shoulder exercises

Shoulder Anatomy

Exercise Muscle Anatomy

Shoulder Anatomy Muscles

The basics of Shoulder Anatomy, The shoulder maybe a ball and socket joint. It’s created of 3 bones: the higher os longum (humerus), wing bone (scapula) and the bone (clavicle). 

shoulder anatomy

How does a shoulder work?

The shoulder ball fits into the little socket (glenoid), the glenoid is enclosed by a soft animal tissue lip (labrum), which deepens the socket.  The higher a part of the wing bone (acromion) comes over the shoulder joint. One finish of the bone is joined to the acromion by ligaments to make the acromioclavicular (AC) joint.

A complex body part may be a cluster of muscles and tendons that attach your arm bone to your bone and permit you to elevate your arm overhead.  A fluid-filled sac (bursa) lies between the rotator cuff and also the appendage. Its performance is to produce smooth movement of the complex body part because the arm is elevated. 

Type of ligaments present in Shoulder?

Ligaments hold one bone to a different bone and limit the number of motion accessible within the joint. This prevents excess movement or motion in directions not supposed for a specific joint. The tighter the ligaments are, the less motion offered. as a result of the shoulder is an extremely mobile joint, the ligaments should be loose to permit motion altogether directions. This creates some inherent instability within the joint, and an avenue to potential injury. There are 4 main ligaments such as:

shoulder anatomy

1. Glenohumeral Ligaments (GHL):

A joint capsule could be a watertight sac that surrounds a joint. Within the shoulder, the joint capsule is made by a bunch of ligaments that attach the humerus to the glenoid. These ligaments are the most supply of stability for the shoulder. they’re the superior, middle and inferior glenohumeral ligaments. they assist hold the jostle place and keep it from dislocating.

2. Coraco-acromial Ligament (CAL):

Another ligament links the coracoid to the acromial process – coracoacromial ligament (CAL). This ligament will thicken and cause Impingement Syndrome

3. Coraco-clavicular Ligaments (CCL):

These 2 ligaments (trapezoid and cone shape ligaments) attach the collarbone coracoid method of the shoulder bone. These little ligaments (with the acromioclavicular joint) play a crucial role keep the shoulder bone connected to the collarbone and so keeping your shoulder ‘square’. They carry a colossal load and ar extraordinarily robust.

A fall on the purpose of the shoulder will rupture these ligaments with dislocation of the AC Joint.

4. Transverse Humeral Ligament (THL):

Holds the connective tissue of the long head of musculus biceps brachii muscle within the groove between the bigger and lesser tubercle on the arm bone (intertubercular sulcus).

Anterior Ligament Sprain/Dislocation

This injury sometimes happens once we raise the arms overhead or bent on the aspect and apply a force, like with retrieving a significant object from an overhead shelf. If the load is simply too nice, then the ligaments within the front of the shoulder become overladen and may tear, inflicting a sprain. If the ligaments tear enough, then the bones will separate and cause a dislocated shoulder. Dislocations ought to get immediate medical attention within the hospital room. Treatment involves applying traction to the joint, that permits the shoulder to come to its traditional position than an amount of immobilization to permit the ligaments to heal.

Unfortunately, the ligaments don’t heal quite as tightly as they once were. The shoulder becomes progressively unstable, disposing it to a different dislocation. Conservative treatment following a dislocation involves the strengthening of the rotator cuff, a bunch of 4 muscles that offer further stability to the shoulder. As you progress your arm through the area, the rotator cuff sucks the pinnacle of the arm bone, medically termed the humerus, into the socket, when a dislocation, it’s even a lot of necessary to stay the bodily structure operating properly. You will be observed a healer, who can give instructions within the correct exercises.

The shoulder still dislocates, surgical intervention could also be needed? This entails adjusting the shoulder capsule by “pulling up the slack” within the loose ligaments and sewing them back in place. This surgery is very prospering at stopping future dislocations, however, there’s an amount of immobilization and rehabilitation for many weeks following the surgery.

Shoulder Anatomy Separation

This is a typical traumatic injury caused by falling on an extended hand. With this injury, the force of landing on the hand is transmitted through the shoulder, inflicting a tear within the ligament that holds the clavicle in situ. The result’s a dislocation of the joint wherever the clavicle meets the scapula, situated at the bony area on high of the shoulder.

