Physiotherapy is classified as a health care profession and is concerned with human function, movement and maximizing potential. Physiotherapists use manual therapy, therapeutic exercise and electrophysical modalities to help patients overcome pain and/or injury. Lateral raises can strengthen the muscles of the shoulder joint and may be used as part of a physiotherapy program.
Structure and Function of the Shoulder
The shoulder, or glenohumeral joint, is a ball-and-socket joint and is the most mobile joint in the body. It rotates, flexes, extends, laterally abducts and can move our arm overhead. The joint itself is comprised of the scapula, or shoulder blade, and the upper arm, the humerus. Muscles attach on both these bones and allow the various movements. The lateral raise exercise works shoulder abduction; the muscles responsible are the deltoid and the supraspinatus, a muscle of the rotator cuff.
Performing a Lateral Raise
Perform lateral raises with proper form to avoid aggravating or creating a problem to the joint or muscles. Stand with your feet approximately shoulder-width apart, with your shoulders back and arms to your sides. Holding a dumbbell in each hand, externally rotate your arm from the shoulder so that your palms face forward and thumbs point out to the sides. Raise your arms out to the sides and only up to 90 degrees or parallel to the floor. Do not raise your arms higher than your shoulders. Slowly lower the weight down to your sides. These can also be performed with no weight or a resistance band.
Concerns with Lateral Raises
By design, your shoulder was not designed to raise your arms high or overhead in any other position other than external rotation. Unfortunately, many people perform lateral raises in their own workouts incorrectly. Instead of pointing their thumb out and up to the ceiling, they rotate their arm internally so they lead the movement with their pinkie finger. This does not allow the shoulder to move properly and can pinch the supraspinatus tendon, causing pain and inflammation.
Considerations
If you are experiencing pain when performing lateral raises, lighten the weight and correct your form. If this does not help and/or the pain gets worse, seek the advice of a physiotherapist, who can help you determine what is happening in your shoulder and guide you through a program to improve the strength and function of the joint. You may need to decrease training your shoulder with lateral raises until your strength improves.
References
- The Physiotherapy Site: What is Physiotherapy?
- The Physiotherapy Site: Strengthening of the Shoulder Muscles
- Exercises for Injuries: Rotator Cuff Pain with Lateral Raises
- Ironman Sports Medicine Column: Shoulder Training, Shoulder Pain
- IDEA Health and Fitness Association: Training Young Athletes with Shoulder Injuries
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