2/8/2019

Balanced Body Movement Principles

How the Body Works and How to Train it

Module 4: Upper Body Strength and Balance

Copyright 2019, Balanced Body Education LLC.

Introduction
Balanced Body Movement Principles

Mobility Whole
and Body
Restoration Movement

Upper
Trunk
Body
Integration
Training

Lower
Body
Training

Copyright 2019, Balanced Body Education LLC.

Upper Body Strength and Balance

A well functioning upper

body is essential for:
• Performing daily tasks
• Transferring force from the
legs and torso to the hands
and from the hands through
the torso to the legs.
• Creating strength, grace and
power for athletic and artistic
pursuits
• Preventing injuries of the
shoulder, upper limb, neck
and torso

Copyright 2019, Balanced Body Education LLC.

1
 2/8/2019

Upper Body Training

Movement Principles
To train the upper body, five principles are key:

TRAINING FUNCTIONAL
OPTIMIZING JOINT MOBILITY AND STABILITY
MOVEMENT PATTERNS

Scapular
Glenohumeral Scapular Pulling, Integrating
stability and
stability and mobility and pushing and upper and
dynamic
endurance coordination lifting lower body
control

Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Upper Body Sequence

Angels in Plank and

Pinwheel Sternum Drop
Snow Push Ups

Lateral Medial
Back Plank Side Plank Rotation Rotation

Rows Triceps Overhead Pull Down Push Out Chest Press Biceps
Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Push Up Progression

Sternum Drop One Arm Lift Modified Plank Plank Plank Stability
Challenge

All Fours Push Up Wall Push Up Incline Push Up Push Up

Copyright 2019, Balanced Body Education LLC.

2
 2/8/2019

Upper Body Training

Anatomy Lecture
» Disc 4 0:00 – 11:15

Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Bones and Joints of the Upper Body

Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Bones and Joints of the Upper Body

Copyright 2019, Balanced Body Education LLC.

3
 2/8/2019

Upper Body Training

Joint Mobility and Balance
1) Observe the motion of
the individual joints of the
shoulder:
• Sternoclavicular
• Acromioclavicular
• Scapulothoracic
• Glenohumeral

All of these need to move

in harmony to create
healthy shoulders.
Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Sternoclavicular Movement
The clavicle articulates with the
manubrium.

Saddle type joint with 3 planes of motion

and a fibrocartilaginous disc.

Clavicle rotates up and down with

elevation and depression of the scapulae.

Clavicle rotates anterior and posterior with

protraction and retraction of the scapulae.

Clavicle rotates on its axis in response to

shoulder movement.

Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Acromioclavicular Movement
Gliding synovial joint between the end of the clavicle
and the anteromedial surface of the acromion.
There is some motion in this joint as the shoulder moves
but the exact mechanics are not entirely clear.

Copyright 2019, Balanced Body Education LLC.

4
 2/8/2019

Upper Body Training

Scapulothoracic Movement
The scapulothoracic joint is defined by the
movement of the scapula on the rib cage.

Not a traditional bony joint but a soft tissue

articulation created by the coordinated
action of the muscles of the shoulder.

The scapulothoracic joint moves in:

• Elevation/depression
• Protraction/retraction
• Upward/downward rotation

Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Movements of the Scapula

Elevation Protraction Upward Rotation

Depression Retraction Downward Rotation

Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Scapulohumeral Rhythm
When the shoulder moves into
flexion or abduction above
approximately 60-80 degrees, the
scapula and humerus must
coordinate their movement to
minimize impingement of the
humeral head against the acromion.

The scapula and humerus move in a

1:2 ration. In other words, the
humerus moves 2x as fast as the
scapula. This is called the
scapulohumeral rhythm.

Copyright 2019, Balanced Body Education LLC.

5
 2/8/2019

Scapula
(scapulothoracic joint)

Examples of Elevation: Shrugging the shoulders

Examples of Depression: Pulling the shoulder blades down toward the hips

Scapula
(scapulothoracic joint)
Examples of Abduction/Protraction: Reaching the arms forward to stretch the upper back
Examples of Adduction/Retraction: Pull the shoulder blades toward the spine to stretch the
chest

Scapula
(scapulothoracic joint)

Examples of Upward Rotation: Anytime the arm moves above the level of the
shoulder
Examples of Downward Rotation: Anytime the arm returns to the side

6
 2/8/2019

Upper Body Training

Glenohumeral Movement
A synovial ball and socket joint with a small
socket (glenoid fossa) and a big ball (humeral
head).
Has a large range of motion in all planes
including:

Flexion/extension
Abduction/adduction
Horizontal abduction and adduction
Medial/lateral rotation

Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Movements of the Glenohumeral Joint

Flexion Extension Abduction Adduction

Medial Lateral Horizontal Horizontal

Rotation Rotation Adduction Abduction

Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Movements of the Elbow and Forearm

Elbow flexion

Elbow extension

Copyright 2019, Balanced Body Education LLC.

