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