This joint is termed your acromioclavicular, or AC joint, and since this can be the pivot point wherever the shoulder bone rotates, an injury here can cause important loss of performing within the arm, particularly within the overhead range of motion. Minor sprains within the ligament might heal, however, active people who have problems or pain with arm use may have to endure surgical correction, as the conservative treatment typically won’t restore correct mechanics and movement patterns. Surgery involves gathering a connective tissue from elsewhere within the body and dealing it as a replacement for the broken ligament. This effectively anchors the os back in its correct position.

Shoulder Workouts/Exercises in the Gym

This will help you through the anatomy of the deltoids and how to train them for full growth. Building boulder shoulders will create the width of your frame.

  • Anterior Head – Front Shoulder/Delt
  • Lateral/Middle Head – Side Shoulder
  • Posterior Head – Rear Shoulder

The shoulders are made up of three ‘heads’, or different muscles that allow the shoulder to move as it does.

The Anterior Head

The anterior head is, as the name suggests is at the front of the shoulders.

This anterior head may be trained directly with exercises like the military press and standing lateral barbell raises.

This head is also trained heavily during the bench press (any version), so compared to the other two heads of the shoulders the anterior needs the least amount of direct work to stimulate growth (as long as you’re performing bench presses in your exercise regime). The medial (middle head) of the delts is answerable for the breadth in your shoulders and might be trained with lateral raises. To perform a lateral raise, hold a combination of dumbbells by your sides, palms facing inwards. Then raise your arms upwards, until they are parallel to the floor and then back down to your sides, this is one repetition.

The medial head has to be trained with a very strict type as there are many ways to betray this exercise, as an example, swinging the weight up along with your body. This won’t stimulate your medial delt for full development.

Train your medial deltoid with a rage rap of 10 – 12 reps. This will change you to control the movement through all of its stages and extremely focus on fatiguing the muscle.

Most people also agree that a max rep range is best to stimulate growth during this head of the delts.

The Posterior Head The muscle at the rear of the shoulders may be trained with reverse dumbbell flyes. you can sit on a bench, lean over your knees, then raise the dumbbells out, very similar to a lateral raise. Or, even better, position a bench as if you were going to perform an incline bench press, but lie your chest on the bench instead of your back. This may feel slightly awkward initially but really stretches the posterior head. Think of this exercise as a ‘reverse flye’ movement.

Now we know the different deltoid heads and what exercises stimulate them, we can discuss different types of workout regimes.

As the heads of the shoulders are relatively small and you want to isolate them there are intensity techniques you can use to train your shoulders in the least amount of time to supply the largest growth response.

Most people advocate a ‘superset’ or ‘trust’. Basically this implies performing 3 or 4 exercises, one after another. An example of this would be

Military press x 8 – 10

Dumbbell side lateral x 12 – 15

Dumbbell rear delt flye x 12 – 15

Perform these ones after another with basically no rest between the exercises, beginners may want to start with two instead of three exercises. Take a couple of minutes rest and repeat.

If you are performing a separate shoulder workout then simple sets of 3 x 10 – 12 will work fine. However, most people add them on to a chest routine, or a push movement routine (a workout with only push movements). Therefore moving quickly throughout the exercises will be best for overall growth.

Topmost Exercises: Shoulder workout for women and men

Anterior Head – Front Delt:

• DB Front Raise 
• Barbell Front Raise 
• Plate Front Raise
• Kettlebell Front Raise
• Cable Front Raise 

Lateral Head – Side Delt:

• DB Side raise 
• Machine Lateral Raise 
• Cable Side Raise
• Plate Side  Raise
• Kettlebell Side Raise
• DB Arm CIrcles

Posterior Head – Rear Delt:

• DB Single hand rear fly 
• Cable Crossover for rear delt
• Cable rear fly bent over
• Plate Rear fly
• Kettlebell rear Raise
• Machine rear delt fly

What is the reason behind shoulder pain?

Shoulders type a very important part of the higher back. Their anatomy makes them extremely permeable pain because of sprain, strains, tears, and inflammation. The muscles and ligaments within the shoulder joints can themselves be the reason behind back pain.

