The shoulder is characterized by high mobility and has a special anatomical structure. In order for the upper arm to move freely, the surface of the head of humerus is much larger than that of the socket. To ensure that the head of humerus remains connected to the socket and stabilization is possible at all, there are many ligaments and above all muscles around the joint. These muscles are called rotator cuffs and are mainly there to keep the head of humerus in the socket. Comprehensive information on this topic can be found in the article: Shoulder Impingement Syndrome
Effective exercises to imitate
1. exercise – “Biceps Curl” 2. exercise – “Side Lift” 3. exercise – “Outer Rotation” 4. exercise – “Inner Rotation “1) Strengthening the rotator cuff Wrap the Theraband around both hands at about shoulder width, straighten the upper body and pull the shoulders towards the spine, elbows bent 90°, upper arms resting against the upper body. Now pull the Theraband outwards with both hands simultaneously, taking care not to remove the upper arms from the upper body. Repeat the exercise 15 times in 3 sentences.
2) Strengthening of the back and shoulder muscles Fix the Theraband approximately at the level of your head and wrap both ends around your fingers so that the Theraband is taut with bent elbows. Then stretch both elbows, stretch the arms backwards and pull the shoulder blades towards the spine. Repeat this 15 times in 3 sets.
3) Rowing Sit on a chair and fix the theraband in front of you at elbow level, wrap both ends of the theraband around your hands so that it is taut with your elbows bent. Then pull both shoulder blades towards the spine and pull the bent elbows backwards, making sure to keep the upper arms close to the upper body. For a comprehensive collection of “Exercises with the Thera-Band for the Shoulder” please refer to this article “Biceps Curl – Starting Position” Stand slightly bent and hip-wide.
Tense your stomach and keep your upper arms close to your body. The arms are almost completely stretched out in the starting position. In both hands you hold weight, which you can bring up 3 times with 15 repetitions each.
Continue with the next exercise: “Biceps curl – end position “The rotator cuff holds the head of humerus in the socket. This is especially important when lifting the arm. If the head of humerus can no longer be held in the socket when the arm is lifted, it moves upwards against the acromion.
In this way, structures in between can be compressed/constricted. Compressed structures also include the muscles that center the head of humerus. This causes a bottleneck in the shoulder joint of the structures to wear out and causes inflammation with accompanying pain. This is called shoulder impingement (bottleneck syndrome).
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