Shoulder Muscles Anatomy
Shoulder muscles consist of two layers of muscles, the first layer of muscles called Deltoids and the deeper layer of muscles called Rotator Cuff.
The deltoid muscle is a rounded, triangular muscle located on the uppermost part of the arm and the top of the shoulder. It is named after the Greek letter delta, which is shaped like an equilateral triangle.
Rotator Cuff Muscles
The rotator cuff is a group of four muscles and their tendons that act to stabilize the shoulder. These muscles are the supraspinatus, infraspinatus, teres minor and subscapularis and that hold the head of the humerus in the glenoid cavity during movement.
Functions of Shoudler Muscles
Shoulder muscles and joints allow the shoulder to move through a wide range of motion, making it one of the most complex joints in the body.
The shoulder can abduct, adduct, rotate, be raised in front of and behind the torso and move through a full 360 degrees in the sagittal plane. This amazing range of motion also makes the shoulder extremely unstable, far more prone to dislocation and injury than other joints.
Common Shoulder Injiuries
-Frozen shoulder: Inflammation develops in the shoulder that causes pain and stiffness. As a frozen shoulder progresses, movement in the shoulder can be severely limited.
-Osteoarthritis: The common "wear-and-tear" arthritis that occurs with aging. The shoulder is less often affected by osteoarthritis than the knee.
-Rheumatoid arthritis: A form of arthritis in which the immune system attacks the joints, causing inflammation and pain. Rheumatoid arthritis can affect any joint, including the shoulder.
-Gout: A form of arthritis in which crystals form in the joints, causing inflammation and pain. The shoulder is an uncommon location for gout.
-Rotator cuff tear: A tear in one of the muscles or tendons surrounding the top of the humerus. A rotator cuff tear may be a sudden injury, or result from steady overuse.
-Shoulder impingement: The acromion (edge of the scapula) presses on the rotator cuff as the arm is lifted. If inflammation or an injury in the rotator cuff is present, this impingement causes pain.
-Shoulder dislocation: The humerus or one of the other bones in the shoulder slips out of position. Raising the arm causes pain and a "popping" sensation if the shoulder is dislocated.
-Shoulder tendonitis: Inflammation of one of the tendons in the shoulder's rotator cuff.
-Shoulder bursitis: Inflammation of the bursa, the small sac of fluid that rests over the rotator cuff tendons. Pain with overhead activities or pressure on the upper, outer arm are symptoms.
-Labral tear: An accident or overuse can cause a tear in the labrum, the cuff of cartilage that overlies the head of the humerus. Most labral tears heal without requiring surgery.
4 Simple Tips on Avoiding Common Shoulder Injuries
1-Warm up, warm up, warm up and cool down, you HAVE to warm up before every training and do cooling down session once you finish your training, not just for shoulders but for your whole body.
Warming up increases muscles flexibility before the heavy training. Training the muscles through an identical range of motion to the lift that is to be done stretches the muscle properly and prevents a pull of any muscle about to be trained.
Cooling down is to allow the body to gradually transition to a resting or near-resting state to bring down your heart rate back to calm state. And stretching after the training relaxes the tension in muscles and maintains circulation in key areas and expedites the healing process after muscles begin breaking down.
2-Don't do Super Wide Grip Pull Ups/Pull Downs. Keep your grip in shoulder width to avoid over stress on shoulder muscles.
3-Avoid the "behind the neck overhead shoulder press, behind the neck pull ups and behind the neck lat pulldown".
4-Use a propper workout schedule as you train your shoulders once per week and don't put too much stress on shoulder muscles during chest or back days.
Best Workout For Bigger And Stronger Shoulders
3-Around The World with Dumbbells
4-Low-Cable Face Pull
5-Single-Arm Cable Pull-Across
For More Optimum And Best Workouts Check This Previous Article Here: