Lecture on Shoulder Movement and Body Mechanics

Introduction to Shoulder Mechanics

• Rethink the shoulder as a junction of collar bone, arm bone, and shoulder blade.
• Movement should involve the collar bone, not just the arm bone.
• Importance of using the collar bone for integrated body movement.

Collar Bone Dynamics

• Pitching Up/Down: Collar bones can move vertically.
• Yawing: Both ends of the collar bones can yaw.
• Rolling: Collar bones can pivot laterally.

Application in Sports

• Rugby and Skiing: Effective movement involves collar bones leading the arm placement.
• Catching a Ball: Engage collar bones to direct hands efficiently toward the ball.

Chest Muscle Mechanics

• Attachment: Chest muscles attach to ribs, fan out to armpits, then twist to the arm bone.
• Throwing Motion: Utilize a spiral motion for effective arm movement (lasso action vs. catapult).

Exercise Techniques

Warm-Up Exercises

• Use a block or yoga block for spiral arm movements.
• Emphasize collar bone movement to support arm actions.

Throwing Techniques

• Use lasso action initiated by collar bones and upper arm spiral.
• Avoid focusing on forearm and fingers for generating movement.

Full-Body Coordination

• Movement involves the whole body, not just arms.
• Emphasize a tighter spiral action rather than a broad circular motion.

Restorative Practices

• Utilize a ball or yoga block for arm and body coordination.
• Encourage the body to move and make space for arm actions.

Further Exercise and Stretching

Chain Exercise

• Employ chains to feel collar bone and humerus movement.
• Focus on upper arm lasso action.

Plank and Down Dog

• Transition between plank and down dog by focusing on collar bone positioning.

Chair-Based Exercises

• Use chairs for side planks and other core-strengthening exercises.
• Create hammock and rainbow shapes to enhance stability and movement.

Supported Poses

• Use bolsters and blocks for yoga-based supported stretches.
• Adjust positions to enhance breathing and body alignment.

Conclusion

• Emphasize the integration of collar bone movement with arm actions.
• Use the practices and exercises as a full-body warm-up or restorative activity.
• Encourage exploration of body mechanics for improved movement efficiency and ease.