Morris County NJ Personal Trainer Teaches How To Avoid Common Mistakes That Lead To Shoulder Injuries!

By Jose Fuentes/K.A.C.S./CPT/S.S.C/M.S.

There seem to be an epidemic of shoulder injuries in our current society. I am getting inundated with new people with shoulder problems like: Rotator cuff tears, serratus anterior injuries, muscular and nerve disorders and the lisit goes on!.

The two main bones of the shoulder are the humerus (lateral arm or distal) and the scapula (shoulder blade). The joint cavity is cushioned by articular cartilage covering the head of the humerus (lateral arm) and face of the glenoid (shoulder blade with a shallow cavity). The scapula (shoulder blade) extends up and around the shoulder joint at the rear to form a roof called the acromion, and around the shoulder joint at the front to form something called the coracoid process (a small hook-like structure on the lateral edge of the superior anterior portion of the shoulder blade). The end of the scapula, called the glenoid (shoulder blade with a shallow cavity), meets the head of the humerus (lateral arm) to form a cavity that acts as a flexible ball-and-socket joint.

Shoulder muscles work as a team, steering and stabilizing the ball within the socket while the big muscles on the outside (the ones we all like to build in the gyms like the "pecs' or deltoids) provide the force and power to move the arm. Muscles on the shoulder are consider triaxial because they are capable of moving in the three cardinal planes: (Flexion, adduction and rotations).
Unlike the hips and knees which require comprehensive forces to keep the bones and cartilage healthy, our shoulders were never designed for load bearing. In fact the only time in nature that we would bench press a heavy weight was when a tree fell on us. And from then on we would avoid falling trees, not do three sets of 10 reps. Our gym programs are full of press ups, bench press, shoulder press, military press when our shoulders were designed to pull and extend. It always amazes me how many people I treat with shoulder problems who can do endless press-ups, or bench press twice their body weight, grinding their shoulders into submission, but can't do a single pull up. Look at how effortlessly children can swing on the monkey bars -
The most important thing you can do to prevent shoulder injuries is to warm up properly and strengthen the rotator cuff muscles. With computers, cars, play stations, and the constant desire for bigger chests, the ball is gradually being dragged forward in the socket creating even greater pressure on the tendons lying within (a quick test to see if you are round shouldered is to stand facing a full length mirror- your thumbs should be pointing forwards and the palms of your hands parallel with your thighs- if you can see the back of your hands your shoulders have rolled forward). The answer is relatively simple: variety in everything you do whether it be swimming or computing, and change the way you exercise at the gym by working entire movements, not isolating muscles and not grinding tendons.

Upper Body Stretch to Reduce Shoulder Pain:
Take the fingertips, rolling those shoulders back, we're going to interlace the hands, just behind the lower back, and as you start to fold forward, the hands lift up and over, as though you're trying to reach those hands over the head. You can wiggle a little bit in this position. You may need to bend the knees a little bit for more flexibility, or as you get more flexible straighten the knees. Just work on reaching up, out, and over with those hands. Definitely come up nice and slow and then if you want to, you can shake it out.

Anterior Shoulder Stretch:
This behind-your-back shoulder stretch will stretch the front of the shoulder and the chest.
Instructions: Begin standing up straight with shoulders relaxed and back. Clasp your hands behind your lower back. If you have difficulty doing this, hold on to a towel or walking pole positioned horizontally behind your back. Lift your clasped hands, keeping your elbows straight, back out away from your body. Keep an upright posture. Stop lifting at the point you no longer feel comfortable; don't stretch to the point of pain. Stretch for 15 to 30 seconds.

Exercises:

Front, Side, Rear Raises: Hold light-medium weights with arms straight down, palms face the thighs. Slowly lift arms up to shoulder level keeping elbows slightly bent. Exhale and lower back down. This exercise can also be done with a light barbell or, if you're using heavier dumbbells, you can alternate arms. Repeat for 1 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets.

External Rotations:
The rotators can be prone to injury, particularly if they're tight, so pay attention to that if you're doing this exercise. This move specifically targets the teres minor and infraspinatus (rottator cuff muscles). Loop a light resistance band around a sturdy object, threading one handle through the other and pulling it tight. Stand with left side facing the band, holding handle in right hand. Starting position is with elbow bent to 90 degrees, palm and forearm directly in front of the belly. Keeping the elbow bent, rotate the shoulder, bringing the forearm out to side. Work within your range of motion - you may not be able to take the arm all the way out. Rotate the forearm back in and repeat for 12-16 reps

Reverse Fly:
Use light-medium dumbbells and begin in a seated position, bent over with arms hanging down and weights under the knees. Try not to collapse on the legs but, instead, keep the back straight and the abs engaged. Lift the arms out to the sides, up to shoulder level, squeezing shoulder blades together. Keep the elbows slightly bent and only lift to shoulders. Lower and repeat for 1 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets.

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