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health & fitness

Shoulder Muscles Working Together
by Paula Allia - PT, DHSc, MTC, OCS

he shoulder is a complex that relies During activities, the range of motion of the glenohumeral
on four different joints to work joint works closely with the scapula. They rely on each other for
Ttogether to produce desired motion. upward motion and on the lowering phase to ensure the right
These four joints are the sternoclavicular, the amount of mobility combined with stability. When initiating
acromioclavicular, scapulothoracic, and the shoulder movement, the scapula tends to be in a setting phase
glenohumeral joints. The most commonly meaning that the wing is stabilizing and contracting to support
talked about joint of the shoulder complex is the shoulder motion. There is very little motion in the scapula.
the glenohumeral (GH) joint. The clavicle The scapula then has some actual rotation though inconsistent
is the collarbone and the scapular is the shoulder blade and the from person to person. Finally, as the arm goes overhead, the higher
glenohumeral joint is where the arm attaches to the shoulder it goes there should be more elevation to be able to provide the proper
blade. support for the arm to move within the joint in a safe manner.
The glenohumeral joint is a ball and socket joint. Commonly It is often said in pilates and yoga to keep the shoulder down
over a person’s lifetime they may injure this joint by overuse, and back. This position is good for when the arm is down. If
trauma, abnormal wear and tear, or malalignment. The convex correct posture is present there needs to be very little muscular
humeral head at the proximal part of the upper arm bone sits in a activity because the head and neck are in the body’s line of
smaller concave piece of the scapula (the acetabulum). This head is support. When, however, the arm is elevating above 90 degrees, the
larger than the concave acetabulum. Because of this and the large higher the arm moving upward, the more important it is for the upper
amount of motion that can occur here, its stability is dependent and lower trapezius to coordinate with the arm and the scapular must
upon the ligaments, capsule supporting the joint, and the muscles rotate upward with the use of the upper trapezius muscle.
that act on the shoulder to both support the resting joint and Scapular dysfunction with the timing of proper muscles
create purposeful and guided movements for all activities. working can have an impact on impingement of the shoulder. This
If one’s posture is correct and balanced and all associated can stress the rotator cuff muscles, making them work harder to
muscles coordinate properly, this head can stay centered while control movement. Many people over their lifetime have bursitis
moving. If, however, posture is bad or there is a dysfunction in the or rotator cuff problems. Proper exercise of these areas can help
musculature or a stretched out capsule the motion will be altered. to avoid shoulder breakdown and allow the fun of participating in
Then, wear and tear can over time cause the joint to have excessive simple up to vigorous sporting activities in a safe manner.
compression or distraction causing further pain and dysfunction. Don’t wait until the shoulder bothers you. Align posture and
Proper flexibility and strength in the supportive muscles of the exercise right so that your participation is not interrupted. If your
shoulder will add longevity and quality to the sports and activities joints are already compromised try and identify the problems, work
of daily life. The biomechanics of the four joints working together on specific deficiencies, and this will keep you in participation of
synchronously are key. The rotator cuff along with the shoulder the things you enjoy.
Here’s To Your Health!
blade muscles must coordinate.

Find that professional that understands the body fully and help to
guide you to your longevity in activities. Exercise smart and undo
excessive strains. For further information, please call
Fitness Together in downtown Naples at (239) 263-9348.

Fitness Together 335 14 Ave South, Naples, FL 34102 239.263.9348 www.fitnesstogether.com/naples
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72 Life in Naples | May, June, July 2022