Shoulder Injury Prevention

Posted on 17 Mar 2009 13:17

by Anthony Tomeo

Republished at GUS with permission.

Shoulder injury or pain is probably one of the most controversial issues we see day in and day out at the Junction.

Try and hear me out here.

The shoulder is a ball-and-socket joint. The head of the humerus (the bone where your biceps and triceps are) attaches into the “glenoid fossa”, which is simply a cavity for the bone to go into. This is just one aspect of this complex joint. It gets crazy.

Above all that, there is also the acromium clavicular Joint (where the scapula meets the clavicle Bone) and then comes the scapulae (your “wing” bones on your back) where the four muscles of the rotator cuff sit. These four muscles are:

  • Supraspinatus
  • Infraspinatus
  • Teres Minor
  • Subscapularis

Complicated, right?

Other important muscles that also support the shoulder region are seratus anterior, upper and lower trapezius, and the rhombiod major and minor muscles.

So basically, what I’m trying to say is that shoulder repair isn’t simply exercising your biceps and doing curls, etc. It’s a lot more than that.

labeled shoulder diagram

Anyway, enough of the anatomy talk. Below is an example of the progression process we like to do at the junction for shoulder repair. Each exercise progresses upon the other.

* Thoracic Spine Mobility
* Levator Scap Stretch
* Upper Trap Stretches
* Pec Minor Stretch
* Scapular Stability (Floor or Box Exercises)
* Scapular Pushups (Kneeling to Pushup Position)
* Pushup Variations (T pushups, Pushup Holds)
* Stability Pushups (Slide Board, Stability Ball)
* Wall Slides
* Overhead Shrugs
* Band Pullaparts
* Scapular Dip

Anthony Tomeo has an M.S. in Exercise Physiology from Long Island University as well as a B.S in Sports Management from Eastern Connecticut State University. He has also worked as an intern with the Strength and Conditioning Program at the University of Connecticut. Anthony is a certified strength and conditioning specialist (CSCS). He has worked as a trainer on Long Island for the past five years and has worked locally in Port Washington for the past two, where he has become one of the most sought after trainers on the North Shore.

This page created 17 Mar 2009 13:17
Last updated 18 Jul 2016 00:04

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