7
 2/8/2019

Upper Body Training

Movements of the Wrist

Ulnar deviation or
Wrist extension
adduction

Radial deviation or
Wrist flexion abduction

Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Movements of the Fingers and Thumb

Thumb Thumb
Finger extension and abduction extension
abduction

Thumb
opposition

Thumb
Finger flexion and Thumb flexion
adduction
adduction
Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Upper Body Workout Protocol

Rotator cuff exercises for glenohumeral stability and tracking.

Establishing appropriate stability and mobility of the scapula.

Exercises to focus on activating the posterior shoulder muscles.

Exercises to target the anterior shoulder muscles.

Complex, functional movements integrating the upper and lower body.

Copyright 2019, Balanced Body Education LLC.

8
 2/8/2019

Upper Body Training

Training the Upper Body
Glenohumeral • Rotator cuff exercises
stability
Scapular stability and • Pinwheel and planks
mobility

Posterior shoulder • Rows, shoulder extension, triceps kick back

Anterior shoulder • Chest press, front raise, biceps curls

Functional movement • Pulling, pushing, throwing,

patterns • Lat pull, pull ups, chin ups

Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Creating Glenohumeral Stability
The rotator cuff is responsible for
positioning the humeral head in the
glenoid fossa so the big muscles can
move the arm while maintaining
congruency of the glenohumeral
joint.

The rotator cuff should be trained

for endurance rather than strength
so low resistance and high reps is
the goal.

Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Glenohumeral Congruency

When the humerus rotates, the humeral

head should stay relatively centered in
the glenoid fossa.

This pattern may need to be trained in

clients with unstable or hypermobile
shoulders.

Lack of congruency in the glenohumeral

joint can lead to anterior shoulder pain,
biceps tendinitis and bursitis.

Copyright 2019, Balanced Body Education LLC.

9
 2/8/2019

Shoulder
(glenohumeral joint)

Example of Lateral Rotation:

Brushing your hair
Example of Medial Rotation: Texting
on a cell phone

Upper Body Training

Rotator Cuff Exercises

Lateral Rotation

Medial Rotation
• Focus on keeping the head of the humerus
from rolling forward and back as it rotates.
• Focus on endurance rather than strength so
use light or no resistance and high
repetitions.
• Consider putting the arms in different
positions and working the rotation in
different positions - goal post arms, straight
elbow, arms in flexion or abduction.
Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Enhancing Mobility of the Shoulder
Use dynamic flexibility exercises to
maintain or improve range of motion
and train coordination and balance of
the shoulder muscles.

Use self myofascial release to remove

minor limitations.

For more severe limitations refer client

to a PT or manual therapist for
treatment.

Include exercises to mobilize the

thoracic spine as well as the shoulder.

Copyright 2019, Balanced Body Education LLC.

10
 2/8/2019

Upper Body Training

Exercises for Shoulder Mobility
Arm Raises Angels in the Snow
• Both arms • Arms only, add head, add leg
• Alternating arms drop
• Isolating shoulder movement • Integrating the head,
from ribcage movement shoulders, spine and hips.

Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Exercises for Shoulder Mobility
Telescope Pinwheel
Arms
• Focus on
• Focus on shoulder
shoulder mobility
mobility and
and integration
with
integration thoracic
of the and
shoulder cervical
and torso. spine.

Copyright 2019, Balanced Body Education LLC.

Upper Body Training

What is Scapular Stability?
“Stability is control in the presence of
change” – Charlie Weingroff, DPT, ATC

Consider replacing scapular stability with

scapular control…

Scapular control is essential for creating

appropriate force transmission through
the upper body to generate power and
to minimize the risk of injuries to the
shoulder girdle, neck and thorax.

Copyright 2019, Balanced Body Education LLC.

11
 2/8/2019

Upper Body Training

Developing Scapular Control
Step 1: Begin with awareness of scapula
position through mobility and basic
scapular stability exercises.

Step 2: Progress to chest presses and

horizontal pulling exercises below 90
degrees of flexion/abduction that don’t
require upward rotation of the scapulae.

Step 3: Gradually work the arms above 90

degrees of shoulder flexion/abduction to
gain control of the scapula in upward
rotation.

Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Progression for Dynamic Scapular Control

Sternum Drop
• Focus on mobility of the upper
thoracic
Plank Prep
• Maintain stability of the
weightbearing shoulder
Modified Plank
• Find as straight a line as
possible between the knees
and the head
Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Progressions for Dynamic Scapular Control

Plank Progressions
• Plank
• Plank with leg lift
• Plank with opposite arm and
leg lift
• Hover
• Focus on maintaining stability
of the shoulders and alignment
of the torso. Progress only as
far as the client can maintain
good form.
Copyright 2019, Balanced Body Education LLC.

