How to Beat Shoulder Pain with Push Ups in 2023
In the world of strength training and rehabilitation, it's essential to constantly look for innovative and effective exercises to optimize performance and recovery. One such exercise that has recently gained attention is the earthquake push-up, a challenging and highly beneficial movement for shoulder health and rehabilitation. As a proponent of evidence-based training, I'd like to delve into the research supporting this exercise and explain why it should be considered in your routine.
What are Earthquake Push-Ups?
The earthquake push-up is a variation of the traditional push-up that incorporates instability to the movement. By performing the exercise on a suspension trainer, resistance bands, or a stability ball, you engage the smaller stabilizing muscles of the shoulder joint, in addition to the primary movers. This increased activation of stabilizers can lead to improved shoulder function, stability, and rehabilitation from injuries.
The Science Behind Earthquake Push-Ups
Several studies have explored the benefits of unstable surface training, which encompasses the principles behind the earthquake push-up.
Behm et al. (2010) found that incorporating unstable surface training led to a 59% increase in trunk muscle activation, providing greater overall stability to the shoulder joint.
Marshall and Murphy (2006) demonstrated that unstable surface push-ups could increase shoulder stabilizer activation by up to 50% compared to stable surface push-ups.
Lunden et al. (2010) observed that the serratus anterior, a vital muscle for shoulder health and stability, showed a 22% increase in activation during unstable push-up variations.
These studies highlight the potential benefits of the earthquake push-up in promoting shoulder health, as it effectively engages the stabilizing muscles of the shoulder joint.
Benefits of Earthquake Push-Ups for Shoulder Health and Rehab
Improved Shoulder Stability: As the research suggests, incorporating instability into push-up movements, such as the earthquake push-up, can significantly increase the activation of stabilizer muscles. This increased activation leads to improved joint stability and overall shoulder function.
Injury Prevention: Strong and stable shoulders are less prone to injury. By targeting the stabilizer muscles, earthquake push-ups can help reduce the likelihood of common shoulder injuries such as rotator cuff tears and impingement syndrome.
Rehabilitation: Earthquake push-ups can be an effective addition to a shoulder rehabilitation program, as the increased muscle activation can aid in the recovery process. The instability component of the movement forces the shoulder joint to adapt and develop better proprioception, essential for injury recovery.
Scalability: Earthquake push-ups can be modified to accommodate different fitness levels and individual needs. This makes them a versatile exercise for individuals rehabilitating from a shoulder injury, as well as those looking to maintain or improve shoulder health.
Incorporating Earthquake Push-Ups into Your Routine
When adding earthquake push-ups to your routine, it's crucial to begin with a level of instability that is appropriate for your current fitness level and progress gradually. Start with a stable surface, such as the floor, and slowly transition to more unstable surfaces like a suspension trainer or stability ball as you gain strength and confidence.
Additionally, ensure proper form throughout the movement to prevent unnecessary strain on the shoulder joint. Keep your core engaged, maintain a neutral spine, and avoid shrugging your shoulders or letting your hips sag.
The earthquake push-up is a powerful tool for promoting shoulder health and rehabilitation, with research showing its effectiveness in activating the stabilizer muscles of the shoulder joint. By incorporating this exercise into your routine, you can improve shoulder stability, prevent injury, and aid in the recovery process following a shoulder injury.
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