Rotator cuff

A rotator cuff is formed of four main muscles. It binds the shoulders joints along and is extremely sensitive to tension and stress.


The movement of the shoulder blades is also controlled by tiny sacks of fluid known as bursae. The bursae will become swollen, infected and inflamed resulting in acute pain at the purpose of the shoulder.

Neck and arm

Arthritis and disc hernia in the neck can result in pinched nerves. The resultant pain is observed because of the shoulder blades.

Trigger points

The trigger points within the front and facet muscles of the neck typically cause annoying pain within the shoulder blades in the upper back. it’s familiar solely to only a few people who some times the higher back pain is caused by these trigger points. Trigger points situated underneath the arm may also cause pain at the lower tip of the shoulder and the middle back.

Shoulder Blades? and What Causes of Pain Between Shoulder Blades?

The shoulder blade, otherwise called the scapula is that the bone structure within the upper back a part of the body connecting the arm to the thorax (chest wall). The shoulder blade also forms a part of the socket that connects the higher arm to the socket. It’s enclosed by muscles and tissues that cushion the bone structure permitting the shoulders to move swimmingly. Thus, the shoulder blade is basically involved in the completely different movements of the human arms. Like several different elements of the body but, the shoulder blade might suffer swelling and inflammation, which results in what is usually observed as shoulder blade pain.

However, pain between shoulder blades could also be caused by a variety of maybe. The pain could also be sourced from inflammation of the tissues or tendons close to the scapula or the shoulder blade. Muscles close the shoulder blade might have been torn or strained because of some strenuous activities. Identical cases might also apply as regards the tendons and ligaments within the scapula region. Joint dislocations can also result in shoulder blade pain as a result of a powerful trauma after an accident or throughout a play of a sport. Shoulder blade pain might also involve infection or bone tumor within the region of the scapula, however, cases of this kind are terribly rare.

Although pain between shoulder blades might signal that there’s one thing wrong with the tissues, joints, ligaments or muscles around and inside the shoulder region, it’s not but continually the case. Not every type of pain between shoulder blades is indicative of infection, inflammation, or issues among the scapula region. Pain between the shoulder blades could also be an indicator of illness apart from that which is directly associated with infection within the scapula; such pain could also be a symptom warning from one amongst the organs of the body. This kind of pain is known as “referred pain“.

Shoulder blade pain might signal any pain from another a part of the body the severity of which can vary from delicate to severe. Since, the pain could also be a referred pain from the lower part of the neck, or from the lower part of the rear. This might be caused by an excessive amount of stress or an excessive amount of time spent in front of the pc. This might drawback indicate a posture downside. If the person contains an irregular posture, the spine could also be affected and thus it refers to the strain and pressure to the shoulder blade area.

On the other hand, pain between shoulder blades might indicate severe medical issues or conditions within the alternative organs of the body. It’s going to mean an imminent heart failure; it’s been documented that before a heart attack, most are experiencing pain between their shoulder blades. Gallbladder sickness may additionally manifest within the variety of pain between shoulder blades. This may frequently be in the middle of vomit. it might even be caused by liver cancer and esophageal cancer or cancer within the esophagus because of the abnormal growth of cells and tumors in an exceedingly person’s esophagus.

How can I relieve my shoulder pain Naturally?

Shoulder pain is versed by nearly everybody in their life. It can strike unexpectedly, although not sans a cause, and maybe an annoying hitch to daily activities.

Shoulder pain, with all its discomfort and also the nuisance it wreaks on life, maybe cured quite simply. There are several ways to go about it, and the most commonly vouched for is a natural way.

Here are 5 simple ways to ride through pain in the shoulder without harmful medication:

1) Relaxation

The first step towards healing is always a relaxation, then comes the identification of the problem, rather than the other way round. First of all, once experiencing shoulder pain, relieve yourself of any quite stress on the neck and shoulder area. Relax once well refreshed for a decent amount of your time and during a correct posture, move to the second step of finding the answer on a way to get rid of shoulder pain.

2) Pain Relief

Step two consists of relieving yourself of the excruciating pain.

The best natural style to approach its alternating usage between ‘hot’ (reusable gel packs, hot compress, etc.) and ‘cold’ (ice-pack, cold compress, etc.) in 20-minute intervals.

