wrote: »

That CANNOT be good for your shoulders.
jesus

No. You're right...

They GREAT for your shoulders

I've been doing them for the last 12-18 months and even tho I've put on over 10kg in that time my shoulder flexibility has improved!!

Every single session I do in Hercs I warm up on these for a few minutes.

In lieu of a thin bar/broom handle, a stretched towel can also be use.

spiral

if you dont have a broom handle/mop handle/exercise band / towel lying around a martial arts belt is good as well. This is a great exercise.

pvt.joker

how long of practising would it take to be able to do these?
Is there any danger of doing yourself an injury?

Hanley

pvt.joker wrote: »

how long of practising would it take to be able to do these?
Is there any danger of doing yourself an injury?

Start with a really wide grip and work it in over time.
Start slow and don't force it if it's painful.
After a ffew weeks you should have a feel and know how to push it!

Like any exercise, it's dangerous if you're stooopid about it!

TKD SC

Is there any other website that shows this? I can't access stronglifts from work so no idea what is being done!

Thanks
Simon

pvt.joker

Hanley wrote: »

Start with a really wide grip and work it in over time.
Start slow and don't force it if it's painful.
After a ffew weeks you should have a feel and know how to push it!

Like any exercise, it's dangerous if you're stooopid about it!

Thanks, and should I be expecting to be able to get my shoulders to where that guys are immediatly? or does it take time..i.e gradually able to stretch them more and more.

amazingemmet

Everyone should be able to do this, start with the widest grip possible then do ten, then move in a 1cm or 2 then do ten again. When I was a bit younger i could do them with about 4inches between my hands, its like any stretch really do it consistently enough and you'll progress

sharkDawg

pvt.joker wrote: »

Thanks, and should I be expecting to be able to get my shoulders to where that guys are immediatly? or does it take time..i.e gradually able to stretch them more and more.

It took him months to get to that stage, here's where I got it from http://stronglifts.com/shoulders-dislocations/.

Thanks for the insight guys, I'll definately start working on it.

EDIT: Come to think of it, I actually used to do this stretch in my early teen golfing days, purely because the older guys were doing it.

pvt.joker

Excellent, ill give this a go too

BrokenArrows

omg. that looks so freaky.

edit: I just tried this.
My hands go over my head and thats as far as i can move them.

edges

Fantastic, if poorely named exercise. We used to do them with our karate belts as kids, these days I use an stretchy band. I has to be one of the most comprehensive shoulder mobility drills available.

Just keep the elbows straight and the neck long, over time you will be able to narrow the grip.

Have fun

Dave
www.wg-fit.com

pvt.joker

BrokenArrows wrote: »

omg. that looks so freaky.

edit: I just tried this.
My hands go over my head and thats as far as i can move them.

You're not using a wide enough grip.


I tried them for first time last night using a towel, extra wide grip. No problem.

sharkDawg

While we are on the topic, are there any other beneficial stretching exercises that people use, that wouldn't be mainstream?

davyjose

I did these today having been unable to do them only a matter of weeks ago. Woo-hoo
I shall be continuing my crusade towards better flexibility.

amazingemmet

sharkDawg wrote: »

While we are on the topic, are there any other beneficial stretching exercises that people use, that wouldn't be mainstream?

Kneeling hip flexor would be benficial to most people imo

Hanley

amazingemmet wrote: »

Kneeling hip flexor would be benficial to most people imo

+1

Anything that stretches your piriformis would be good too.

fitz0

What stretches would you recommend in particular?

KatCookie

i have a bit of a shoulder problem where if i leave my left arm in certain positions (eg if i slept on my side) it would cut off some of the circulation in my hand so i would get pins and needles, would this be a beneficial stretch for me?
i'm also "injured" from my shoulders being sore after running so what other stretches would ye recommend?
thanks

Colm_OReilly

amazingemmet wrote: »

Kneeling hip flexor would be benficial to most people imo

Is this a good example? http://www.exrx.net/Stretches/HipFlexors/KneelingHipFlexor.html

I've also found these two hamstring stretches beneficial, and get my clients to do them. http://www.easyvigour.net.nz/fitness/h_Hamstring_Stretch.htm

amazingemmet

Colm_OReilly wrote: »

Is this a good example? http://www.exrx.net/Stretches/HipFlexors/KneelingHipFlexor.html

I've also found these two hamstring stretches beneficial, and get my clients to do them. http://www.easyvigour.net.nz/fitness/h_Hamstring_Stretch.htm

Thats roughly right on the top one I'd have the persons front leg at right angles or the knee slightly going forward and the torso leaning back a bit more and the hands are on the top of the gluts to help push them down.

