Shoulder extension - the missing link?

Over the weekend I was at a Crossfit competition where there was 2 big pull up workouts (team event). While watching one of the events I had a conversation with someone who said they couldn't do butterfly pull ups because their shoulder didn't like the movement. Further into the conversation I found out that they had suffered a bicep tendon rupture performing a front lever and in a previous life had spent a lot of time doing bicep curls. I asked them to show me their shoulder extension ROM and they had about 20 degrees...normal shoulder extension should be 40-60 degrees.  They were missing at least HALF to 2/3 of normal ROM. Any wonder why butterfly pull ups were not their friend?

 

 What muscles are involved with limited shoulder extension?

• Long head of biceps brachii
• Coracobrachialis
• Pectoralis major
• anterior fibers of deltoid

What movements will be affected if lacking shoulder extension?

• Pull ups (particularly chest to bar and butterfly)
• Muscle ups
• Ring dips
• Push ups
• Burpees
• Bench press/floor press

Biceps trigger point referral pattern

The long head of biceps in particular is prone to overuse and trigger points can cause referred pain into the shoulder itself. This is due to the fact that its tendon inserts into the labrum of the shoulder joint. The biceps is responsible for flexing the elbow and shoulder and also supination of the forearm (turning the palm upwards).

Some people complain of a snapping or clicking sensation with long head of biceps problems. Often, rotator cuff injuries and issues with the long head of biceps go hand in hand.


Try rolling out/trigger pointing the biceps, front of the shoulder and pecs and stretching prior to workouts that involve pull ups, muscle ups, ring dips, push ups or burpees and see if it makes a difference. I saw a lot of people over the weekend making good use of the barbell to smash out their biceps!

If improving the mobility of these muscles isn't helping, you may have a problem with scapular stability and/or shoulder joint positioning (like a forward head of humerus) and you should make an appointment with your Physio for an assessment!