This works in sports-related injuries or any injury that happens quite suddenly.

But within the case of chronic pains or successively increasing pain from dangerous posture, contemplate applying ointments or creams made of these natural ingredients:

Belladonna: wealthy in anti-inflammatories and also a well-known pain reliever.

– Naja: Amazing pain-relieving properties. It works directly on the affected space sans impairing the other spontaneous muscle cluster.

3) Improvisation

If the shoulder pain is not chronic or sudden but happened gradually over time, you can be sure that it has to do with the environment you spend your time in.

– Use neck pillows when a strenuous day at work.

– shore the chair or couch with cushions so your posture remains correct.

– Sleep on a correct quilt and avoid sleeping in odd or unhealthy postures like padding your head over your hands.

4) Stretch

If you’re curious whether this is often all there’s to your question of a way to get eliminate shoulder pain, you’re certain some disappointment as a result of the genuine

In cases of injury-related shoulder pain, begin stretching your neck and shoulder muscles as far as comfy forty-eight hours when the initial shock.

5) Strain and Exercise

Avoid strenuous activities that keep the pressure on your neck and shoulder for too long.

Although it would not have an effect on the shoulders directly, it can affect the neck muscles that successively affect the shoulder muscles. Performing mild exercises like stretches and yoga can keep the muscles and tissues performing like well-oiled parts of a machine. Therefore, it also reduces your probabilities of getting to a therapist or a doctor and asking the way to get rid of shoulder pain.

Frozen Shoulder?

Frozen shoulder (Adhesive capsulitis, periathritis) could be a condition characterized by a loss of all movements at the truth shoulder joint. There’s pain at the start. Pain settles down and there remains stiffness that sets in over a brief amount of time. Clever individuals might recall a traumatic incident. In others, it may return on slowly. Stiffness is also permanent. The movement that’s maximally affected is external rotation (rotating the arm outward faraway from the body).

This leads to an inability to achieve behind the pinnacle with the hand to tie the hair. When each shoulder is affected aged ladies are in an embarrassing scenario. Overhead activities are also affected because the degree of elevation of the arm is reduced.

The shoulder blades, it’s lined by a bag-like capsule. The capability of this joint is regarding 15- 20 cc. In frozen shoulder, the capability is reduced to 2- 3 cc. The movements at the shoulder joint occur synchronously thereupon at the joint between the shoulder bone and also the body and are set off to some extent by this.

Shoulder Problems in Diabetics in India

Diabetics in the Republic of India have an extra burden of joint drawback additionally to their general issues of nerves, eyes, blood vessels, kidneys, etc.

Diabetics are vulnerable to develop a condition of the shoulders known as primary frozen shoulder. It can have an effect on each shoulder in a little proportion of individuals. It always resolves over an amount of time however can leave behind a long-lasting deficit of absolute movements.

Middle-aged diabetics also develop tears of the rotator cuff and this could lead to a secondary frozen shoulder. The rotator cuff is a cluster of tendons on the top of the shoulder that supports stabilizing the joint. They can develop calcium deposition within the rotator cuff tendons.

They are ready to develop gouty arthritis in their shoulders like in the other joints since gouty arthritis has an association with diabetes. gouty arthritis is a condition because of the consumption of acid which is a by-product of the digestion of red meat.

Will a frozen shoulder heal on its own?

Advice is plentiful on a way to treat frozen shoulder syndrome. In fact, there’s data differing info that somebody might simply become confused on what actual treatment to travel with. I mean, there’s miracle shoulder patches, doctors advertising surgery, and therapists proclaiming their one-of-a-kind method for instantly curing adhesive capsulitis. As a shoulder and upper extremity specialist myself, and someone who’s actually experienced total shoulder lockdown after surgery in ’98, I thought I would give the benefit of my experience on what not to do when treating this condition.

A little background first: I developed rotator cuff problems back in 1998 due to a Type III acromion (spur at the end of my clavicle). It got to the point where I couldn’t even lift my arm without excruciating pain despite the fact that I knew how to treat frozen shoulder and rotator cuff problems. I tried injections and the like with no lasting relief. I finally decided after months of pain to undergo a subacromial decompression and rotator cuff repair. At that time I had been practicing physical therapy for approximately 1 year.

