Shoulder Mobility

There is so much that goes into shoulder mobility, that it is impossible to describe it in a 90 second video, so this video only covers why strength training is important to improve shoulder mobility. The shoulder complex consists of four joints - the sternoclavicular joint, acromioclavicular joint, glenohumeral joint, and scapulothoracic join - that need to move smoothly through a full range of motion for good shoulder mobility. One of the things required for this to happen is that the muscles that cross these four joints must work in sync perfectly. This requires muscular balance and good neuromuscular synchronization. 

Let’s take a look at how movement of the scapula (or shoulder blade) affects the movement of the arm. The scapulothoracic joint is kind of a false joint because it doesn't physically connect to another bone. Instead, it glides over the ribcage to help position the upper arm and protect the shoulder from injury. Though most of the movement of the upper arm comes from activation of muscles that cross the glenohumeral joint, it is the muscles that control the scapula that position the humeral head in the glenoid of the shoulder. 

For example, if the arm is raised above the head, the scapula moves down and rotates under the armpit to keep the humeral head from crashing into cartilage that borders the top of the glenoid fossa (the socket in which the humeral head rests). If the muscles that control the scapula are weak, not only does it risk damage to the joint, but other muscles have to compensate for the inactive muscles in the back. This is a common cause of pain in the front of the shoulder, especially during overhead movements.

This is where strength training can play a role in improving mobility. Creating a program that strengthens weak muscles and restores neuromuscular synchronization between all the muscles that cross the shoulder girdle, as well as the supporting muscles of the core, improves mobility in the shoulder and protects against potential injury.