Mobility Training Part I

The Shoulder Joint.

Last month I posted an article discussing the importance of joint mobility, and the difference between mobility and flexibility. I hope that readers took home the message than in order to truly optimize their physical health, being mobile is equally as important as being fit and strong. After all, who wants their own body restricting them from performing at their peak, especially when this can be prevented?

 

I see so many clients in the gym, and especially on the massage table with shoulder issues. Often ex-rugby players who enjoyed throwing themselves into tackles, but also your office workers who have spent far too long hunched over a desk. The shoulder complex comprises of 4 joints, with the glenohumeral joint (the ball and socket joint where the arm plugs into the trunk) being the most commonly understood and discussed.

 

A healthy glenohumeral joint should allow a large range of pain-free motion. However outside of athletic activities, everyday life in our society does not require us to truly utilize these ranges, and over time the joint can become stiff and restricted. On the other hand, acute injuries, or years of trauma (i.e. our brave rugby player) can cause the joint to implement its own protective mechanisms and restrict movement to prevent further damage. Both of these restrictions can be abolished through joint mobility training, reducing pain and improving your range of motion.

 

A simple method of improving the mobility of any is joint is MOVEMENT. The phrase “use it, or lose it” is extremely applicable to joint mobility and health. Controlled Articular Rotations, defined as active rotational movements at the outer limits of articular motion (Dr. Andreo Spina) is a tried and tested method of greasing up the joints and slowly pushing through the restrictions built up over the years. For the shoulder joint, I prescribe 2 of these controlled articular rotations.

  1. Windmill Rotation:

windmill

Standing with arms by your side, with palms against your thigh, brace your upper body to ensure movement ONLY comes from the shoulder joint, try not to twist your body.

Slowly raise 1 arm forward all the way up. Once your bicep reaches your ear it should become a little more difficult. Reach up high and turn your hand around so your palm is facing outwards.

Bring your arm down backwards until your return to your starting position, trying to stay in the same movement line. After a couple of rotations, change direction.

A health shoulder should allow you to stand side on to a wall and complete the rotation, clearing the whole wall without having to step away or twist your body.

2. Crucifix Rotation:

crucifix

Stand with arms lifted out to the side, parallel with the ground and enclose your fingers around your thumb.

Here we are looking to twist your arms within the shoulder joint. First, twist your right hand so your palm faces up, and twist as far as possible. Meanwhile, twist your left hand so your palm faces down, again twist as far as possible. Your left shoulder should track forward and poke out.

While your arms are twisting in alternate directions, try and get your palms to face backwards if possible. Return to starting position and repeat in the opposite direction.

 

During these movements you may feel plenty of creaking, cracking, popping and even a little tightness. This the joint pushing through its current limits and is completely normal. IF however, you feel pain that can be described and a pinching sensation, stop immediately. Here your joint is impinged and before your complete these exercises you should come and see Christina, Beth in the gym, or your own physical therapist.

Try these movements EVERYDAY and rid yourself of that frustrating stiff shoulder.