Static Pull-ups – Key to neck and shoulder health

By |April 25th, 2017|media|Comments Off on Static Pull-ups – Key to neck and shoulder health

Static pull-ups – Key to neck and shoulder health

“You can’t fire a cannon from a canoe.”

This expression, refers to the fact that the production of great force requires a solid platform — a concept that holds as true for the human body as it does for artillery.

The scapula is commonly known as the “shoulder blade”, and rests on the upper portion of the back. The role of the scapula muscles is critical in the stability and mobility of the neck and shoulder joint as the shoulder girdle is held in position by muscle tone (levator scapula and trapezius muscles attach to the neck bones).  The scapula serves as a foundation from which the shoulder or arm can generate force. Inadequate shoulder stability and strength is common with daily sitting, hunching the back and forward head posture, these muscles get weak and drastically underused. Abnormal scapular biomechanics predispose the neck and shoulder to injury, pain, stiffness and headaches.

Appropriate exercises that help the scapular muscles do their jobs better are so important for improving motion and decreasing pain. The isometric (static) pull up can help you improve your posture, reduce neck and shoulder dysfunction, increase shoulder girdle stability, increase your overall strength and overcome a plateau in many of your lifts. Pull ups use all the muscles in your forearms for grip, your biceps, upper back, shoulders and trunk muscles. It can take a considerable time to build the necessary strength to perform a pull up and the isometric pull up is a very important first step.  An isometric exercise, is a static exercise. So rather than lifting yourself up and down, you just hold yourself on the bar.

Any stable platform can be used a […]