3 Exercises for shoulder health

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3 Exercises for shoulder health

The rotator cuff is comprised of 4 muscles, the Supraspinatus, Infraspinatus, Teres minor and Subscapularis. These muscles are important in maintaining stability of the shoulder joint.  Many of us neglect our rotator cuff when we are at the gym and instead focus on muscles like the deltoid during workouts. As a result we end up with strong deltoids and weak rotator cuff muscles. The significance of this is that during overhead movements the rotator cuff pulls the head of the humerous down into the glenoid fossa. If the rotator cuff is underactive or weak, than the deltoid pulls the humeral head towards the subacromial space compressing the shoulder bursa. This in turn produces  pain, inflammation and can lead to a  condition known as shoulder impingement syndrome.

bone structure shoulder human body

The sub acromial space is the space between the humeral head and the acromian process. This space houses the shoulder bursa. Around the age of 35 we start to see a natural narrowing of this space. In order to maintain shoulder stability, range of motion and to avoid shoulder impingement here are three exercises that you can add to your workout, or even do in the living room at home.

Internal and External Rotation:

Here are a couple links to videos detailing  how to perform the External Rotation and Internal Rotation exercises. One note when doing these exercises have a something between your arm and your body such as a rolled up towel or a foam roller.

Chair Pushup:

For this exercise all you need is a chair with arms. This is a great exercise for overall shoulder stability. Here is a link to a video on how to perform the Chair pushup.

Band Pull Aparts

This exercise is great for the rotator cuff and it helps strengthen the muscles in the posterior shoulder girdle. Here is a link to a video showing the Band pull apart.

Try adding these exercise into your warm up at the gym or do them at home and put yourself on track to happier, healthier shoulders.

To your success,

Keegan Marshall CPT,CES


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