A little conditioning can help improve shoulder stability
Can’t quite get that one yoga pose? Is your bench press lacking in strength? Is picking up the kids becoming increasingly more difficult? The problem could be solved with some shoulder conditioning.
If the shoulder joint’s range of motion is decreased, then holding simple yoga poses can be difficult. Shoulder instability can also lead to less press in your bench press. Kids tend to get heavier as they get older. If your shoulders hurt, put the kids down and make them walk.
The ball-and-socket joint that is your shoulder has three main deltoid muscles that contribute to its major movements. There are also stabilizer muscles under those that give extra support. If any of these muscles becomes inflamed, or damaged, range of motion and strength can be affected. For more shoulder anatomy see my earlier shoulder column.
If muscles are inflamed, you can’t do too many exercises until they calm down. Ice, rest and possibly an anti-inflammatory are the best things to bring down inflammation. After the inflammation has subsided, you can begin massaging and stretching the shoulders to bring the muscles back to their natural elasticity. Stabilization and strength conditioning are last.
Many times I have talked to people who think their muscles are weak because they hurt all the time. They have decided that since they burn for days after exercise then they are not yet conditioned and need to be worked more. The truth can be quite the contrary. Inflamed muscles will continue to hurt until the inflammation has gone away. After the inflammation has subsided the muscle tightens. Subsequent bouts of exercise can inflame the muscles again. This cycle of exercise without letting the muscles recover properly can lead to injury.
Inflammation can come from overuse or an injury. If you suspect an injury, see your doctor. It’s better to know exactly what’s wrong than try to guess and work through it. If you’re overusing the muscle, give it about a week to recover. Then stretch it through its full range of motion before performing moderate exercises. Simple warm-up stretches can save you valuable workout time and help to avoid injuries.
Scarecrows, as I call them, are a stretch that I came across as a new trainer. I learned them from a veteran trainer and quickly found how useful they are. It’s a simple stretch, but if your muscles are tight, scarecrows will make your shoulders feel like they have been lifting all day.
I have used them in the past to help increase range of motion and use them myself before shoulder workouts. All they do is place the body in a straight position and rotate the shoulder through its range of motion. After the joint is rehabilitated and warmed up you can do exercises like the dumbbell shoulder press.
Chris Huth is a Las Vegas trainer. You can contact him at 702trainer@gmail.com. Before beginning any exercise program, consult your physician.
