A Better Understanding of Shoulder Health

The shoulder is amazing, she really is! It’s so complex and so interesting. (I know, as an orthopedic surgeon, I’m supposed to say somehow cool things like that, but that’s true.)

If you’ve ever felt pain in the shoulder trying to lift weights, practice yoga, box, swim, surf or Simply brush your hair, you know how much you rest on your shoulders.

Understanding the Anatomy of the Shoulder

A Better Understanding of the Anatomy of the Shoulder Will Help You Understand How and When Injuries Occur

] The Bones [19659006] The shoulder is a spherical joint consisting of two bones: the humerus (upper arm bone) and scapula (the scapula). The humerus is the long bone with a rounded tip that acts as the ball of the ball joint. There is a part of the scapula, called the glenoid which acts as the very shallow cavity of the joint

The analogy that works for me is a golf ball on a golf tee, turned on its side. The humerus is not very stable in the shallow glenoid, just as the golf ball is not stable at the top of the golf tee.

The seal is designed this way to allow greater range of motion. The more a joint is stable or constrained, the less movement is possible. Our bodies have developed static and dynamic shoulder stabilizers to allow incredible range of motion and strength while maintaining the stability required to prevent the joint from becoming permanently dislocated.


The static stabilizers of the shoulder are the ligaments, the capsule – which forms a tight ball around the bones to hold them in place – and the labrum . The labrum is the seal that lines the socket to make it deeper. The analogy that I like to use for this is the bumper placed in the bowling gutter to keep the bowling ball in the lane.

Dynamic stabilizers include the muscles and tendons of the rotator cuff. There are four that come from the scapula and insert around the joint. When they are held strong and contract, they compress and sink the bullet into the orbit, stabilize it, lift the arm up and rotate it.

All the muscles that attach to the scapula also act as dynamic stabilizers – and they are 17! Some more important than others. We must remember that the socket of the seal is on the scapula so when the scapula is stable and works well, the socket is stable and works well.

The Spectrum of Injury

Since the shoulder is so complex, there are a number of things that can cause pain. For the purposes of this article, I will focus on rotator cuff and the continuum of problems associated with its dysfunction.

Impulse of rotator cuff and bursitis

This is the first step of the continuum. The tendons of the rotator cuff are compressed between the humerus and another part of the scapula called acromion . We use the word stinging because the tendons of the rotator cuff are interspersed between two bones when a person raises his arm over his shoulder. This causes discomfort and the pain worsens as the rotator cuff gets stuck between the two bones.

So why is the rotator cuff suddenly stuck between two bones? Well, the answer is in anatomy. As we have already mentioned, a strong and healthy rotator cuff depresses the humerus. This increases the space for the rotator cuff to function freely

Over time, if we allow the muscles associated with the rotator cuff to weaken, the pain of impact occurs. . This is usually what happens if you can raise your arm over your shoulder but it hurts. This will happen when you dry your hair, place dishes in cabinets, on a drawbar, on push presses, and so on.

Bursitis, or inflammation of the region as a rotator cuff, is the result of the same conflict. The conflict between the rotator cuff rarely occurs without bursitis, so they are often considered the same thing.

Rotator cuff tears of partial and total thickness

Farther on the spectrum of rotator cuff dysfunctions. The tendinous ends of the four muscles of the rotator cuff can be torn off at the place where they attach to the hump hump. I compare the tendon to a rope that can suddenly appear from a fall or injury of high energy, or slowly unravel over time from wear to impact.

Once torn, the tendons can not heal themselves always painful. Many people do not even know that they have a tear: some will only have a weakness in some shoulder movements, while others may lose it. amplitude of movements but maintain their strength.

The symptoms are the result of a tear in the rotator cuff can not only vary between different people, but also in the same person from one day to the next. This can make it more difficult to understand what is happening with your body.

How are these common problems treated?

Tears, bursitis, and partial tears of the rotator cuff can be treated by stretching, postural changes, and strengthening of the muscles associated with the scapula, which include the rotator cuff muscles. Many doctors will suggest going to physical therapy to learn the proper way to do the exercises. All that is prescribed is meant to give a strong shoulder more space to move.

These exercises can easily be incorporated into a daily routine or workout (after you have taken them). Remember, it may take some time before the symptoms are completely relieved, as muscle strength takes time to develop.

Occasionally, anti-inflammatory drugs, including cortisone injections, are offered to relieve pain in the short term. while the patient is doing the physical therapy necessary for the symptoms to go away and stay out of the way. By continuing the stretches and exercises after the symptoms are gone, you can usually prevent them from ever coming back.

Less often, these stretches and exercises help with the symptoms of a complete rupture of the rotator cuff. An orthopedic surgeon can also reattach the torn tendon to relieve pain and weakness. Nowadays, this procedure is most often performed by arthroscopy of the shoulder, a type of less invasive surgery that is performed with a camera and small instruments. This is followed by the same type of physical therapy to prevent the return of the problem.

Can you do anything to avoid hurting your rotator cuff tendons?

Yes! The good news is that the same stretches and exercises that treat the injury can also prevent injury. If you keep the scapula muscles efficient and strong – especially the four muscles of the rotator cuff – the shoulder will remain healthy.

Another key secret of healthy shoulders – though it may seem unrelated at first – is to maintain the hips, glutes, and trunk muscles. If these areas remain strong and engaged during activities, the smaller muscles of the Shoulders are less likely to wear out or weaken as quickly – if at all.

The following videos present a few exercises that can be used a few times a week to fight rotator cuff pain or to maintain rotator cuff health after the symptoms disappear. These same exercises can also be added to a routine to help prevent or ward off problems.

The Bottom Line

The shoulder is incredibly vibrant and the rotator cuff is only one piece of the puzzle, but a very important piece . It serves the shoulder in countless ways, the most crucial being maintaining the stability of the joint to help us stay active and pain free in our daily lives. Putting aside a little time needed to recruit and strengthen the muscles involved in the function of the healthy shoulder can be invaluable and should be part of everyone’s life

A message from GGS …

to get more results in less time so you can actually exercise and have a life outside of the gym, this is not difficult, you just need to understand the plan and be ready to trust the process


  • How much you should exercise
  • What to do for exercise
  • How to put everything together in a plan that works for you

The good news? It’s easier than you think!

Tell me how!

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