THE SHOULDERS WE USE THEM EVERYDAY

 

What Are Shoulder Muscles?

Every upper body action depends on strong and stable shoulders—whether one is reaching to put something on a high shelf, carrying groceries, lifting children or doing a number of other daily tasks. Certain professions and sports require even more strength, mobility and stability throughout this joint, such as baseball and softball players, basketball players, house painters or contractors, and even physical therapists and chefs. Think of the shoulder as a complex joint that requires a well-coordinated effort from specific muscles to move smoothly and maintain stability. The shoulder joint features three bones: the upper arm bone (humerus), the shoulder blade (scapula) and the collar bone (clavicle). Multiple muscles work together to move these bones and provide strength and functionality to the upper limbs, including:

The rotator cuff muscles, which consist of four small muscles, help stabilize the shoulder but are commonly injured due to their location, frequency of use, size and the general instability of the joint.

The deltoid, which is a muscle that covers the shoulder like a shoulder pad. The muscle has three parts, the anterior, lateral and posterior deltoid, which contribute to different shoulder movements.

The trapezius, commonly referred to as the “traps,” extends from the base of the skull to the middle of the back. Divided into the upper, middle and lower trapezius, this muscle plays a role in moving and stabilizing the shoulder blades.

The levator scapulae runs along the side of the neck and helps to elevate the shoulder blades.

The rhomboids, located between the shoulder blades, assist in pulling the shoulder blades together.

The serratus anterior wraps around the ribcage and helps rotate and stabilize the shoulder blade against the ribcage.

The latissimus dorsi, which is a large muscle that may seem more like a back muscle, actually plays a crucial role in shoulder function, including moving and stabilizing the joint.

These are just a few of the key muscles that make up the muscles of the shoulder and shoulder blade. The interaction between these muscles allows for a wide range of motion and functionality of the shoulder and arm. It’s important to note that the muscles of the upper back, neck and core are also crucial in proper shoulder mechanics. Poor posture or alignment can impede healthy shoulder movement, reducing range of motion and limiting muscle length, function and strength. Benefits of Strong Shoulder Muscles Strong shoulder muscles benefit the body in many ways, such as helping prevent pain and injury to maintain function and use of the upper extremities. Mobility and strengthening exercises are the best way to keep shoulder injuries and pain at bay, according to experts. Femi Betiku, a doctor of physical therapy and pilates teacher based in Riverdale, New Jersey, says there are several reasons to improve shoulder strength and stability, including:

Stronger shoulder muscles may minimize the risk of developing pain and hasten injury recovery. Maintaining optimal shoulder function may aid in everyday activities like working on a computer, as well as provide support during exercise. Strengthening shoulder muscles can improve overall posture and alignment, which minimizes the risk of injuries to other body regions, such as the neck or back.

How to Strengthen Shoulders Safely

According to the 2019 National Health Interview Survey conducted by the Centers for Disease Control and Prevention (CDC), three out of five people over the age of 18 experienced pain within three months prior to the survey, and nearly one-third (30.7%) of those participants reported shoulder and upper limb pain. Having strong shoulders is one of the best ways to maintain good posture, proper alignment and healthy upper body mechanics. These three components of a shoulder strengthening program will help you safely get the most out of your exercises, protect you from injury and optimize function of this finicky joint. Mobility To strengthen shoulders, experts suggest beginning with mobility exercises. “Keeping your optimal range of motion is essential for all functional tasks as we age,” says Dani Luna, a New York-based doctor of physical therapy and owner of Vida Physio. Yoga or Qi Gong, system of coordinated body postures, movements, breathing techniques, and meditation used to cultivate and balance the body’s vital energy, both encourage using the shoulder joints’ full range of motion, are good places to start, says Dr. Luna. According to Dr. Luna, we have moved away from exploring the full movement potential of our bodies. Throughout most of our day, we stay in a small range of what our body is capable of doing, so it’s important to stretch and expand out of that range to maximize the potential of our range of motion and mobility. Strength Dr. Betiku recommends beginning a shoulder strengthening program with light resistance and high repetitions because the rotator cuff muscles, which are small stabilizing muscles, get injured easily. The combination of light resistance and high repetitions helps build endurance in these muscles, which are used often and must be able to endure frequent loading to properly help stabilize the joint. Form One should always prioritize form, adds Dr. Betiku. “It’s important to emphasize the proper form and alignment of one’s neck, shoulder blades and arms during shoulder exercise to emphasize optimal muscle activation and [prevent] potential injuries.” Proper form and posture can also improve joint function and may be important when training with heavier loads. If an individual has a history of shoulder or upper body injury, they should always check in with a physical therapist or orthopedist before beginning a shoulder strengthening program.