Rehab Your Shoulders: 1

Retrain Pain - Peter Houchin

Rehab Your Shoulders: 1

September 26, 2017

 

Shoulders are a complex joint - prone to injury but able to move in virtually any direction you wish.

 

When we think of the shoulder we often think of just the bit at the very top of the arm, but we are also considering the upper back (shoulder blade) too. If you lose movement in either of those areas then it will compromise and cause pain/discomfort/annoyance at the other

Muscles of the Shoulder.

 

Muscles of the Shoulder

  • Deltoid

  • Supraspinatus

  • Infraspinatus

  • Teres Major

  • Teres Minor

  • Biceps

  • Triceps

  • Latissimus Dorsi

  • Pectoralis Major

 

And more!

 

Basically, any muscle that crosses the shoulder joints are shoulder muscles - important ones that aren't generally included are (because technically they aren't shoulder muscles):

 

Rhomboid Maj/Min
Trapezius - Upper, Mid and Lower portions

 

These are 2 main movers of the shoulder blade - if the shoulder blade moves so do the other muscles of the shoulder - these 2 muscles are hugely important for shoulder health and they are the ones that I focus on first.

 

Another muscle is the subscapularis. This sits underneath the shoulder blade and above the ribs (inbetween the two) and joins on to the humerus. It is also an internal rotator of the arm.

 

You may also be surprised to notice that the Pectorals and Biceps are included. The Pectorals abduct (pull the arm in and across your body) and internally rotate the arm/shoulder (so that your thumb turns from pointing outwards to inwards) and the biceps are involved in flexion of the shoulder

 

Movements Of the Shoulder

  • Elevation and Depression - Shoulder Blade

  • Protraction and Retraction - Shoulder Blade

  • Flexion

  • Extension

  • Internal Rotation

  • External Rotation

  • Abduction

  • Adduction

  • Any combination of the above

Your shoulder can and should be able to move almost anywhere within arms reach without problems, restrictions, discomfort or woe.

 

Range of Movement

 

The shoulders should be free to move in almost any direction they like without pain. If there is pain in the shoulder/chest/down the arm then we know that there is likely to be a problem with one or a few of the muscles in that area.

 

Over the next few blogs I'm going to show you some ways that you can ease off muscles that are likely to be a cause of shoulder pain, take you through some exercises and drills that should improve function, reduce pain and let you be free to use your arms and shoulders.

Me being me it will include some drills that you may not expect in addition to working through a group of shoulder exercises and movement that will relieve you of your discomfort.

Sound good? 

 

More next time

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