Our shoulder joint is the most mobile joint, but also the least bony joint in our body. The shoulder joint belongs to the shoulder girdle. Since the head of the joint is not sufficiently surrounded and stabilized by the upper arm from the flat joint surface on the shoulder blade, the securing of muscles and ligaments is of great importance, especially in the shoulder.
The so-called rotator cuff encloses the shoulder head and secures its position in the glenoid cavity. 4 muscles belong to the rotator cuff:
- M. supraspinatus (external rotator of the shoulder)
- M.
infraspinatus (external rotator of the shoulder)
- M. subscapularis (internal rotator of the shoulder)
- M. teres minor (external rotator of the shoulder)
Seven simple exercises to follow
Take about 20 minutes for the following 7 exercises. You should do these 7 exercises 3 – 4 times per week. 1. exercise – “shoulder outer rotation” 2. exercise – “shoulder outer rotation-pre-bent” 3. exercise – “outer rotation-Theraband” 4. exercise – “PNF-arc” 5. exercise – “outer rotation with fixation” 6. exercise – “inner rotation with fixation” 7. exercise – “butterfly-reverse
Exercises
1st Exercise You can start in a standing position. The arms are held against the body, the elbows are bent 90° and rest against the chest. There they remain fixed during the whole exercise.
Now the forearms are turned outwards and backwards, the shoulder blades contract. The exercise is performed slowly and powerfully, it is important that the elbows remain on the body. 2nd Exercise From a slightly bent position the rotation can also be trained well.
From a knee bend with the upper body slightly tilted forward, raise your arms to about 90° so that your elbows are at shoulder level and your hands are next to your head (elbows are bent). From this position, the forearms can now be turned upwards and backwards. This is also an exercise for the outer rotators of the rotator cuff. The movements of both exercises can be repeated 15-20 times in 3 sets.
