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The shoulder joint is one of the most flexible and widely used joints in the human body. The reason for the incredible amount of flexibility and motion of the shoulder is due to the limited stability of the joint by ligamentous, capsular, and muscular structures. For this reason, the likelihood of injury to the shoulder joint is higher than other joints in the body. Something as simple and lifting heavy groceries, or playing too much softball on the weekend can stir up a host of reactions in the shoulder, leading to overuse or irritation to joint structures. By following a simple regimen of stretching, gentle strengthening, and being mindful of posture and safe lifting strategies, the likelihood of developing a shoulder injury may be decreased.
The shoulder joint is an articulation, or gliding, of the upper bone in the arm, “the humerus,” and the bone of the upper back, the scapula or “shoulder blade.” The shoulder joint is similar to a golf ball resting on a golf tee; the top of the humerus is very large and round, whereas the section of the scapula is shallow and concave. Surrounding these two bones is a fibrous capsule and many ligaments which aid in keeping the bones of the shoulder relatively stable.
There are four muscles surrounding the capsule of the shoulder that are referred to collectively as the “rotator cuff.” These muscles include the supraspinatus, infraspinatus, teres minor, and subscapularis. These muscles work to reinforce the stability of the shoulder along with the ligaments and capsule, but also provide mobility that allows for motions such as throwing a baseball, starting a lawnmower, or stacking dishes in a top cabinet.
To protect and preserve all of the structures of the shoulder joint, it is important to warm up the shoulder prior to any physical activity, especially sports. This can be achieved by moving the arms in big circles slowly 10-15 times each direction, moving the arms while lightly jogging or walking, or applying a hot pack or heating pad to the shoulder area prior to participating in activity.
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