12
 2/8/2019

Upper Body Training

Progressions for Dynamic Scapular Control

Push Up
Progressions
• All Fours One Arm Lift
• All Fours Push Up
• Wall Push Up
• Incline Push Up
• Modified Push Up
• Full Push Up
• Press Up from Floor

Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Progressions for Dynamic Scapular Control

Back Plank
Progressions
• Back Plank Prep
• Modified Back Plank
• Modified Back Plank with
Marching
• Back Plank
• Back Plank with Marching
• Focus on maintaining stability
of the shoulders and
alignment of the torso.
Progress only as far as the
client can maintain good form.
Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Progressions for Dynamic Scapular Control

Side Plank
Progressions
• Side Plank Prep
• Side Forearm Plank
• Side Plank Legs Staggered
• Side Plank Legs Stacked
• Side Plank Leg Lift
• Focus on maintaining stability
of the shoulders and
alignment of the torso.
Progress only as far as the
client can maintain good form.

Copyright 2019, Balanced Body Education LLC.

13
 2/8/2019

Upper Body Training

Activating the Posterior Shoulder

To improve posture and

correct hyperkyphosis of
the thoracic spine, activate
the posterior shoulder and
upper back before working
the anterior shoulder.
• Exercise examples: Rows, triceps
presses, chest expansion
• Add thoracic extension to wake
up the support system in the
upper back

Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Activating the Anterior Shoulder
Once the upper back
and posterior
shoulder are
supported, activate
the anterior shoulder
for strength in
pushing and pulling.
• Exercise examples: Biceps
curl, chest press and push
ups

Upper Body Training

Basic Functional Movement Patterns

• Pulling up to chest, horizontal pull,

Pulling pulling down

Pushing • Down, forward, overhead

Alternately Pushing
• Punching, arm swings
and Pulling

Straight Arm Raises • Forward, side, alternating, overhead

Copyright 2019, Balanced Body Education LLC.

14
 2/8/2019

Upper Body Training

Complex Functional Movement Patterns

Throwing • Adding rotation

Lifting • Adding lower body and load

• Adding rotation and diagonal, cross body

Pulling across movement

Sweeping/Swinging • Adding rotation, rhythm

Weightbearing • Handstands, walkovers, handsprings

Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Functional Upper Body Exercises - Posterior

Shoulder Extension/Triceps
Press
• Add different forearm positions
to target different areas

Rows

• Low, middle and high

Overhead Press

• Maintain good posture as the

arms press overhead.
Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Functional Upper Body Exercises - Posterior

Pulling
Down
• Lat pulls
• Pull ups
• Chin ups
• Inverted Row

Copyright 2019, Balanced Body Education LLC.

15
 2/8/2019

Upper Body Training

Functional Upper Body Exercises - Posterior

Lateral Press
• Like opening sliding
subway doors.

Triceps Dip
(Pushing Down)
• Can you think of
another way to do
this?

Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Functional Upper Body Exercises - Anterior

Chest Press
• Both arms or alternating

Biceps Curl
• Elbow, low medium or
high

Clean and Press

• Lifting can involve just
pulling or a combination
of pulling and pushing

Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Functional Upper Body Exercises – Straight Arm Moves

Forward Raise

Side Raise

Back Raise
• Lifting the arms
against resistance
with the elbows
straight increases
the lever length and
the challenge.

Copyright 2019, Balanced Body Education LLC.

16
 2/8/2019

Upper Body Training

Functional Upper Body Exercises – Full Body

Adding
rotation
• What other
exercises
integrate the
arms with the
rest of the
body?
Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Functional Upper Body Exercises – Full Body

Throwing
• Full integration of
the upper and
lower body through
the core is required
for effectively
delivering speed
and accuracy.
• Note the rotation
needed to deliver
full power.

Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Functional Upper Body Exercises – Full Body

Swinging
• Swinging is
related to
throwing but
involves a more
complete
rotation to each
side and a
different use of
momentum.
Copyright 2019, Balanced Body Education LLC.

17
 2/8/2019

Upper Body Training

Upper Body Training Principles
OPTIMIZING JOINT MOBILITY AND STABILITY

Glenohumeral stability Scapular mobility and Scapular stability and

and endurance coordination dynamic control

TRAINING FUNCTIONAL MOVEMENT PATTERNS

Pulling, pushing and lifting Integrating upper and lower body

Copyright 2019, Balanced Body Education LLC.

