4 Shoulder Mobility Drills to Try
SHOULDER ANATOMY
The shoulder is the most mobile joint in the body. Located in the upper extremity, the shoulder provides a great amount of range of motion, such as: adduction, abduction, flexion, extension, internal rotation, external rotation, and circumduction (in the sagittal plane). The shoulder also allows for scapular protraction, retraction, elevation, and depression.
BONES AROUND THE SHOULDER
humerus (upper arm)
clavicle (collarbone)
scapula (shoulder blade).
The three bones of the shoulder are the arm bone (humerus), shoulder blade (scapula), and collarbone (clavicle). The scapula has one part that forms a socket for the ball-and-socket shoulder joint; this is called the glenoid. The glenoid is covered with smooth cartilage. Where the rounded top of the arm bone (humerus) contacts the shoulder blade is called the glenohumeral joint.
JOINTS OF THE SHOULDER
The glenohumeral joint is the ball-and-socket junction of the top of the arm bone, and the socket of the shoulder blade. A second joint in the shoulder is the junction of the collar bone with the shoulder blade, called the acromioclavicular joint. Most shoulder motion occurs at the ball-and-socket glenohumeral joint, but for full motion of the shoulder, the acromioclavicular joint must also be functioning normally.
Left shoulder and acromioclavicular joint.
THE ROTATOR CUFF
Although three ligaments protect and surround the shoulder joint, most of its stability comes from the powerful muscles and tendons of the rotator cuff. The rotator cuff consists of four muscles:
supraspinatus
infraspinatus
subscapularis
teres minor
Each of these muscles has its origin on the scapula and inserts around the head of the humerus. The tendons of these muscles surround and support the humerus while the contraction of the muscles rotates, adducts, or abducts the humerus.
DELTOIDS
The deltoids are made up of 3 different heads:
Anterior deltoid referred to the “front” delt.
attaches to the clavicle and inserts in upper arm.
Function: flex the shoulder, such as raising the arm up.
Lateral deltoid referred to the “middle” delt.
attaches
Function: abducts the upper arm, such as, raise your upper arm out directly to your sides.
Posterior deltoid referred to the “rear” delt.
attaches to scapular spine and inserts in upper arm.
Function: abduct the shoulder, such as, pull the shoulder back when the elbows are raised.
FUNCTION
The anterior deltoid acts to flex the shoulder, such as raising the arm up.
Lateral deltoid abducts the upper arm, such as, raise your upper arm out directly to your sides.
Posterior deltoid acts to abduct the shoulder, such as, pull the shoulder back when the elbows are raised.
Scapular Winging
Rare, but potentially debilitating condition that can affect the ability to lift, pull, and push heavy objects, as well as to perform daily activities of living, such as brushing one’s hair and teeth and carrying grocery bags. [1]
Position of the shoulder blade in relation to your ribcage when you move your arm.
Movement dysfunction.
What muscles are tight?
Pec Minor (attaches in front of shoulder blade and goes on all the ribs)
Upper Trap (attaches in the back to the clavicle and goes all the way up to the spine)
Levator Scapulae (attaches inner border of shoulder blade and goes up attaches to the vertebra of the neck)
What muscles are weak?
Rhomboid (attaches inside of scapula and to the spine)
Middle Trap, Lower Trap
Serratus (attaches inner border of shoulder blade, goes under shoulder, and pulls downward and attaches to the ribs.)
RESISTANCE BAND
SHOULDER DISLOCATIONS
PRONE SHOULDER DISCLOCATIONS
SLEEPER STRETCH
Try these out Army, if you have any questions feel free to send me and email at malyndasarmy@gmail.com.
Stay Healthy, Stay Happy.
-M
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Hi! I’m Malynda!
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