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Shoulder Exercises for Joint Stability
Shoulder exercises involve not just one but 3 joints, which
makes movement here very complex, putting the shoulder at
increased risk for overuse injuries.
· The sternoclavicular joint is the only place that the
upper extremity is actually attached to the rest of the
skeleton.
· The acromioclavicular (ac joint) joint at the shoulder,
joins the scapula with the clavicle.
· The glenohumeral or shoulder joint joins the humerus
with the scapula.
The bones of the shoulder girdle are joined together at
these 3 articulations where shoulder exercises begin.
Movement at any one of these 3 articulations may produce
movement in other segments as they are all interconnected.
Unfortunately, any shortening of a muscle group may cause
restricted range of motion in the whole shoulder complex.
As you do shoulder exercises the muscles act in combination
to produce motion. For instance, the combined motion of
the scapula and humerus is called scapulohumeral rhythm and
is necessary for the arm to achieve 180 degrees of
elevation.
The first 30 degrees of abduction is accomplished by the
humerus alone, then the scapula joins in to about 120
degrees, and finally the clavicle (collarbone) participates
in the remaining 60 degrees of elevation.
Some muscles act as stabilizers for the bony parts of the
shoulder complex to prevent unnecessary motion.
For instance the trapezius muscles are involved in
stabilizing or depressing the scapula so you are able to
more efficiently raise your arm for overhead shoulder
exercises without putting the shoulder joint at risk for
injury.
-------------------------------
Because the shoulder is a ball and socket joint it rotates
in many different directions and involves various different
shoulder exercises muscles and positions.
· Shoulder Extension moves the upper arm down and backward
working the muscles of the triceps, teres major, posterior
deltoid, and latissimus dorsi. Effective exercises to work
these muscles include triceps extension with an overhead
cable machine and chest expansion on the Pilates reformer
or Cadillac.
· Shoulder Flexion lifts the upper arm forward and upward
working the muscles of the anterior deltoid, pectoralis
major, and biceps brachii. An effective exercise to work
these muscles is the overhead shoulder press.
Shoulder Rotation exercises rotate the arm internally and
externally working the muscles of the rotator cuff.
· External rotation involves the muscle groups;
infraspinatus, posterior deltoid, and teres minor.
External shoulder rotation using a band or cable is
effective in working these muscles.
· Internal rotation of the shoulder involves the muscle
groups; subscapularis, teres major, latissimus dorsi,
pectoralis major, and anterior deltoid. Internal shoulder
rotation using a band or cable is effective in working
these muscles.
· Shoulder Abduction moves the arm laterally away from the
body working the supraspinatus and middle deltoid. An
effective exercise is a side or lateral arm raise using a
dumbbell.
· Shoulder Adduction moves the arm toward the midline of
the body and involves the muscle groups; pectoralis major,
latissimus dorsi, teres major, and posterior deltoid.
Pulling a band or cable toward the body with the arm
extended can effectively work these muscle groups.
-------------------------------
What is it about those shoulder blades?
Well, Without the shoulder blades (scapula) our arms would
hang off the end of our shoulders and either have too much
range without control or a lack of range because the
muscles would attach directly to our ribcage.
The shoulder blades act as a stable foundation for the arm
to move freely. Muscular imbalances in the shoulder girdle
will cause dysfunctional movement patterns throughout the
body.
The actions of the scapula not only move the shoulder
blades but they assist the arm in flexion, extension,
abduction, adduction, as well as lifting and lowering the
shoulder girdle.
· Scapular rotation downward moves the outer tip of the
scapula down and assists the arm in extension, adduction,
and internal rotation. This shoulder exercise involves the
muscle groups of the rhomboids, levator scapula, and
pectoralis major.
· Scapular rotation upward moves the outer tip of the
scapula upward and assists the arm in flexion, abduction,
and external rotation. This shoulder exercise involves the
muscle groups of the upper and lower trapezius and the
serratus anterior.
· Scapular protraction moves the shoulder blades forward
on the rib cage and shoulder girdle in a forward direction.
The muscles involved are the pectoralis minor and the
serratus anterior.
· Scapular retraction moves the shoulder girdle and blades
together toward the vertebral column. The muscles working
here are the rhomboids and middle trapezius.
· Scapular elevation moves the shoulder girdle and blades
up the back toward the ear, like a shoulder shrug. Muscles
working here are the upper traps and levator scapula.
· Scapular depression moves the shoulder girdle and blades
down the back and involves the pectoralis minor and lower
trapezius.
----------------------------------------------------
Jennifer Adolfs is a certified Pilates Mat and Equipment
Specialist who works with musculoskeletal conditions. Her
new Pilates Ebook outlines exercises designed specifically
for back and joint function and stability. Find more great
articles and free tips by going to her web site at
http://www.Pilates-Back-Joint-Exercise.com
Shoulder exercises involve not just one but 3 joints, which
makes movement here very complex, putting the shoulder at
increased risk for overuse injuries.
