Shoulders are critical for many different workouts and when they are not working correctly it causes more than just discomfort. The shoulder is known as the Glenohumeral Joint, and it is one of the largest and complex joints in the body. Which is not great news when you have an issue there. Let’s explain what it is and then break down what you can do.
What is the Glenohumeral Joint:
We call the Glenohumeral Joint the shoulder. The shoulder is not a single joint but complex arrangement of three bones namely Scapula, Humerus and Clavicle. The shoulder joint is a ball and socket joint, formed by the humerus (upper arm bone) and the scapula (shoulder blade). The shoulder joint is the most unstable joint in the body because the ball in the upper arm is actually larger than the socket. This makes shoulder joint susceptible to injury. This joint is kept in place by ligaments, tendons, and a group of small muscles known as rotator cuff muscles. The role of the rotator cuff is to keep the ball centered in the socket. These structures help in stabilizing the shoulder joint during the movement. These muscles keep a check on the proper functioning of the Glenohumeral Joint.
Most common issues:
Shoulder muscles (such as the rotator cuff) are very sensitive to overuse and misuse, therefore, injury and pain are not uncommon. It is always advised to warm up shoulders with light weight and high Reps. This will increase blood supply to the muscles, increase the mobility of the joint and provide warmth for movement ease. Therefore, it’s important to strengthen the area surrounding the shoulder joint by doing proper shoulder workout. This is to keep the shoulder flexible and strong enough to handle stress that we put on it on a daily basis. If pain persists then try to change your grip or go directly to the dumbbells. You can also try to change the angle as it will also allow pain-free movement.
Tips for Maintaining Healthy Shoulders
1. Performing different types of pressing movements, such as push-ups or
2. Train your rotator cuff muscles by performing external rotations at least once a week for three sets.
3. Do the back to wall shoulder flexion exercise.
4. When working out make sure your form is always as correct as possible, but especially when working out on your upper back and shoulders.
5. Perform a Supine Alternated Shoulder Flexion on a Tennis Ball
6. Preform a Side-Lying Windmill
7. When selecting how much weight you are going to use in the shoulder workout exercise. Try to go for a weight that is heavy yet safe. If you cannot do the exercise with a good and proper form then it is wise to select a lighter weight. Lifting too much of heavy weight can cause serious injury.
8. It is always recommended to do a quick stretch after the workout as it helps in reducing soreness and aids recovery time.
9. You should try to keep the proper form as you raise the dumbbell. This keeps a check that you will be using the correct muscles and there will be reduced chances of injury.
Shoulder Injury, What Exercises Can I Do?
Of course, It be different for each person, but here is something that may help focus on the shoulders and back:
Partial Upright Rows
Side Lateral Raises
Bent Over Rows