BFR Training to improve dynamic stability of the shoulder complex!? ⬇️

As a related topic, the potential of BFR combined with “functional” training has been discussed in an opinion article from Da Silva-Grigoletto et al. (2020).

The authors deliberate on the possible integration of functional resistance training with BFR which may maximize the effects of conventional training.

To our knowledge no articles has yet to explore or discuss the potential use of BFR in combination with typical dynamic stability exercises for the shoulder!?

Though, the rational is perhaps not too farfetched!?

Various sports and simple ADL requires relative amounts of shoulder stability i.e. inter-individual task demand. So, by improving dynamic stability through various exercises, you will likely prevent and treat injuries or pain associated with these.

BFR in combinations with low-load resistance training seems to be both time and load effective with respect to the current body of evidence:

Any conventional shoulder exercise can be combined with BFR training, just mind that training involving dynamic biceps or triceps contractions would probably benefit the most from BFR.

BFR training for the upper body is most effective when conducted with high reps (15-30 or failure), low load (20-40% of 1RM) and short rest periods (30-60 s). It is recommended to only do 2-4 different exercises relative to your experience.

On the other hand, dynamic stability exercises for the shoulder stresses various physical systems, especially coordination and muscle endurance. The rationale underlying multi-system adaptations with dynamic stability exercises, can be explained by the manipulation of exercise complexity (variations in stability, movement velocities etc.), load or simply time under tension.

In the present video, the last 2 exercises can be categorized as “dynamic stability” drills (00:37 →), So these are intrinsically not well-suited for the standard BFR Training protocol. But by matching time under tension for conventional BFR training, it seems appropriate to extrapolate this as 30-90 s. active exercise relative to the difficulty of the task, followed by the standard inter-set rest period.

The rational for doing BFR combined with dynamic stability drills is the same as for low-load BFR resistance training. A tool to increase the internal training load with less extrinsic load while also being time saving.

Any thoughts on using BFR with “functional” resistance training or dynamic stability drills to enhance adaptations, please let us know!? info@fitcuffs.com or IG at @fitcuffs

Thanks to @kostasrotziokos for the brilliant video material!

Source:

Da Silva-Grigoletto et al. (2020) Functional Training and Blood Flow Restriction: A Perspective View on the Integration of Techniques.

FYI – When doing upper Body BFR, keep in mind that the the cuffs are always attached at the top of the upper arm, just below the armpit.❗