· The sternoclavicular joint is the only place that the
upper extremity is actually attached to the rest of the
skeleton.
· The acromioclavicular (ac joint) joint at the shoulder,
joins the scapula with the clavicle.
· The glenohumeral or shoulder joint joins the humerus
with the scapula.
The bones of the shoulder girdle are joined together at
these 3 articulations where shoulder exercises begin.
Movement at any one of these 3 articulations may produce
movement in other segments as they are all interconnected.
Unfortunately, any shortening of a muscle group may cause
restricted range of motion in the whole shoulder complex.
As you do shoulder exercises the muscles act in combination
to produce motion. For instance, the combined motion of
the scapula and humerus is called scapulohumeral rhythm and
is necessary for the arm to achieve 180 degrees of
elevation.
The first 30 degrees of abduction is accomplished by the
humerus alone, then the scapula joins in to about 120
degrees, and finally the clavicle (collarbone) participates
in the remaining 60 degrees of elevation.
Some muscles act as stabilizers for the bony parts of the
shoulder complex to prevent unnecessary motion.
For instance the trapezius muscles are involved in
stabilizing or depressing the scapula so you are able to
more efficiently raise your arm for overhead shoulder
exercises without putting the shoulder joint at risk for
injury.
-------------------------------
Because the shoulder is a ball and socket joint it rotates
in many different directions and involves various different
shoulder exercises muscles and positions.
· Shoulder Extension moves the upper arm down and backward
working the muscles of the triceps, teres major, posterior
deltoid, and latissimus dorsi. Effective exercises to work
these muscles include triceps extension with an overhead
cable machine and chest expansion on the Pilates reformer
or Cadillac.
· Shoulder Flexion lifts the upper arm forward and upward
working the muscles of the anterior deltoid, pectoralis
major, and biceps brachii. An effective exercise to work
these muscles is the overhead shoulder press.
Shoulder Rotation exercises rotate the arm internally and
externally working the muscles of the rotator cuff.
· External rotation involves the muscle groups;
infraspinatus, posterior deltoid, and teres minor.
External shoulder rotation using a band or cable is
effective in working these muscles.
· Internal rotation of the shoulder involves the muscle
groups; subscapularis, teres major, latissimus dorsi,
pectoralis major, and anterior deltoid. Internal shoulder
rotation using a band or cable is effective in working
these muscles.
· Shoulder Abduction moves the arm laterally away from the
body working the supraspinatus and middle deltoid. An
effective exercise is a side or lateral arm raise using a
dumbbell.
· Shoulder Adduction moves the arm toward the midline of
the body and involves the muscle groups; pectoralis major,
latissimus dorsi, teres major, and posterior deltoid.
Pulling a band or cable toward the body with the arm
extended can effectively work these muscle groups.
-------------------------------
What is it about those shoulder blades?
Well, Without the shoulder blades (scapula) our arms would
hang off the end of our shoulders and either have too much
range without control or a lack of range because the
muscles would attach directly to our ribcage.
The shoulder blades act as a stable foundation for the arm
to move freely. Muscular imbalances in the shoulder girdle
will cause dysfunctional movement patterns throughout the
body.
The actions of the scapula not only move the shoulder
blades but they assist the arm in flexion, extension,
abduction, adduction, as well as lifting and lowering the
shoulder girdle.
· Scapular rotation downward moves the outer tip of the
scapula down and assists the arm in extension, adduction,
and internal rotation. This shoulder exercise involves the
muscle groups of the rhomboids, levator scapula, and
pectoralis major.
· Scapular rotation upward moves the outer tip of the
scapula upward and assists the arm in flexion, abduction,
and external rotation. This shoulder exercise involves the
muscle groups of the upper and lower trapezius and the
serratus anterior.
· Scapular protraction moves the shoulder blades forward
on the rib cage and shoulder girdle in a forward direction.
The muscles involved are the pectoralis minor and the
serratus anterior.
· Scapular retraction moves the shoulder girdle and blades
together toward the vertebral column. The muscles working
here are the rhomboids and middle trapezius.
· Scapular elevation moves the shoulder girdle and blades
up the back toward the ear, like a shoulder shrug. Muscles
working here are the upper traps and levator scapula.
· Scapular depression moves the shoulder girdle and blades
down the back and involves the pectoralis minor and lower
trapezius.
----------------------------------------------------
Jennifer Adolfs is a certified Pilates Mat and Equipment
Specialist who works with musculoskeletal conditions. Her
new Pilates Ebook outlines exercises designed specifically
for back and joint function and stability. Find more great
articles and free tips by going to her web site at
http://www.Pilates-Back-Joint-Exercise.com