Strong, Stable Pain-free shoulders

The shoulder joint along with the hip joint are what we refer to as ball and socket joints. With its’ great mobility the shoulder or gleno-humeral joint, affords us great range of motion in all directions – front, back, side and also internal and external rotation. What we gain in terms of range of motion we sacrifice in terms of stability. It is for this reason that special care should be taken to ensure that the muscles that support the shoulder are strong and stable. When the muscles that stabilize the scapulae (shoulder blade) and shoulder become weak and or imbalanced it can result in such conditions as shoulder impingement, rotator cuff tears or frozen shoulder.

Imbalances between anterior shoulder girdle and posterior shoulder girdle muscles are common in part due to our posture and the amount of time we spend doing forward tasks such as working on computer, compared to the amount of backwards or posterior movement. As a result our chest and anterior (front) shoulder muscles become short and tight while the muscles in the mid/upper back and back of the shoulder become long and weak. Tight pec major, pec minor, anterior delt, and lat muscles may contribute to a rounded upper back posture which causes restriction in overhead arm movement. Add to this weak rotator cuff muscles which act to stabilize the humerus (arm) in the shoulder joint and it’s not surprising that so many people experience shoulder pain and weakness.

When working to overcome or prevent shoulder injuries attention should be placed on releasing tight, overactive muscles (chest and shoulders) while strengthening the posterior shoulder girdle and rotator cuff muscles. It is important to realize that the posterior shoulder girdle muscles stabilize the scapulae (shoulder blade) against the rib cage to provide the humerus (arm) with a foundation of stability for movement. This makes the strengthening of these muscles that stabilize the scapulae crucial to reducing and preventing shoulder pain and discomfort. Following are a few exercises which can improve the function and stability of the shoulder joint.

Snow Angels (Low/Mid Trapezius muscles) –  Standing with back to the wall, have arm long by your side with palm facing forward gently pressing back of hand into wall. Slide arm slowly up to 90 degrees or just below shoulder height maintaining gentle pressure into back of hand and forearm while keeping chest open.

Rotator Cuff (External Rotators) – Sidelying position with top arm bent to 90 degrees against side of rib cage hold small dumbell (1-2 lbs) or soup can. With elbow hovering ½ inch above rib cage gently rotate forearm up towards ceiling (like a door opening on a hinge).

Thera Band Scapular Isolations (Serratus Anterior) – Lying on back with T-Band around mid back and under arms, hold each end in hands with arms extended straight up to ceiling. Keeping arms straight and shoulder width apart, slide shoulder blades apart allowing arms to reach up further towards ceiling and then back to start position.

Overhead exercises/activities should be avoided until stability is restored. Also, avoid working through painful ranges of motion. De-emphasize exercises that work the Pectoral (Chest) and Anterior Deltoid (Front shoulder) muscles. With a little attention to good posture and strengthening the muscles that stabilize and support the shoulder joints you can ensure that you have strong, stable, pain free shoulders!

Debbie Ross is the owner of Ross Pilates and Conditioning.  She is a certified Medical Exercise Specialist and Post-Rehab Conditioning Specialist, C.H.E.K. Certified Exercise Coach and Nutrition and Lifestyle Coach, and a STOTT certified Pilates instructor specializing in Therapeutic Pilates and Medical Exercise.

 

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