Let us get right into it! Your shoulders are important because they allow for a lot of movement in a range of motions. There are four muscles in your rotator cuff, and they need to be balanced and working synergistically.
The four muscles are:
- Supraspinatus muscle
- This muscle attaches at the supraspinous fossa of the scapula (shoulderblade) to the superior aspect of the greater tubercle of the humerus (shoulder).
- It allows you to abduct your arm (bring your arm up overhead) and it helps stabilize the humeral head (shoulder) during arm movements.
- Interestingly, if you have a trigger point in this muscle you may feel referred deep achy pain around the shoulder especially in the middle deltoid region.
- A trigger point is defined as spots on the body that when compressed can elicit pain.A trigger point is felt in the muscle.
- Infraspinatus muscle
- This muscle attaches from the infraspinous fossa of the scapula (shoulderblade) to the greater tubercle of the humerus (shoulder).
- It provides glenohumeral stability (shoulder joint stability). As a rotator cuff muscle it provides compression on the head of the humerus during shoulder movement. It helps stabilize the shoulder during abduction movement.
- Abduction is defined as moving away from the center of your body. Shoulder abduction is moving your arm up and away.
- Teres minor and major muscles
- The teres minor muscle attaches from the inferior facet of the greater tubercle of the humerus to the lateral border of your shoulderblade (scapula).
- The teres major muscle attaches from the lower border and inferior angle of the scapula to the medial lip of the intertubercular (biceps) groove of the anterior humerus (front shoulder).
- The action of the teres minor muscle works along with the infraspinatus muscle to produce external rotation of the shoulder. It assists in adduction (moving towards the mid-line of your body) and extension of your shoulder. When your shoulder (humerus) is stabilized these muscles can help abduct the inferior (lower) part of the scapula.
- The action of the teres major muscle is medial (inward) rotator and adductor of the shoulder and it assists the latissimus dorsi (back muscle) in drawing the shoulder down and back. It helps stabilize the head of the shoulder (humerus) in the glenoid cavity.
- The glenoid cavity also known as the glenoid fossa, is part of the shoulderblade. It is a shallow articular surface located on the lateral angle (outward side) of the scapula.
- Subscapularis muscle
- It is a large triangular muscle. It attaches at the subscapular fossa to the lesser tubercle of the humerus and the front of the capsule of the shoulder joint.
- The subscapular fossa is a broad concavity on the rib side surface of the shoulderblade.
- The subscapularis muscle functions to rotate the head of the humerus medially (inward) and adducts (away from) when your arm is raised up. It helps draw your shoulder forward and downward. As it is important in preventing displacement of the front of your shoulder joint.
So here are 5 great exercises, a combination of stretches for your rotator cuff as well as some mobility exercises to keep your shoulders moving. Hold stretches for 15-30 seconds. In yoga they suggest stretching for longer to deepen the pose. You may try to hold the stretch up to 90 seconds. However, listen to your body.
- Infraspinatus and Teres Minor Stretches
- While seated, place both hands on waist with thumbs forward, bend forward and let elbow fall toward floor
- Subscapularis and Teres Major Stretches
- Abduct and externally rotate shoulders above head against chair/bench/wall, pull body down (inferiorly).
- Supraspinatus Stretch
- Adduct shoulder and pull arm inferiorly behind your back.
- Circumduction Stretch
- Leaning slightly forward, dangle shoulder and make circles one way and then in the other direction.
- Do 10x in each direction and 10x/side.
- Wall Clock
- Near a wall, consider a clock and reach overhead with the arm and go around in a circle/following a clock pattern go back and forth.
- Complete 10x/side.
Try these exercises out and do them at least once a day. Small steps daily can lead to great results!
As Nike says, “Just Do It!”
