What are the Shoulder Stabilisers?
The scapula (shoulder blade) helps the rotator cuff to stabilise the shoulder joint
while in motion. The rotator cuff muscles arise from the scapula and
attach to the head of the upper arm bone. If the shoulder blade is not
stable, undue pressure may be placed on the rotator cuff. Strengthening
the muscles that support the scapula are important.
The most important scapular stabilising muscles that tend to weaken include:
- trapezius (upper, mid and lower fibres)
- serratus anterior
Correct Your Scapular Positioning
The correct position for the scapula (shoulder blade) is back and
rotated down. Essentially, this means maintaining a good 'military
posture', with shoulders back and chest out.
A round-shouldered or
hunched posture is to be avoided at all times.
To achieve the correct
position, you need to use your mid and lower trapezius
muscles to retract the shoulder and pull the scapula down medially. However, it is also important not to dip the acromion, so your upper trapezius and serratus anterior muscle also play an important scapular positioning role.
When you perform any upper body weight training exercise, always get
into the habit of starting with good upper body posture and pinching
the shoulder blades together. You should feel that the scapula is a
solid platform which keeps the shoulder correctly positioned while you
perform the exercise.
What you might find is that exercises that were painful, will
not be painful if you stabilise your scapula correctly. In effect, by
using the scapular muscles you can achieve better shoulder mechanics
and avoid injury.
Correct scapular stability is difficult to learn and demands a great
deal of practice and concentration. You
first need to understand what the correct position is, and often this
requires a physiotherapist to guide you. Then, during training sessions,
instruction and observation from a trainer can help you achieve and
maintain the correct shoulder position.
How to Normalise Your Scapulo-Humeral Rhythm
Your physiotherapist is an expert in the assessment and correction of your scapulo-humeral rhythm. Any deficiencies will be an important component of your rehabilitation.
Your physiotherapist will be able to guide you in the appropriate exercises for your shoulder.
Contact PhysioWorks or Book Online
Can a Posture Brace Help?
Some patients benefit from the use of a passive or intuitive posture brace.
Helpful Products Available Online
Related Treatment Information
|