Following the surgery, I went back to work almost immediately, taking precautions not to rupture the repair. My motion was coming along fine until about week 2 post-op. Things got busy in the clinic and I slacked off on my therapy. This was a bad decision because between weeks 3 and 4 my shoulder stiffened up to the point I couldn’t even raise it 30 degrees from my side without terrible pain. My surgeon confirmed that my joint capsule had shrunk and probably developed some capsular adhesions which were causing all of the pain and inflammation. It was then and there that I decided I had better learn how to treat frozen shoulder syndrome the right way.

Fortunately, I did learn — by doing a lot of the wrong things first. In school, they teach you all of the anatomy, diagnoses, and treatments for various problems, but what they can’t give you is experience. Here’s what has learned through experience NOT to do when treating a frozen shoulder, not only through treating hundreds and hundreds of frozen shoulder patients but also through my own trials and tribulations with this condition:

1) Wait it out – Unfortunately, this condition will not just go away without leaving some pretty bad shoulder problems. Early consistent treatment, with good physical therapy, is how to treat frozen shoulder and regaining full shoulder function.

2) Diagnose yourself – Diagnosing your own medical problems is very rarely a good idea. With shoulder problems, there is so much that can be wrong and if the wrong treatment is carried out it can leave one with worse shoulder function than before. For instance, if you treat a frozen shoulder with post-operative rotator cuff exercises you will get nowhere and probably end up with more pain as you inflame the shoulder further.

3) Force range of motion – Patients who succumb to this way of thinking, or who have a therapist that believes this will most likely give up therapy because their shoulder will get worse! Forcing range of motion, particularly in the early stages of this syndrome will only cause further inflammation and pain.

4) Perform stretches and exercise sporadically or just “when you feel like it” – Treating this condition properly involves systematic and structured exercise. Knowing the best time and frequency to perform exercises (and when not to) will vastly improve shoulder function much quicker. As you can hopefully see, how to treat frozen shoulder involves much more than just doing a few stretches here and there. Sometimes knowing what not to do can make a big difference as well — I wish I had have known!

Type of treatments of frozen shoulder?

However, the different medical conditions are thought to concatenate to a patient’s propensity for developing this condition. Diabetes, a history of heart surgery or shoulder injury, and hyperthyroidism are all medical conditions that may affect whether or not a person develops a frozen shoulder.

There are three phases to the frozen shoulder. First, the patient will experience severe pain in the arm and shoulder region. This pain can cause the patient to be reluctant to move the arm leading to stiffness and potential temporary paralysis. This is the second phase. During the third phase, the inflammation will begin to improve and the patient will notice a restored range of motion.

The severity of the pain and stiffness will determine the treatment that is prescribed. Most physicians agree that the foremost effective treatment is physiotherapy, steroid injections, and NSAIDs (non-steroidal medicine drugs).

When physical therapy is done for its treatment, there are exercises that patients must do on a daily basis if physical therapy is to be successful. If the pain is intense, a nerve block may vindication to reduce a certain of the pain.

If all alternative types of frozen shoulder treatment have unsuccessful, there are extreme measures that may be taken to correct the matter.

The doc might elect to try and do a shoulder manipulation whereas the patient is beneath anesthesia.

Standard treatment In INDIA-

This is a mix of physical therapy and steroid injections when the condition is at the start of painful. The physio may be done reception. the standard orthopedical treatment has been a manipulation underneath anesthesia. This carries a theoretical risk of fracture however has not been validated in practice.

A manipulation is contraindicated when an x-ray reveals that the bone is extremely osteoporotic. it’s additionally contraindicated in diabetics as more exuberant connective tissue can type in response to the crude methodology.

Reference – Click here By Dr. A.K. Venkatachalam
Consultant orthopedic surgeon, Chennai,
Knee & Shoulder Clinic, Besant Nagar.

Standard treatment In USA-

Do you want to avoid a permanently frozen shoulder? Have you tried physiotherapy and are annoyed with the results? If your frozen shoulder is getting the best of you and you would like some assistance,

Reference – Click here. By Phoenix Pain Treatment
9140 W Thomas Rd. B106
Phoenix Arizona 85086

Various Shoulder Conditions 

Impingement Syndrome causes rubor (inflammation of the bursa sac) and/or tendonitis (inflammation of the complex body part tendons). Impingement happens once the tendons and bursa square measure squeezed underneath the appendage. This generally happens as a result of bone spurs, injury, repetitive overhead lifting or muscle weakness. Most patients with impingement syndrome can have pain with the utilization of the arm, significantly overhead, as well as pain once sleeping on the shoulder at the hours of darkness.

