Strong shoulders are a joint effort

Try to imagine how many movements and activities you make with your hands during a typical day. It would be impossible to count the times you lift, touch, push, pull, twist or gesture. Now consider the fact that for every one of these movements, your shoulder joint and shoulder girdle are called into action to position your arm and hand properly, and to generate force, or at least stabilize against the loads present. Needless to say, this is a part of the body that we don’t want to neglect.

The term “shoulder girdle” is used to describe the entire shoulder area, incorporating the shoulder blade (scapula), collarbone (clavicle) and upper arm bone (humerus) and a total of three different joints. The specific articulation created where these three bony structures come together is known as the shoulder joint, and it makes sense that the function of this joint is dependent on the orientation of these structures and their relationship to each other. The shoulder blade provides the majority of the joint structure for the shoulder, and is closer to the body, which is why much of the work I do in shoulder rehabilitation and stabilization involves re-positioning the shoulder blade.

Since the healthy shoulder is capable of extensive ranges of motion and a high degree of dexterity, and can withstand heavy loads and significant forces, it is important to pay close attention to this complex joint and it’s functional performance.

At the first sign of any pain or diminished function, be sure to get professional insight by a seasoned practitioner because ignoring a small problem may lead to chronic, debilitating shoulder conditions.

Many chronic shoulder problems are caused by bad posture. As you slouch into a round-shouldered position, your shoulder blades spread apart and move forward around your rib cage. This changes the mechanics at the shoulder joint and limits movement, as well as increasing the risk of a painful condition called impingement.

Try the following tips to help keep your shoulders aligned and healthy:

- Stand with your back to a wall or post to “re-set” your posture multiple times daily.

- When you wake up in the morning, spend a minute or two on your back, without a pillow, to align your head with your body.

- Keep shoulders in position by bringing the bottom corners of your shoulder blades down and together.

- Analyze daily activities like computing, driving and reading to make sure that your alignment is ideal.

The exercises illustrated above are ones that I use regularly to balance the shoulder girdle musculature and re-establish normal joint movement patterns. Read the instructions carefully and be sure to stop immediately if you feel any discomfort.