This blog post was sent in by one of our campers, Sudeep Jain.  If you are want more information and how to contact him, see the info at the end of this message.


SHOULDER

This is a joint we take for granted. Its stability, position, alignment, and mobility determine not only the function of our arms but also the head and upper trunk. It is the most versatile, mobile joint in the body considering all the directions it can move in. Point of caution, its mobility is also its weakness.

Figure A

Figure B

We all know this as a “ball and socket” joint. Otherwise, a
ball that rotates and moves inside a socket. Keep in mind
too that the “socket” is really not a “socket”, rather a
spoon shaped piece flanked by two bony finger-like
protrusions. On the outside, looking at the shoulder, it
clearly appears to attach the arm directly to our body or
torso while also shaping the neck and upper back (figure
B). In reality, the arm is NOT attached directly to the body,
it is attached directly to the shoulder blade (figure A). The shoulder blade is secured on to the rib cage by way of the upper back muscles primarily (figure C) yet also impacted by the pectoralis (chest muscle) (figure D) on the front end.

Figure D

Figure C

Finally, the most impactive muscle on the shoulder in all its function, positioning, control/stability is the rotator cuff muscle group (figure E). As the name implies, it rotates the shoulder such as when you bring your hand behind the head or around the low back. The location of the muscles also stabilizes the ball in the socket so it does not keep hitting the top or front end of the socket during any arm motion. The sustained or repeated occurrence of this is how pain and damage typically occurs.

Figure E

Having an understanding of what is in there is important to understanding the impact of correctly and incorrectly performed exercises. Stability and movement is a balance pair of components to the integrity of any joint system. To add to this, the middle part of a muscle’s length between full elongation and full contraction is where you get BOTH maximum muscle fiber activation AND joint protection. There is value to coming close to the end part of the joint’s or muscle’s motion, but with the caveat to require greater control from other muscles surrounding it.


To elaborate on this, I will pick on a common position (plank or pillar) and exercise (push up) (figure F) that we do in our favorite ROCK STAR BOOT CAMP.

Figure F

Figure G

Here is an example of the WRONG (figure G). Notice how the elbows are PAST the shoulders in figure F. This pushes that ball forward in the socket and starts to smash one of the tendons of the rotator cuff along with other parts of the bony socket. If one tries to stay in the correct position (figure F, H, and I), you can see how there would be a more productive demand placed on the chest, shoulder, abdominals, upper back, and arm muscles within in the middle of their range of motion, intact with the greatest number of muscle fibers, and without the compromise to the joint. Additionally, the most effective demand will also be placed on the buttock, hamstring, and quadriceps muscles to hold the lower torso and legs correctly.

1. Your legs should be straight with your feet close together.
2. Your hands should be aligned with your chest (below shoulder level).
3. Your elbows should be directly over your hands.
4. While keeping your core tight and your head up, lower yourself until your shoulders reach your elbows. Inhale as you do this.
5. Exhale and push up to the start position.
6. Perform repetitions with slow controlled motions.



This will give you a basic, yet comprehensive, introductory over view of the shoulder, how to protect it, and how to work it during our exercises and daily activities.

Figure J

Please let me know if there are any questions and/or additional one-on-one attention needed. I have been seeing clients/patients on a fee for service basis for the last 7 years. This has included all levels/ages of athletes and weekend warriors, general orthopedic/neurological difficulties. I can provide documentation to help you seek insurance coverage on your own. I am in the process of setting up a website and new name to my practice.

Currently, I can be reached at my phone number 602-421-7273 and current email heal_touch@hotmail.com. I will keep all updated as this develops.
_________________________________________________________________

If you are interested in being a guest blogger, please contact either Rachelle or Erika.

Don't forget to join the Rock Star Boot Camp Fit & Healthy group on Facebook