07/08/2025
Think of It Like This:
šøHandstands = stable, vertical, externally rotated, controlled
š¹Push-ups = horizontal, internally rotated, unstable (especially with fatigue or form breakdown)
š¹Toes-to-bar = dynamic, yanking, high-speed loading through tight structures
Certain movements like push-ups and toes-to-bar irritate my shoulder because they:
āŖļøPull the shoulder into internal rotation or extension under load
āŖļøShift the shoulder joint forward, stressing the supporting muscles and other structures of the shoulder.
āŖļøInvolve dynamic or repetitive motions that challenge shoulder stability (especially with fatigue)
āŖļøOften done with poor scapular control, increasing strain
On the other hand, movements like handstand walks, jerks, and overhead movements feel great because they:
ā«ļøPut my shoulders in a stable, externally rotated, overhead position
ā«ļøEncourage scapular upward rotation and joint centration - activation of stabilisers (eg rotator cuff etc)
ā«ļøLoad is more vertical and compressive, not shear-based, reducing stress on irritated structures
ā¦ā¦.
Handstands feel good because they put your shoulder into a stable, externally rotated, overhead position where all the small stabilising muscles can co-contract and support the joint well. The joint is compressed into a strong position, and your body naturally aligns to protect it.
Meanwhile, push-ups and toes-to-bar feel bad because they pull the shoulder into positions that stress the front of the joint (especially if you have poor scapular control, tight lats/pecs, or anterior instability). These movements involve internal rotation and/or dynamic loading, which often cause the humeral head to shift forward.
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