5 minutes for happy shoulders

Here is something I found very useful to help with shoulder pain!
I have spent a lot of time pondering the rotator cuff muscles and their efficient application in movement and stability. I have been viciously strengthening my own shoulder stability system to mitigate the effects from, well life, and a shoulder dislocation I had when I was 18. In essence, the role of the rotator cuff muscles (Supraspinatus, Infraspinatus, Teres Minor and Subscapularis) is to pull the humeral head into the shoulder socket, creating a system of “suctioning” the upper arm snuggly into its cup…or so we hope. The purpose of suctioning the arm bone into the socket can be summarized as follows:

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• Balanced action in the glenohumeral (shoulder) joint. The can help with impingement syndroms and uneven wear in the joint.
• Easeful execution of activities that involve strength and weight bearing in the upper quarter.
• Coordination between the neck, shoulder and trunk. When the shoulder socket is aptly coordinated, it can help to place the shoulder in an efficient relationship with the ribcage and the neck.

Dysfunction in the rotator cuff system is one of the things I have most frequently encountered in my 10 years working with clients. This can be good for everyone, not just someone suffering injury.

Engaging the rotator cuff system in weight-bearing and motion:  FullSizeRender 3

• Stand at a wall and place your arms at shoulder level, create a slight angle in your body so as to create a “wall plank.”
• Imagine your collar bones widening and  your shoulders  draped on your ribcage.
• Once you establish this position,  face the insides of your elbows inward (rotating your arm bones internally).
• Next, straighten your elbows without locking them.
• Now, see if you can GENTLY rotate your humerus (upper arm) bones externally.
• This will face the insides of the elbows slightly outward and might make your hands feel like they are trying to turn away from each other.
• This action, when done gently, will engage the rotator cuff.
• To employ this action in other activities, think of suctioning the arm into its socket at the shoulder joint-line.
• Use of these concepts can enhance weight-bearing on all 4’s, full plank, elbow plank, and knee plank.
• When moving the arm, one can also think of suctioning the humerus, although it is a bit more tricky.

Try it, and if you need further assistance, feel free to email me!