by Matthew Mundorf, DC, CF-L1
The shoulder is quite a complex combination of joints. Read further and learn how to bring stability to the region.
What’s up guys? Today I want to talk about the shoulder joint(s). If you are like most people, you probably think the shoulder is one joint. In actuality, the shoulder is comprised of 4 different joints. Today I’m talking about the two most important. One that should be very mobile, and one that should be very stable.
When you think of the shoulder, most people think of the glenohumeral joint. The glenohumeral joint is made by the head of the humerus, and where it meets the glenoid fossa, which is part of your scapula aka shoulder blade. This joint is designed to be very mobile in nature as it allows for motion in multiple different directions.
When I go to different gyms, I see a lot of people trying to gain mobility of this joint by doing things such as the PVC Pass Through. Often it’s part of their “warm-up” and its just what they do prior to working out, as they socialize and mingle with other gym members. (disclaimer, I am guilty of this)
Stop doing this! The mobility in your shoulder is LIKELY already sufficient. Instead, it would be a good idea to focus on your shoulder stability. Do this by addressing a different joint. The scapulothoracic joint, where your shoulder blade articulates with your rib cage. Often times this joint is too mobile, is weak or it lacks stability. For example in instances with “scapular winging”. When this happens, it can predispose someone to injury, usually in the form of a soft-tissue injury (muscular, tendinous, or ligamentous).
Here are 4 exercises that I like to help bring some stability to the shoulders.
*** Please be careful as you could injury your wrists, elbows, or shoulders on any of the movements, especially the NEGATIVE MED BALL PUSH-UPS.
***Additionally, this is not to be considered medical advice as every individual has different needs. These movements are a good supplement to an existing workout program for individuals that have been cleared for exercise by a medical doctor.