087 636 9807

Personal Training & Physical Therapy

Conditions We Treat

Soccer Injuries

Running Injuries

Shoulder Injuries

Back Pain

close window

The Best Exercise For Weight Loss

3 Common Mistakes When Trying To Lose Weight

MY Top 10 Healthy Foods

Eat Breakfast, Lose Weight

Stay Healthy This Winter

Workout Supplementation

5 Weight Loss Tips For 2018

How To Get The Most From Your Training Programme

High Intensity Interval Training

Beginners Guide to Running

Confused About Carbs?

Fat, The Good and The Bad

Calories And Weight Loss

Protein And Weight Loss

Log Your Food To Lose Weight

Post Workout Protein

Foam Rolling For The Shoulder

Health News: Study suggests we need to eat more fat.

The Benefits Of Using A Training Log.

The Motivation Myth

Do You Keep Gaining Weight?

Weight Loss and Eating Out.

Snacks vs Treats, Know The Difference

Damage Control At Christmas.

Fat Free & Low Fat Yoghurts

Chronicles of A Trainer: Chickpeas & Weekends of Doom.

Shoulder Pain & Overhead Pressing

close window

Weight Loss Testimonials

Physical Therapy Testimonials

close window

Healthy Recipes

close window

 

Accreditations

 

Shoulder Pain & Overhead Pressing

A lot of gym users need to perform shoulder mobility exercises before they should even consider pushing a weight overhead. 

Why? 

The postural adaptations of our everyday life has implications on shoulder function. Shoulder pain on overhead pressing is an inevitability for most people, and if ignored can lead to ongoing shoulder issues.

 

Have you heard of the SITS muscles?

These are the four muscles that form the rotator cuff; Supraspinatus, Infraspinatus, Teres Minor and Subscapularis. Each one of these muscles has a specific role to play in the movement and stability of the shoulder joint:

 

  • Supraspinatus,This holds your humerus in place, keeps your upper arm stable, and helps lift your arm.
  • Infraspinatus, This is the main muscle that lets you rotate and extend your shoulder.
  • Teres Minor, This is the smallest rotator cuff muscle. Its main job is to assist with rotation of the arm away from the body.
  • Subscapularis, This holds your upper arm bone to your shoulder blade and helps you rotate your arm, hold it straight out and lower it.

When shoulder mobility is inhibited as a result of poor posture, performing an exercise such as an overhead barbell press can and overload any one of these muscles(most likely the infraspinatus), resulting in pain in the shoulder joint / down the arm.

Any one of the other muscles that form the rotator cuff can also become implicated, resulting in limited range of motion of the shoulder joint, and pain on specific movements such as putting on your seatbelt, reaching back to grab something and putting a jacket on.

 

Does this mean you shouldn’t perform an overhead press? No, but you should make sure you have the relevant mobility before you try.

 

Test shoulder mobility before overhead pressing.

Take a broom handle with a pronated(overhand grip), hands spaced a little wider than shoulder distance apart. Start with the broom handle placed against your waist and slowly raise the bar in front of you, and above your head. Keep going until you feel a restriction in your movement. Stop the movement and assess the position of the bar. If the bar is positioned directly above the head, or behind, then you should be ok to perform an overhead press. But I suggest beginning on a single arm, dumbbell press.

 

If the broom handle is in a position in front of the head, then you need to spend some time improving your mobility before you attempt to load the shoulder joint with a weight in a position/movement pattern it doesn’t like.

 

If you happen to be suffering with shoulder pain, there’s good news; the shoulder joint responds very well to manual therapy. 

At Ciarán Foy Personal Training we combine Neuromuscular and Active Release Techniques to help breakdown adhesions in soft tissues, and restore function to the impacted joint. 

 

For more information on our physical therapy services, visit 
http://ciaranfoy.com/active-release-techniques




STR3NGTH For Women

Small group training for women looking to lose weight and tone up.

Nutritional Management

At Ciarán Foy Personal Training we believe that a diet is only successful if the results achieved are longterm.

One to One Weight Loss: Women

We specialise in successful weight loss programmes, ensuring that every facet of your health and wellbeing is nurtured.

One to One Weight Loss: Men

Lose the belly and increase muscle definition with our specialised weight loss programmes.

Active Release Techniques

ART® is a patented soft tissue treatment that allows the practitioner to locate and break up scar tissue following injury.

Orthopaedic Sports Massage

Anybody who partakes in physical actvity can encounter soreness and injury, making this form of massage beneficial for everyone.