Longevity Exercise Physiology Drummoyne, EdgecliffMarrickvilleBella VistaRandwickPymble, Balmain, and Neutral Bay give their “go to” 5 favourite exercises to build health, strong and resilient shoulders.

The complex of the shoulder encompasses four small joints:

  • Sternoclavicular (saddle joint)
  • Acromioclavicular (synovial plane joint – gliding)
  • Scapulothoracic (gliding)
  • Glenohumeral (glenoid cavity humerus) (Lawrence, Braman, Laprade & Ludewig, 2014).

These joints must function efficiently and cohesively to enable “normal” shoulder movements (Lawrence, Braman, Laprade & Ludewig, 2014). These mentioned shoulder movements vary in many planes of motion which include, abduction, adduction, flexion, extension, internal/external rotation and horizonal abduction (Wattanaprakornkul, Cathers, Halaki & Ginn, 2011).

With great mobility, comes a susceptibility to instability

The shoulder itself, is considered a ball and socket joint – enabling for great mobility (Karpiński, Jaworski & Zubrzycki, 2017). Although, with great mobility, comes a susceptibility to instability (Karpiński, Jaworski & Zubrzycki, 2017). Particularly with weak and tight muscle groups. The shoulder is surrounded by many muscles, ligaments and bony articulations that ultimately influence and allow for movements; with dysfunctional muscle groups it may result in compensation in movement patterns (Bakhsh & Nicandri, 2018).

Individuals who are office workers, who drive for many hours of the week, currently working from home and getting stuck at their desk etc – may be at a greater risk of shoulder injury or instability. This may be due to prolonged static positions, leading to weak and tight muscle groups, particularly on the anterior portion of the shoulder (Karpiński, Jaworski & Zubrzycki, 2017). Leading to elongated and weak posterior muscle groups, that are incredibly significant of scapular positioning and posture.

The next 5 exercises aim to stimulate muscle groups that may become weak; leading to shoulder instability and an increased risk of injury.

  1. Cable Face Pull to Overhead Press

2. Knee Supported DB external rotation

  1. KB Overhead Press

4. Chest Supported DB “Y” Raise

  1. Resisted “Y” Pull

HOW CAN AN EXERCISE PHYSIOLOGIST ASSIST IN MANAGING AND IMPROVING SHOULDER HEALTH?

  • A tailored and specific exercise program that is designed based of both subjective and objective information gathered in an initial consultation
  • Provide strategies and guidance that can be implemented into daily routine
  • Assist with goal setting
  • Education of physiological responses to exercise stimulus

If you or anyone you know would benefit from exercise as a result of shoulder issues or pain experienced, give us a call on 1300 964 002.

References

Bakhsh, W., & Nicandri, G. (2018). Anatomy and Physical Examination of the Shoulder. Sports

Medicine And Arthroscopy Review, 26(3), e10-e22.

Karpiński, R., Jaworski, Ł., & Zubrzycki, J. (2017). The design and structural analysis of the

endoprosthesis of the shoulder joint. ITM Web Of Conferences, 15, 07015.

Karpiński, R., Jaworski, Ł., & Zubrzycki, J. (2017). The design and structural analysis of the

endoprosthesis of the shoulder joint. ITM Web Of Conferences, 15, 07015.

Lawrence, R., Braman, J., Laprade, R., & Ludewig, P. (2014). Comparison of 3-Dimensional Shoulder Complex Kinematics in Individuals With and Without Shoulder Pain, Part 1: Sternoclavicular, Acromioclavicular, and Scapulothoracic Joints. Journal Of Orthopaedic & Sports Physical

Therapy, 44(9), 636-A8.

Wattanaprakornkul, D., Cathers, I., Halaki, M., & Ginn, K. (2011). The rotator cuff muscles have a direction specific recruitment pattern during shoulder flexion and extension exercises. Journal Of Science And Medicine In Sport, 14(5), 376-382.

Written by Kale Barton-Bissaker