The Wrong Way to Strengthen Your Shoulder

Many athletes and physically active people experience shoulder problems – pain, weakness, or stiffness in some combination.

Maybe you’re one of them – your shoulder’s injured from throwing a football or swinging a tennis racket, too many laps in the pool, or simply trying to manage an unruly dog who’s constantly jerking on the leash.

Even if you’ve been lucky enough not to throw your shoulder out of whack from activity, there’s another risk to avoid – inactivity.

Your shoulder can also wear down from long hours spent tapping computer keys, scrolling with your mouse, and generally not getting out to play.

Top 5 Exercises to Strengthen You Shoulder and Avoid Rotator Cuff Problems

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Discover the simple ways to keep your shoulders on the healthy path.
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You’re not alone if you have shoulder problems. Orthopedists estimate that about 600,000 shoulder surgeries are performed in the United States each year.  And the cases that require surgery are only a small fraction – the worst of the worst.

In light of these dismal statistics, strengthening your shoulder muscles sounds like a good idea. Unfortunately, every sports trainer, fitness instructor, and physical therapist seems to have his or her own strategy for strengthening shoulder muscles.

And approaching shoulder exercise the wrong way can backfire.

Where Danger Lurks

You probably already know that the shoulder joint is a classic “ball and socket” joint.

The end of the arm bone (they call it the “humerus”) is the ball.  Brilliantly sculpted to work in harmony with the ball, a cavity on the shoulder blade (the “scapula”) forms the socket.

Anatomy of Rotator Cuff Muscles

Anatomy of Rotator Cuff Muscles

But danger lurks just a few millimeters above this harmonious geometry. Less than half an inch above the humerus there’s a bony shelf formed by the clavicle and scapula.

Even while its gyrating through its full range of motion, your arm bone has to fit underneath this bony outcropping.

But wait – there’s more.

There also has to be room for the tendons of the rotator cuff muscles. It’s easy to picture this space getting constricted, and when it does your rotator cuff is sure to experience friction and inflammation.

The Key to Rotator Cuff Rehabilitation (And Avoiding Problems in the First Place)

You’ve got to keep your arm bone in a centered position within the shoulder socket.

If the humerus rides up in the joint space, you’re going to experience impingement against the overlying shelf formed by the clavicle and acromion. That will unleash a cascade of problems.

That means you need to develop balanced strength in the muscles that anchor the arm bone in the joint.

The problem is that most of the time we don’t think about these muscles at all. Instead, we think about the muscles that move your arm in space – pushing, pulling, swinging, lifting, reaching, and all those other external actions.

That’s a shortcoming of most shoulder exercise programs.

You start by holding a weight (or the pad of an exercise machine, or a strand of elastic band) in your hand. Then you move your arm through an arc in space.

With this type of exercise, your muscles are organized to control what’s happening way out at the end of your arm – where the weight is moving through space. Your muscles aren’t being trained to control what’s happening at the near end of your arm – where the ball fits into the shoulder joint.

If your arm bone is improperly positioned in the socket, all those reps you’re doing are reinforcing the negative pattern of impingement.  That will give you shoulder problems down the road – or make today’s shoulder problems worse.

The Secret That’s Missing from Most Shoulder Exercise Programs

To address this challenge in the design of exercises for the shoulder, I’ve developed a short video – Dr. Lavine’s Top 5 Exercises to Strengthen Your Shoulder and Avoid Rotator Cuff Problems.

This video introduces you to the right ways to exercise your shoulder. It incorporates an ingenious exercise I’ve devised to strengthen the muscles that support the arm bone in the shoulder socket. And there are four other core shoulder exercises too.

And it will take you less than ten minutes a day to keep your shoulder working optimally.

If you already have shoulder problems, these exercises could play an important role in alleviating them. And if you want to avoid developing problems for the future, this video will be invaluable too.

Start today.

Readers of Your Body of Knowledge receive the special price of only $9.95. (Regular Value $17.95)

Once you confirm your purchase, you’ll immediately receive a return e-mail with a link to the downloadable video. It’s filled with the valuable information you need to get your shoulders working and feeling right.

And don’t worry – if you’re not satisfied, you can easily get a full refund any time in the first thirty days, no questions asked.

Top 5 Exercises to Strengthen You Shoulder and Avoid Rotator Cuff Problems

Special for Your Body of Knowledge Readers: Only $9.95 (Regular Value $17.95)

 

Discover the simple ways to keep your shoulders on the healthy path.
Start today.

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About Ronald Lavine, D.C.

Dr. Lavine has more than thirty years' experience helping patients alleviate pain and restore health using diverse, scientifically-based manual therapy and therapeutic exercise and alignment methods. His website, askdrlavine.com, provides more information about his approach. Please contact him at drlavine@yourbodyofknowledge.com or at 212-400-9663.
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