| Because of the complexity of the shoulder girdle, | | | | shoulder rotation using a band or cable is effective in |
| having not just 1 but 3 complex joints, it is at a greater | | | | working these muscles. |
| risk for overuse injuries. This is why it is so important to | | | | · Internal rotation of the shoulder involves the |
| do shoulder exercises that not only strengthens, but | | | | muscle groups; subscapularis, teres major, latissimus |
| also stabilizes this area as well. | | | | dorsi, pectoralis major, and anterior deltoid. Internal |
| · The sternoclavicular joint is the only place that | | | | shoulder rotation using a band or cable is effective in |
| the upper extremity is actually attached to the rest of | | | | working these muscles. |
| the skeleton. | | | | · Shoulder Abduction moves the arm laterally |
| · The acromioclavicular (ac joint) joint at the | | | | away from the body working the supraspinatus and |
| shoulder, joins the scapula with the clavicle. | | | | middle deltoid. An effective exercise to work these |
| · The glenohumeral or shoulder joint joins the | | | | muscle groups is doing a lateral or side arm using a |
| humerus with the scapula. | | | | light dumbell to begin. |
| The bones of the shoulder girdle are joined together at | | | | · Shoulder Adduction moves the arm toward |
| these 3 articulations where shoulder exercises begin. | | | | the midline of the body and involves the muscle |
| Movement at any one of these 3 articulations may | | | | groups; pectoralis major, latissimus dorsi, teres major, |
| produce movement in other segments as they are all | | | | and posterior deltoid. Pulling a band or cable toward the |
| interconnected. Unfortunately, any shortening of a | | | | body with the arm extended can effectively work |
| muscle group may cause restricted range of motion in | | | | these muscle groups. |
| the whole shoulder complex. | | | | What is it about those shoulder blades? |
| As you do shoulder exercises the muscles act in | | | | Well, Without the shoulder blades (scapula) our arms |
| combination to produce motion. For instance, the | | | | would hang off the end of our shoulders and either |
| combined motion of the scapula and humerus is called | | | | have too much range without control or a lack of |
| scapulohumeral rhythm and is necessary for the arm | | | | range because the muscles would attach directly to |
| to achieve 180 degrees of elevation. | | | | our ribcage. |
| The first 30 degrees of abduction is accomplished by | | | | The shoulder blades act as a stable foundation for the |
| the humerus alone, then the scapula joins in to about | | | | arm to move freely. Muscular imbalances in the |
| 120 degrees, and finally the clavicle (collarbone) | | | | shoulder girdle will cause dysfunctional movement |
| participates in the remaining 60 degrees of elevation. | | | | patterns throughout the body. |
| Some muscles act as stabilizers for the bony parts of | | | | Scapular actions not only move and stabilize the |
| the shoulder complex to prevent unnecessary motion. | | | | shoulder blades, but they also flex, extend, abduct, and |
| For instance the trapezius muscles are involved in | | | | adduct the arm. |
| stabilizing or depressing the scapula so you are able to | | | | · Scapular rotation downward moves the outer |
| more efficiently raise your arm for overhead shoulder | | | | tip of the scapula down and assists the arm in |
| exercises without putting the shoulder joint at risk for | | | | extension, adduction, and internal rotation. This shoulder |
| injury. | | | | exercise involves the muscle groups of the rhomboids, |
| Because the shoulder is a ball and socket joint it | | | | levator scapula, and pectoralis major. |
| rotates in many different directions and involves | | | | · Scapular rotation upward moves the outer tip |
| various different shoulder exercises muscles and | | | | of the scapula upward and assists the arm in flexion, |
| positions. | | | | abduction, and external rotation. This exercise works |
| · Shoulder Extension moves the upper arm | | | | the muscles of the serratus anterior and upper and |
| down and backward working the muscles of the | | | | lower trapezius. |
| triceps, teres major, posterior deltoid, and latissimus | | | | · Scapular protraction moves the shoulder |
| dorsi. Effective exercises to work these muscles | | | | blades forward on the rib cage and shoulder girdle in a |
| include triceps extension with an overhead cable | | | | forward direction. The muscles involved are the |
| machine and chest expansion on the Pilates reformer | | | | pectoralis minor and the serratus anterior. |
| or Cadillac. | | | | · Scapular retraction moves the shoulder girdle |
| · Shoulder Flexion lifts the upper arm forward | | | | and blades together toward the vertebral column. The |
| and upward working the muscles of the anterior | | | | muscles working here are the rhomboids and middle |
| deltoid, pectoralis major, and biceps brachii. An | | | | trapezius. |
| effective exercise to work these muscles is the | | | | · Scapular elevation moves the shoulder girdle |
| overhead shoulder press. | | | | and blades up the back toward the ear, like a shoulder |
| Rotating shoulder exercises work the muscles of the | | | | shrug. Muscles working here are the upper traps and |
| rotator cuff. These rotate the arm both internally and | | | | levator scapula. |
| externally. | | | | · Scapular depression moves the shoulder |
| · External rotation involves the muscle groups; | | | | girdle and blades down the back and involves the |
| teres minor, infraspinatus, and posterior deltoid. External | | | | pectoralis minor and lower trapezius. |