On those two stretches with the the foot is flexed, personally I'm against those types of hamstring as you end up doing a nerve stretch at the same time which makes it feel like you're getting a stronger stretch also, nerve stretchs shouldn't be performed the same as normal stretching as nerves don't have the same elastic quality as muscle does.

TKD SC

amazingemmet wrote: »

On those two stretches with the the foot is flexed, personally I'm against those types of hamstring as you end up doing a nerve stretch at the same time which makes it feel like you're getting a stronger stretch also, nerve stretchs shouldn't be performed the same as normal stretching as nerves don't have the same elastic quality as muscle does.

Hi,
Could you recommend a good hamstring stretch please? I've read about this nerve stretching a little recently i think - is that where you feel the stretch right in behind the knee, whereas in reality your hamstrings end a couple inches above your knee, so you need to make sure you are actually stretching the muscle itself?

Thanks
Simon

amazingemmet

If you're feeling the stretch behind your knee it can be caused by a few things, one tight gastronetomicus (sp?) as this crosses the knee here or you're not folding at the hip properly when going into your stretch or you could be hyper extending your knee.

My recent favourite hamstring stretch not sure if this will work for you but give it a try is to stand with with my leg at right angles to my body on a low bench then keeping the other leg facing forward as much as possiblei twist my whole torso, arch my lower back and try to roll on my torso onto the leg.

Also when stretching hamstrings stretch your calves first and also stretch your knee extension function of the hamstring as well

BrokenArrows

pvt.joker wrote: »

You're not using a wide enough grip.


I tried them for first time last night using a towel, extra wide grip. No problem.

i used the entire length of the brush handle for my grip.

sharkDawg

Hanley wrote: »

+1

Anything that stretches your piriformis would be good too.

Just after stumbling across these, there's seven videos so I'm not going to post them up, its definitely worth a look, some great stretches.

Racing Flat

Problems with some of the hamstring stretches mentioned above are that:
a) the pelvis can move, therefore the origin comes closer to the insertion, so you may not be stretching the hamstring as much as you liked (and are stretching the spine and nerves instead)
b) they are passive, static stretches.

A better way:

1 Sit up high, on a table or bench, so that your legs can hang freely, making sure that your back is in a 'good posture' position ie arched. Place your hand in the small of your back so you can feel your back, and there must be no movement at all in the back for the rest of the exercise, ie maintain the good posture position.
2 From this position, slowly start to straighten your knee (make sure your thigh stays on the table). Stop as soon as you feel any movement in your back (you may need someone trained to be able to tell when this is, most people go too far). Hold this position.

What you'll probably find with this, is that not only will you feel a mild stretch in the hamstring, but your quads will probably start to shake. That's because your quads are weak in this position (even though they may be very strong in other positions). So what makes this stretch so good is that you are stretching the hams, strengthening the quads and improving the ability of the postural muscles around your back and pelvis, so not alone will you increase the flexibility of the hams but also the ability to use this new flexibility - ie 'control' will improve. Which won't happen with a passive static stretch.

Colm_OReilly

I've read about that stretch before, it's part of a test if I'm not mistaken used by physios and physical therapist.

Kelly Starrettt, a prominent CrossFit coach and Physical Therapist, advocated that and the other one I linked to.

Now, if I wasn't so damn lazy and did them.

Hanley

Racing Flat wrote: »

Problems with some of the hamstring stretches mentioned above are that:
a) the pelvis can move, therefore the origin comes closer to the insertion, so you may not be stretching the hamstring as much as you liked (and are stretching the spine and nerves instead)
b) they are passive, static stretches.

A better way:

1 Sit up high, on a table or bench, so that your legs can hang freely, making sure that your back is in a 'good posture' position ie arched. Place your hand in the small of your back so you can feel your back, and there must be no movement at all in the back for the rest of the exercise, ie maintain the good posture position.
2 From this position, slowly start to straighten your knee (make sure your thigh stays on the table). Stop as soon as you feel any movement in your back (you may need someone trained to be able to tell when this is, most people go too far). Hold this position.

What you'll probably find with this, is that not only will you feel a mild stretch in the hamstring, but your quads will probably start to shake. That's because your quads are weak in this position (even though they may be very strong in other positions). So what makes this stretch so good is that you are stretching the hams, strengthening the quads and improving the ability of the postural muscles around your back and pelvis, so not alone will you increase the flexibility of the hams but also the ability to use this new flexibility - ie 'control' will improve. Which won't happen with a passive static stretch.

Just tried that there, nice one!!

Racing Flat

If you call the starting knee position 90 degrees (sitting on the table, legs hanging freely), and the maximum possible end knee position is 0 degrees (leg striaght out in front), apparently, to get to 20 degrees, while maintaining your spine in a neutral good posture position, is ideal. I can only get to about 80degress when doing it properly:o.

Have some vidoes of poeple doing this incorrectly at home, will try and post them up later.