Read below for understanding, Scroll to bottom of page for a list of exercises and doing. Care for your joints like they’re packed with the finest weed.
The shoulder is the most flexible and probably the most mobile joint in the entire body. This means that stability will be a huge goal. Familiarize yourself with the bones that make up the two joints that give the shoulder its incredible movement.
- The Humerus (your arm bone) and the Scapula (often-called shoulder blades) come together to form the glenohumeral joint. So, this means that your arm, which is on the front of your body, connects to a bone on the backside of your body! This mobility makes sense, seeing as its rotation has to serve both the front and back of you.
- The Acromioclavicular joint is located at the top of the shoulder (where we would wear pads in our nineties blazers) and is made up between the collarbone, or professionally speaking the clavicle and the acromion process, (an extension of the scapula.) It is with this connection that all the larger muscles of the midsection, front and back, move the arms in all directions, including the incredibly strong chest muscle, a huge culprit in bringing those shoulders into protraction.
Shoulder Joint Limitations: We do not share the same anatomy, and therefore there are a number of ways a shoulder can look. We have all maintained different levels of activity. People who have played sports may have deeply rooted dysfunction from repeated patterns of movement, ie. pitchers. Some people have scapulae that are raised (chicken wings) and others have very deeply set shoulders with limited range of motion. However, there are some basic requirements for a healthy shoulder joint. A healthy balance of protraction and retraction is what creates the neutral position of the shoulder girdle and joint.
Exercises to for scapula retraction- Rower, Seated Row, Lat pull down, Rear Flys, Y’s, L’s.
Exercises for scapula depression – Lat Pull Down, Lat Pullover
Exercises for Chest Expansion – Cable Fly’s, Seated Row
Exercises for Lats & Rhomboids – Seated Row, Lat Pull Down, Bent over Row, Rear Flys
Stretches for the Hip Flexor and intercostals – Side Lying Thomas stretch, Bent knee wall stretch, Low lunge, Low lunge with side bend, Supine Quad stretch, Heel to Heel Partner side straddle & reach stretch
Foam Rolling techniques to loosen up the thoracic Spine – arms up and head forward. Teres – under the arm pit and lats.
Swiss Ball Back Bending – Supine lying on SB for a prolonged hold.
Yoga backbending against gravity – camel, bridge, wheel