Initially, these issues are often treated with rest, medication medicines, corticosteroid injection, associate degreed an exercise program to strengthen the complex body part muscles. If pain continues when this treatment, arthroscopic surgery is also needed to get rid of the swollen bursa sac and/or to get rid of bone spurs that square measure pushing on the complex body part.  Partial complex body part tears will occur if the complex body part rubs against bone spurs for a period of your time or as a result of associate degree injury.

In several cases, arthroscopic surgery is required to remove the spurs that square measure pushing against the complex body part and to repair the rotator cuff. If left untreated a partial tear may get to an entire rupture of the rotator cuff.  Complete complex body part Tears might occur from years of repetitive rubbing of bone spurs against the complex body part, repetitive work or from an abrupt injury. once this happens the complex body part “pulls” far from the arm bone. This causes pain and weakness. Surgery is typically needed to repair the tears.

Dr. Goradia performs the majority rotator cuff repairs arthroscopically with a little camera rather than creating an oversized cut on the shoulder.  Dislocations & Instability happens once the ball (humeral head) slips out of the socket (glenoid). this may happen as a result of abrupt injury or from overuse of the shoulder ligaments. generally young, active patients when a primary time, abrupt dislocation have up to a 75- 90% probability that their shoulder can dislocate once more.

For this reason, there has been a trend towards arthroscopic repair when the 1st-time dislocation in patients underneath twenty-five years of age. Older or less active people sometimes do alright with rest associate degreed an exercise program. Surgery is also required for people who still have issues. Many surgeons repair the torn ligaments by creating massive incisions on the shoulder.

As instruments have improved, most patients are often with success treated by arthroscopic surgical repair on associate degree patient basis as Dr. Goradia performs often.  Labral Tears will occur once falling on the arm/shoulder, having the arm suddenly pulled, a lifting injury or repetitive overhead activity with the arm. The labrum is that the cartilage “lip” that lines the shoulder socket or glenoid. This lip helps to deepen the socket therefore the shoulder ball can keep within the socket higher.

Once this labrum tears away from the socket bone, patients expertise pain, catching, clicking and/or lockup. This condition is best treated with arthroscopic surgery. you’ll hear or examine a SLAP Tear. this can be a particular sort of Labral Tear that happens on the highest a part of the socket. Biceps connective tissue tears typically lead to a “Popeye” muscle look of the arm.

The biceps muscle within the arm contains a connective tissue that attaches to the glenoid or socket inside the shoulder. If the connective tissue tears lose the muscle typically “falls” down into the arm. Although this appears strange, most patients don’t have pain or vital weakness and therefore don’t got to have surgery. Partial tears, however, are also painful and sometimes need surgery.  Shoulder Separations square measure common injuries that square measure typically confused with shoulder dislocations. A separation happens once the ligaments between the appendage and also the clavicle (acromioclavicular ‘AC’ joint) square measure slashed. Most of those injuries square measure treated with a sling. solely severe separations need surgical repair. 

A Frozen Shoulder will occur once associate degree injury causes pain and also the patient stops the exploitation of the arm. inside a brief amount of a couple of weeks, the shoulder will become terribly stiff and painful with connective tissue. in an exceedingly little variety of patients, a frozen shoulder will occur for no reason in the least with none injury. Patients with the polygenic disorder and thyroid issues square measure additional likely to develop a frozen shoulder.

In most cases, patients are often treated with a cortisone shot and stretching exercises with a healer. If the shoulder continues to remain frozen some patients can like a manipulation of the shoulder or arthroscopic removal of connective tissue.  Osteoarthritis will cause destruction of the shoulder (glenohumeral joint) and surrounding tissue, yet as tearing of the complex body part. For patients United Nations agency doesn’t respond to associate degree exercise programs, medications and/or corticosteroid injections, shoulder replacement surgery is also necessary. Reference – Click Here

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