Last week we talked about healthy hip joints and this week we’ll help you “get... that... dirt off ya shoulder” (and also keep it off ya shoulder) like Jay-Z. Side note: After this, we at APH hereby pledge that we won’t make any more corny song references. Maybe. At least not for a while.
We have two sets of ball and socket joints in our bodies -- our hips and our shoulders. Ball and socket joints can be unstable which is why it’s important to make sure all the surrounding muscles are warmed up and mobile. The shoulder is made up of your glenohumeral joint, humerus (arm bone), clavicle, and scapula. It’s surrounded by the rotator cuff, which consists of the supraspinatus, infraspinatus, subscapularis, and teres minor muscles, and an extensive network of other larger muscles that hold everything together.
This extensive musculature connecting the upper extremities, shoulders, and cervical spine directly and indirectly affects the motion of your entire body -- from throwing a ball, to balancing your body in space, to high-fiving your new Physical Therapist!
Here’s a great shoulder warm-up and mobility drill adapted from Lance Ito and passed on to Dr. Todd by his personal PT and good friend Russel Ditchfield. All of these moves are meant to warm up the rotator cuff muscles (supraspinatus, infraspinatus, subscapularis, and teres minor) and surrounding muscles that support the shoulder joint.
Videos 1 and 2: External rotation and abduction with bands.
3 sets x 15 reps each on each side
External rotation and abduction with bands.
Video 3: 3x15x3 reps plus 10 second stretch in each position.
#DrToddSays: Don’t let your shoulders get “dirty”! Keep them warmed up and stretched.