Keep in your shoulders happy is today's topic! Being a friendly joint they allow you to do so many things, but this leads them wide open for injury!
Anatomy & Biomechanics:
They work together with chest, back and neck muscles and are made up of the clavicle, head of the humerus and the scapula. The main muscles involved are the anterior/front, medial/middle and posterior/rear deltoid. The rotator cuff is made up of 4 muscles: supraspinatus, infraspinatus, teres minor and subscapularis.
Your shoulders let your arms move in and out, up and down and side to side, basically the whole hokey pokey! They also allow you to internally and externally rotate, retract and protract, depress and lift.
Here are 3 tips to keep them happy, why it makes them happy and specific exercises to help them out!
The anterior or front delts get used a TON because, well, we have eyes in front of our heads. Really this means that they get used by everything from eating to driving, to using our cell phone. Any action in front of your body besides resting your arms at your sides involves your middle/anterior delts.
1. Sit up straight! Having good posture is important to keep shoulders in their place- literally. Stretch the chest muscles to help keep your chest open
2. Lift loads you can do with good form- and relative to the muscle size. The rotator cuff muscles are easily injured, and quite small compared to the larger muscle groups that surround them. To help keep them strong you can use a resistance band to do W flies
3. Don't ditch the rear delts! Keep your shoulders balanced out by doing specific rear delt exercises like rear felt flies. These can be done with dumbells, cables, resistance bands. Exercises on the TRX include Y & T flies.