Chelsea Fitness Training Centre


As many of you know, I'm (Regan) going to massage school. As I'm massaging my sister Nina who is a volleyball player at the Crossfit box, she says that when she lies face up her right arm won't rest on the ground without rotating out. So her left hand can lie face down on the ground but her right arm doesn't do that. When she tries to lie her palm face down on the mat, it just rotates out. I realized there's a muscle pulling on her shoulder joint to make this happen. In anatomical terms we call this motion Lateral or External Rotaion and Horizontal Abduction. The muscles that are responsible for these motions, there are three culprits. Posterior Deltoid (the Deltoid muscle has three sections. The front part, middle, and back part. In this motion it is just the back ones moving) Infraspinatus Teres Minor When you use a muscle by doing a repetitive motion over and over and over, the muscle gets tight and contracts. The opposing muscles, (the ones that do the opposite motion..usually on the other side of the body. For example, the back muscles oppose the ab muscles when you do a sit-up) My sister is right handed, and being a volleyball player she does a lot of the spiking motions when she plays. The spiking motion, like the motion of smacking a mosquito, is called extension. Guess what some of the muscles that are used for extension? Yup, the posterior deltoid, infraspinatus and teres minor. What do we do with this information? Well with this constant spiking motion, it's a safe bet that these three muscles are tight and too strong from being worked so much. They most likely develop trigger points that may refer pain to surrounding areas. The front muscles are weak from being stretched out so much. The goal is to LOOSEN the back muscles, and STRENGTHEN the front muscles. What are the opposing muscles that need to be strengthened? Anterior Deltoid Pectoralis Major Biceps

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