April 16, 2023
The first article in this two-part series discussed the great mobility we get from our shoulder joint. The shoulder joint is one of the most complex and versatile joints in the human body, allowing for a wide range of motion and flexibility. However, due to its complexity and great range of motion, it is prone to injury due to the stresses placed on it during every day activities and athletic movements. Shoulder stability is a critical aspect of overall health and performance.
The shoulder joint is made up of several bones, including your collarbone, shoulder blade, and primary arm bone that goes from your shoulder down to your elbow. It also includes a network of muscles, tendons, and ligaments that work together to keep the ojint stability and allow for movement in different directions.
The importance of shoulder stability cannot be overstated. A stable shoulder joint is essential for proper posture, efficient movement, and injury prevention. Without proper stability, the shoulder joint can become unstable and susceptible to injuries such as dislocations, rotator cuff tears, and labral tears.
Athletes in particular require excellent shoulder stability, as their sports often involve overhead movements and repetitive motions that place significant stress on the shoulder joint. For example, swimmers, baseball players, and volleyball players all rely heavily on their shoulder joints to perform their best. The same goes for individuals who work jobs that involve overhead movements.
Improving shoulder stability requires a combination of strength training, mobility exercises, and proper technique in athletic and lifting movements. Strengthening the muscles around the shoulder joint, including the rotator cuff, deltoids, and upper back muscles, can help to provide stability and prevent injuries. Movement at the upper back and hips is also incredibly important in allowing proper posture and positioning of the shoulder joint.
It is important to balance out the upper back/shoulder blade muscles with front chest muscles so if your strength routine is heavily focused on push-ups and pressing motions, consider a heavier focus on rows, pulls, and back-directed motions.
All adults should participate in a strength program 3x/week for 20 minutes. Making sure you have shoulder stability exercises in that program will help any existing shoulder problems, and ensure you prevent your risk of developing them in the future. Be sure to search our video library for examples of what you can work into your weekly strength program.
If you wonder lack of shoulder stability is the cause of your shoulder pain, contact a New Life PT shoulder pain expert for your 1-on-1 consultation or email questions to DrMaryRose@newlifept.com