The document discusses anatomy and posture of the shoulder and how it can impact performance in CrossFit. It notes that the shoulder is made up of three bones and several joints. Poor posture from excessive sitting can tighten muscles and weaken rotator cuff muscles. This can lead to shoulder pain and issues with overhead movements, squats, and pull-ups. The document recommends mobility, stability, and integrated exercises to address muscle imbalances and improve shoulder health.

2. “δῶς μοι πᾶ στῶ καὶ τὰν γᾶν κινάσω”
“Give me a firm spot on which to stand, and I
shall move the Earth”
(Archimedes)

3. 




Anatomy of the Shoulder
Posture/Lifestyle
How/why you get injured or lack optimal
performance
Common problem areas with the shoulder
in CrossFit
What you can do

Practical Component

4. The shoulder complex consists
of three bones:
Scapula
Humerus
Clavicle
The joints of the Shoulder are:
 Sternoclavicular
 Acromioclavicular
 Glenohumeral

5. The shoulder attaches to the trunk through
muscle and connective tissue.
 Therefore the postural
position of the spine has
a huge influence on
shoulder position…


6. Our posture is important to consider during our
daily activity……
And during our sport & leisure time as well.

7. Consider this…. 8-9 hours sitting at desk
5days/week vs 1 hour of CrossFit 3 x/week!!!

8. Increased cervical spine extension (chin poke)
 Increased thoracic spine flexion
 Increased stiffness of costovertebral joints & the ribcage
 Increased protraction & elevation
of the scapula
 Increased anterior and superior
humeral head position
 Increased ACJ stiffness


9. Increased tightness & shortening of:
 Pecs, scalenes, upper trapezius, levator
scapulae, lats, suboccipitals
 Posterior rotator cuff & posterior joint capsule
 Connective tissue and
nerve tissue anteriorly
 C5/6 joint & nerve

10. Weakness or poor activation of:
 Lower traps, rhomboids, serratus anterior,
 Rotator Cuff (four muscle complex cuff)
 Deep abdominals & upper abdominals
 Deep neck stabilising muscles

11. Nerve roots exit the spinal cord at the lower
cervical spine to supply the shoulder girdle
 Stiffness or irritation of the nerve roots will
alter nerve firing times so alter muscle
activation timing.
 Nerve root irritation or stretch
can cause pain, P&N, numb,
weakness.


13. 


Pain!
Front, Back, Neck, „inside the joint‟, Armpit
area/under, referral into upper arm, sore
elbows/wrists
Unable to lock out the arms in an overhead
position
Excessive arching of the back when going into
the overhead position (lack of shoulder range)

14. 


Unable to get a good rack position and also to
keep this rack position at the bottom of a squat
Excessive internal rotation of shoulders and
rounding of the back
Unable to keep „active shoulders‟ during pulls
ups, toes to bar

15. MOBILITY
 Trunk Mobility & Flexibility exercises
 Chest/anterior stretching & flexibility and
release work
STABILITY
 Trunk Posture & Stability muscle retraining!
 Shoulder blade re-education
 Deep Neck Flexor retraining
 Rotator Cuff Activation & Strengthening

16. INTERGRATION OF MOVEMENT
 Glenohumeral Joint “Dissociation” movement
 Integrating Rotator Cuff muscle activation into
global weights exercises
 Combining Trunk stability + Shoulder blade
stability + Rotator Cuff Function into each
exercise

24. By permission, thanks Matt!

26. Jac
Annie
Alex
Ben
jacindagruebner@purephysio.com.au
anitamccrystal@purephysio.com.au
alex@crossfit-u.com
ben@crossfit-u.com