Give Your Shoulders Some TLC

Did you know that the shoulder is the joint with the widest range of motion in the body? Think for one second about all the body movements that involve your shoulders. You can bring the shoulders up closer to the ears or press them down. You may move them forward or pull them back. It is possible to raise the arms in front of you, to your side, above the head, behind your back, or in diagonal. Your shoulder can also rotate inwards or outwards. On a daily basis, an array of movements are combined in order to allow the performance of several tasks, such as when you reach for an object on a high shelf, scratch your back, or lift a heavy object from the floor.

However, all this mobility comes with a price: reduced stability. The wide range of motion in many different planes is only possible because the joint also has a significant amount of laxity, which may result in instability problems. Therefore, the shoulder joint is also one of the most commonly injured joints. Injuries often happen when there are muscle imbalances such as weaker muscles working in opposition with tighter ones. When significant imbalances are present, an abrupt movement (such as driving a golf ball) or a repetitive activity (lifting weight above the head such as in shoulder presses) can lead to muscle impingements, or joint subluxations, and dislocations.

Strong and flexible muscles around the shoulder joint can not only prevent injuries, but also improve activities of daily living (which are especially important for older adults) and sports performance (athletic or recreational). Check out the following section to find exercises that will help you build sturdy shoulders.

Shoulder Exercises for Beginners

There are nine muscles primarily involved in the shoulder’s mobility (glenohumeral joint), and five more responsible for the stabilization of the shoulder girdle. Many people believe that performing lateral raises and shoulder presses, exercises that engage mainly the deltoid muscle, is enough to develop the shoulder muscles. However, there are other deeper and smaller muscles that should also be addressed when training this region. In addition, both strengthening and flexibility exercises should be included in your shoulder’s routine. The following exercise plan considers all these issues and can be performed twice a week.

• V raises – Stand up with feet hip-distance apart, holding a pair of light dumbbells[1] in each hand. Keeping your elbows somewhat straight, lift both arms in a diagonal plane until they are parallel to the ground. Then, reverse the movement, lowering your arms down to your sides. Perform eight to 12 repetitions.

• Seated bent-over shoulder extensions – Sit on a chair and bring your chest close to the thighs, letting your arms point to the ground. Hold the same pair of dumbbells you used in the previous exercise – palms facing your legs. Slowly, lift both arms towards your back until they are somewhat parallel to the floor. Return to the initial position. Perform eight to 12 repetitions.

• Seated bent-over side raise – Assume the same initial position from the previous exercise. This time, you will lift your arms to the sides, squeezing your shoulder blades together at the end of the movement. Return to the initial position. Perform eight to 12 repetitions.

• Internal rotations with a band – Attach an elastic band to a column or stair rail, and position yourself in a way that your right side is facing the band. Hold the band with your right hand, bend your elbow at a 90 degree angle, and keep the arm close to your torso. Slowly rotate your forearm towards your trunk, pulling the band. Return to the initial position, controlling the movement. Don’t let the band pull you back. Repeat eight to 12 times, and then change sides.

• External rotations with a band – Use the same initial position from the last exercise (right side facing the band), but hold the band with your left hand. This time, you will rotate your forearm away from the trunk. Slowly return the band to the initial position. Repeat eight to 12 times, and then change sides.

• Stretches – The following stretches ­should be held for 10 to 15 seconds in each side and repeated twice. Keep in mind that they should only be attempted after you’ve warmed up, meaning that for best results they should be performed at the end of your workout routine.

 

References

Calais-Germain, B. Anatomy of Movement. Seattle: Eastland Press. 2007.

Floyd, R. T. Manual of Structural Kinesiology. New York: McGraw-Hill. 2009.

Golding, L. and Golding, S. Fitness Professionals’ Guide to Musculoskeletal Anatomy and Human Movement. Monterey: Healthy Learning. 2003.