Balanced Body Movement Principles

Whole Body Movement (√)

Trunk Integration (√)

Lower Body Training (√)

Upper Body Training (√)

Mobility and Restoration

Copyright 2019, Balanced Body Education LLC.

Balanced Body Movement Principles

Moving on to -
Mobility and Restoration

Copyright 2019, Balanced Body Education LLC.

18
 2/8/2019

Upper Body Training

Levator scapulae
• Transverse process of the
Origin: upper four cervical
vertebrae.

• Medial border of the

Insertion: scapula, above the
scapular spine.

• Elevation, assists in
adduction and
Action: downward (medial)
rotation.

Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Pectoralis minor

• Anterior surfaces of
Origin: the third to fifth ribs.

• Coracoid process of
Insertion: the scapula.

• Abduction,
Action: downward rotation,
depression.

Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Latissimus dorsi
• Posterior crest of the ilium, back of
the sacrum and spinous processes
Origin: of the lumbar and lower six thoracic
vertebrae with slips to the lower
three ribs.

• Medial side of the intertubercular

Insertion: groove of the humerus.

• Extension, adduction, horizontal

Action: adduction and internal rotation of
the glenohumeral joint

Copyright 2019, Balanced Body Education LLC.

19
 2/8/2019

Upper Body Training

Teres major
• Posteriorly on the inferior
third of the lateral border of
Origin: the scapula and just superior
to the inferior angle.

• Medial lip of the

Insertion: intertubercular groove of the
humerus.

• Extension, adduction and

Action: internal rotation of the
glenohumeral joint.

Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Pectoralis major
•Upper fibers-medial half of
anterior clavicle.
Origin: •Lower fibers–anterior surfaces
of first 6 costal cartilages and
adjacent sternum.

•Via a flat tendon to the outer

Insertion: lip of the intertubercular
groove of the humerus

• Upper fibers- medial rotation,

horizontal adduction, flexion,
abduction from (90 degrees up) and
Action: adduction (from 90 degrees down).
• Lower fibers–internal rotation,
horizontal adduction, extension and
adduction of the glenohumeral joint

Copyright 2019, Balanced Body Education LLC.

Upper Body Training

Deltoid
• Anterior fibers–anterior lateral
third of clavicle.
• Middle fibers–lateral aspect of
Origin: the acromion.
• Posterior fibers – inferior edge of
the spine of the scapula.

• Deltoid tuberosity on the

Insertion: lateral humerus

• Anterior – abduction, flexion,

horizontal adduction and internal
(medial) rotation
• Middle – abduction of the
Action: glenohumeral joint
• Posterior – abduction, extension,
external (lateral) rotation and
horizontal abduction

Copyright 2019, Balanced Body Education LLC.

20
 2/8/2019

Upper Body Training

Trapezius
• Upper – base of skull, occipital
protuberance and posterior neck
Origin: ligaments.
• Middle – spinous processes of C7 – T3.
• Lower - spinous processes of T4-12.

• Upper – posterior aspect of lateral

3rd of the clavicle.
• Middle – medial border of acromion
Insertion: and upper border of scapular spine.
• Lower – triangular space at base of
scapular spine.

• Upper - elevation, upward (lateral)

Action:
• rotation, adduction.

Copyright 2019, Balanced Body Education LLC.

Synergists – Muscles Working Together

Shoulder
(glenohumeral joint)

Example of Flexion: Raising your hand in class

Shoulder
(glenohumeral joint)

Example of Extension: Pulling back on a dog leash

21
 2/8/2019

Shoulder
(glenohumeral joint)

Example of Adduction: Trying to squeeze through a narrow doorway

Shoulder
(glenohumeral joint)

Example of Abduction: Can you think of one?

Shoulder
(glenohumeral joint)
Example of Horizontal Adduction: Hugging a friend
Example of Horizontal Abduction: Preparing to hit a tennis ball

22
 2/8/2019

Upper Body Training

Bones and Joints of the Upper Body

Copyright 2019, Balanced Body Education LLC.

Synergists – Muscles Working Together

Elbow
(humeroulnar and
humeroradial joints)

Example of Elbow Flexion: Yawning

Example of Elbow Extension: Pushing a door open

Forearm
(proximal and distal
radioulnar joints)

These actions are frequently imbalanced in terms of both

range of motion and strength
Example of Supination: Holding an egg in your hand
Example of Pronation: Pouring something out of a pitcher

23
 2/8/2019

Upper Body Training

Upper Body Sequence
Vocabulary!

Cat/Cow Child’s Pose One Arm Lift Sternum Drop

Modified Plank Forearm Plank Plank Push Up

Clean and
press
Throwing

Triceps Dips + Back Side Plank Pulling Pushing

Plank

Copyright 2019, Balanced Body Education LLC.

24