Protecting shoulders from injuries is of paramount importance. It has been for me since the late 90's. As a power lifter, my left shoulder came apart during a heavy bench press set. This piece is rather important to me in that it alleviates some of that pain. I also have a trick right shoulder that is now paying me back for all of those "trick" dislocations I enjoyed while younger.
First, let's understand exactly what we are talking about when we say “shoulder”::- The humerus (upper arm bone), clavicle (collarbone), and scapula (shoulder blade).
- The scapulothoracic joint, which is located where the shoulder blade (the scapula) glides along the chest wall (the thorax).
- The two large muscles the subscapularis and the serratus. The subscapularis, attaches over the front of the scapula facing the ribs. The serratus anterior attaches along the edge of the scapula nearest the spine, passes in front of the scapula, wraps around the chest wall, and connects to the ribs on the front part of the chest.
That concludes that anatomy and physiology
portion of this.
1.
Scapular push up
This works your serratus anterior muscle helping to
avoid 'winging' of your shoulder blade. It keeps your shoulder blade flat on
your rib cage rather than sticking out like a wing.
Assume a pushup position, body straight, core tight.
Now, keeping your arms straight lower your body so that only your shoulder
blades come together, then push back up to spread your shoulder blades.
2.
Shoulder rotations
Grab
a towel or resistance band and hold so that your hands are slightly wider than
shoulder width. Keep your elbows straight, lift your arms overhead and reach as
far behind as possible/comfortable. Return to waist and repeat. Maintain constant
tension on the towel.
3.
Ball to wall stabilization
Stand facing a wall at arms-length. Press a tennis
ball against the wall at shoulder height. Using small movements start by
drawing circles on the wall with the ball. Do this a few times with each hand.
Then try a figure of eight or writing your name one letter at a time.
These two exercises will mobilize the small muscles
(rotator cuffs) that control and stabilize the joint.
4.
Circles
You
may remember these from school. Stand with your hands on your shoulders, elbows
pointing out to the side and draw circles with your elbows. Start small and
slowly get larger. Repeat in the opposite direction.
5. Symmetry
Push/Pull
equally... the body NEEDS symmetry in strength of opposing muscle groups. When
you do push-ups, do pull ups or pull downs. If you do shoulder presses then do
upright rows. This can NOT be stressed enough.
Now, some stretches to finish with.
1. Maintain Full Shoulder Range of Motion.
Reach behind your neck with one hand while reaching
behind your back with you other hand. Try to reach one hand with the other.
Gently Pull with one hand and hold for 10 to 15 seconds for three sets. Now,
switch hands and note any differences from one arm to the other.
Strengthen the
Rotator Cuff Region
Internal Rotation:
Stand with your lifting arm closest to the cable
machine, with your elbow flexed to 90-degrees. Rotate your hand from outside to
inwards, bringing your hand towards your belly.
Or, kneel by a bench and lean over to one side. With
your upper arm perpendicular to your body and your forearm perpendicular to
your upper arm place a light weight (2 to 5 pounds to start) in your right
hand. Allow the weight to bring your hand toward the bench and stretch just a
little, touch the bench if you are able. Gently and smoothly raise your hand so
that the weight is brought directly over your elbow. Now, repeat for 10-12
repetitions. Stop if there is pain or an unusual discomfort.
Sleeper
Stretch instructions
Start
the stretch by lying on your side, with your elbow at a 90-degree angle,
directly across from your shoulder. Place your head on a pillow to keep your
spine straight. While keeping your weight on your shoulder blade, gently lower
your forearm with your opposite hand. You should feel a light stretch in the
back of your shoulder. Hold for 30 seconds and repeat 3 times. Perform the
Sleeper Stretch on your opposite side to compare tightness. Repeat the stretch
2-3 times per day until the right and left shoulders are equal.
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