Our shoulders are capable of amazing feats – from explosive activities in weightlifting, to balancing the weight of our body in gymnastics. In a baseball pitch, the shoulder can be moving up to 9000° per second.
All of this is occurring in a joint that very little bony stability. The shoulder has a very shallow socket, akin to a golf ball on a tee.
So, what keeps the golf ball centred on the ‘tee’? Ligaments and muscles.
The rotator cuff muscles are 4 muscles that arise from the scapula and attached onto the humerus. They are usually described as being the main driver behind joint stability. But we now understand that muscles of the scapula and the upper back contribute to shoulder stability as well.
Most gym programs incorporate a lot of open kinetic chain exercises (where the body is fixed and the limb is moving eg lifting a dumbbell). Close kinetic chain exercises (where the limb is fixed and the body is moving eg pull up and push up) have a particular benefit in strengthening shoulders. Inversions (arm balances in yoga), gymnastic work on the floor, rings and bars are great higher level exercise that would benefit any athlete. If you are looking to improve your arm balances or get better at gymnastic type movements, contact the team at @bodyscapeyoga
A common statement we hear ‘I have got bursitis, tendinitis, tears in my rotator cuff, labral damage, osteoarthritis in the shoulder, exercise is not for me’. Well, stats in research have shown these changes are present in up to 96% of NON-painful shoulders. Meaning it is possible to have a torn rotator cuff tendon and not experience pain. And a wealth of research showing that appropriate specific exercises are the intervention to assist shoulder pain.
If you are having shoulder issues, call the team at Ascend to bulletproof your shoulders today.