Question about Push Up Pluses?

[kinney1]

I have been adding push up pluses as a part of my shoulder rehab routine to work the serratus anterior, and I probably should of done this all along. I have read a lot of info stressing the importance of the often ignored muscle for shoulder and upper back stability. I am follwoing the Inside Out Manual.... Here is the problem - every time I do them they seem to aggravate my thoracic spine area running into the base of my neck. I find that I then have to use a tennis ball to massage this area afterwards to get all the knots out. I am pretty sure that this is the exercise that is aggravating it. SO do I just keep doing them because they are important, or skip them entirely? I tell you proper shoulder health is a lot of work. Thanks in advance!

[UConnJulie]

Try doing them without the pushup part ... and start vertical against a wall. The effort should be low with this movement ... if you are straining to accomplish it you are likely involving traps and levators and that is what is irritating your neck.

[John Izzo]

Foam roll the area first and include some mobility drills like cat/camel or supine axial rotation and THEN perform the push-up pluses.

[kinney1]

Thanks Julie and John.... I actually do foam roll my back first, and I follow the Inside Out manual in order. However, I wasn't do wall pushp up pluses. I can try that. IT just gets frustrating. Thanks again.

[Mike Robertson]

It takes a while to get that serratus firing if it's been on vacation for a while. Really focus on pushing AWAY from the ground and that should help.

Stay strong
MR

[Ian Kay]

A couple things that I've experienced witht these: if I forget to keep your shoulder blades down and back (like on a bench press), I get "bunched up" around the neck too.

I've found that the one-arm dumbbell version (that Cressey mentions) is easier to execute.

[John Izzo]

I've seen people have difficulty keeping the elbows straight during the movement. Usually, it ends up looking like a 1/4" push-up. You shoud progress froma static push-up hold (with elbows locked) and descend slowly as mobility allows.
I know its old school, but I still like supine DB pullovers for pec minor and SA work...or at least to get them involved in scapular movement.

[kinney1]

Thanks for the excellent responses....

John - I would love to start incorporating DB Pullovers, if they are executed properly are they relatively safe for the shoulder?

[John Izzo]

Originally Posted by kinney1

Thanks for the excellent responses....

John - I would love to start incorporating DB Pullovers, if they are executed properly are they relatively safe for the shoulder?

Are they relatively safe? Well..if you are complaining of shoulder pain now, or have impingement issues, I don't recommend them. But I had shoulder surgery 3 years ago and now that have I have proper scap-humeral motion I can perform them pain free. For a healthy shoulder, I say go ahead. However, if even you think you are "executing them properly" doesn't alwasy mean you are not doing damage...depends on ROM and history.

[kinney1]

Thanks John. I guess I will stay clear of them for a while since my shoulder still needs to improve it's stability.