The shoulder joint has three anatomical heads. The anterior, medial and posterior deltoids each have a specific function. They allow the arm to move forward, laterally and backward. Strength training can help quell symptoms of shoulder pain. Strengthening the areas around the shoulder supports it and helps develop a strong shoulder joint.
Shoulder Stabilization
Shoulder stabilization activities develop structure and integrity on the surface of the joint. Use a standard progression for your shoulder stability movements. Get down on your hands and knees, with your weight distributed evenly. Alternate between elevating your arms and legs from your quadruped position. You can progress to a pushup plank once you have mastered the quadruped position. A pushup plank gets your arms straight, which lengthens the stability point. This creates a deeper challenge for your shoulders. You can vary the plank by adding a bosu or medicine ball for an unstable surface that works your muscles more deeply.
Posterior Upper Chain
The middle/lower trapezius, posterior deltoids and rhomboids are important muscles in the back of the upper body. Posterior upper chain strength training helps with proper postural alignment. Poor posture can cause shoulder pain. Prone dumbbell retractions, standing thera band shoulder extensions and machine rows incorporate your posterior chain muscles. These strength exercises will also provide upper spine stability, which assists in reinforcing the shoulder joints.
Anterior Upper Chain
Anterior chain strength training leads to better shoulder and arm mobility. The anterior deltoids, medial deltoids and biceps are muscles of primary focus. Isolating each muscle can give you the therapeutic benefit you need. Three foundation exercises are seated shoulder flexion, side-lying single-arm shoulder abduction and standing biceps curls. All can be done with a set of dumbbells.
Considerations
Move in a slow, controlled fashion with all exercises. Moving slowly creates more muscle tension and is much safer for your tendons, ligaments and joints. Shoulder support exercises should be part of full-body strength training program. Focus on certain areas, but maximize the results by working your whole musculature. All of your strength movements should be pain-free. Any discomfort during strength activities will force range of motion modifications. Excessive resistance is counterproductive for all strength training exercises. It will strain your key stabilizing joints.
References
- "Functional Training for Sports" ; Micheal Boyle ; 2003
- "Musculoskeletal Interventions: Techniques for Therapeutic Exercise" ; Micheal Voight ; 2006
Member Comments