Kore Kast
Kore Kast is a Podcast dedicated to integrating health and wellness with an emphasis on Pilates and Functional Fitness. This weekly Podcast is hosted by Kris Harris, a Certified Pilates Instructor and Personal Trainer. Please subscribe and follow our journey...
Kore Kast
Strong Shoulders: Unraveling the Secrets of Anatomy, Physiology, and Pilates
Want to know the secrets to maintaining strong, healthy shoulders and preventing injuries that can sideline your fitness goals? Join me, Kris Harris, your certified Pilates instructor and personal trainer, as we uncover the intricacies of the shoulder joint, its vital role in everyday movements, and how you can keep it in peak condition. This episode isn't just about anatomy; it's about understanding the connection between your humerus, scapula, and clavicle, and the essential functions of your rotator cuff muscles and supporting ligaments. You'll get practical tips on strengthening exercises and therapies, like Pilates, that are transformative for rehabilitation and injury prevention.
Ever wondered how to manage or reduce the risk of common shoulder issues like rotator cuff tears, impingement, or frozen shoulder? This episode dives deep into these conditions, exploring their causes, symptoms, and effective prevention strategies. We emphasize the importance of good posture, shoulder mobility, and avoiding repetitive overhead activities to keep your shoulders pain-free and flexible. With insights into managing shoulder impingement and frozen shoulder, you'll be armed with knowledge to sustain a balanced and healthy body. Tune in for an enlightening journey to build resilient shoulders and enhance your overall well-being.
Hello and welcome to another exciting episode of the Kore Kast. I'm your host, Kris Harris, and I'm a certified Pilates instructor and personal trainer with over 18 years of experience helping my clients to get stronger, recover from injury and move better. In today's episode, we dive deep into the fascinating world of shoulder strength, exploring the intricate connections between anatomy, physiology and the transformative power of Pilates. Get ready to unlock the secrets behind building and maintaining strong, resilient shoulders, as we uncover the science and artistry behind these essential aspects of our physical well-being. Join us on this enlightening journey as we unravel the mysteries and unveil the techniques that can help you achieve a stronger, more balanced body. So let's get started. The shoulder is a complex joint that allows for a wide range of motion, making it crucial for daily activities and sports performance. However, due to its mobility and complexity, the shoulder is susceptible to various injuries. In this episode, we're going to explore the function and anatomy of the shoulder, common shoulder injuries, exercises to strengthen the shoulder and therapies, including Pilates, for shoulder rehabilitation. To strengthen the shoulder and therapies, including Pilates, for shoulder rehabilitation. The shoulder joint is a ball and socket joint formed by the humerus or upper arm bone and the scapula, which is the shoulder blade and the clavicle, the collarbone. It is surrounded by muscles, ligaments and tendons that provide stability and mobility. The primary functions of the shoulder include lifting, reaching, throwing and rotating the arm. It is a highly complex and versatile joint that allows for a wide range of motion in the upper extremities. It's formed by the articulation of three bones the humerus, which is the upper arm bone, the scapula, the shoulder blade, and the clavicle, the collarbone. As we spoke of before, the shoulder joint is also known as the glenohumeral joint, referring to the glenide fossa of the scapula and the head of the humerus. Anatomy of the shoulder joint includes several things. The glenide fossa, which we talked about before, is a shallow socket on the lateral aspect of the scapula that receives the head of the humerus. It provides stability to the joint. The head of the humerus is the rounded ball-like structure at the proximal end of the humerus that articulates with the glenite fossa, the labrum. It's a fibrous ring of cartilage that deepens the glenite fossa, providing additional stability to the joint. The rotator cuff muscles there's four muscles the supraspinatus, infraspinatus, teres, minor and subscapularis that surround the shoulder joint and help stabilize and move the joint Ligaments. The shoulder joint is supported by several ligaments, including the glenohumeral ligaments, coraclavicular ligament, acromoclavular ligament and coracromial ligament ligament, and coracoclavicular ligament Ligaments. The shoulder joint is supported by several ligaments, including the glenohumeral ligaments, the coracoclavicular ligament, the acromicroclavicular ligament and the coracromonial ligament.
Kris Harris:The physiology of the shoulder joint is a synovial joint, which means it contains a synovial cavity filled with synovial fluid. This fluid lubricates the joint, reducing friction and allowing smooth movement. The shoulder joint is classified as a ball and socket joint, as the rounded head of the humerus articulates with the shallow glenite fossa of the scapula. This structure allows for a wide range of motion, including flexion, extension, abduction, adduction, internal and external rotation and circumduction. The shoulder joint relies heavily on the surrounding muscles and tendons for stability and movement. The rotator cuff muscles in particular play a crucial role in keeping the joint in place and allowing controlled movement. These muscles work together to provide strength and stability during activities such as lifting, throwing and reaching. In addition to the bones and muscles, the shoulder joint is also supported by various ligaments. These ligaments help reinforce the joint capsule and prevent excessive movement or dislocation. The ligaments work in conjunction with the muscles to provide stability and support to the shoulder joint. Overall, the shoulder joint is a remarkable structure that allows for a wide range of motion, making it essential for everyday activities and athletic performance. Understanding the anatomy and physiology of the shoulder joint can help us appreciate its complexity and take appropriate measures to maintain its health and function.
Kris Harris:Next we're going to look at some common shoulder injuries, starting with rotator cuff tears. Rotator cuff tears occur when the tendons that attach the muscles of the rotator cuff to the humerus become damaged or torn. This injury can result from a repetitive overhead movement or trauma. A rotator cuff injury is a common shoulder injury that affects the group of muscles and tendons that surround the shoulder joint. The rotator cuff is composed of four muscles, like we spoke of before the supraspinatus, infraspinatus, teres, minor and subscapularis. These muscles work together to stabilize the shoulder joint and facilitate its movement. A rotator cuff injury can occur due to various reasons, such as overuse, trauma, aging or degeneration. There are different types of rotator cuff injuries, including rotator cuff tendonitis. This is the inflammation of the rotator cuff tendons usually caused by repetitive overhead activities or excessive strain on the shoulder joint. And rotator cuff tears. A tear in one or more of the rotator cuff tendons can occur either partially or completely, and it can be the result of acute trauma or degenerative changes over time.
Kris Harris:Some symptoms of rotator cuff injury include shoulder pain. The most common symptom of a rotator cuff injury is shoulder pain, which may be sharp, dull or aching. The pain is often felt deep within the shoulder and can radiate down the arm. Another symptom is weakness Weakness in the shoulder and arm, especially when lifting or reaching overhead. Limited range of motion. Difficulty in moving the shoulder joint fully, particularly with activities such as reaching behind the back or lifting objects. And shoulder stiffness. The shoulder may feel stiff or have a decreased range of motion, making it challenging to perform daily activities.
Kris Harris:Some strategies to prevent rotator cuff injury are Strengthening exercises. Regularly performing exercises that target the rotator cuff muscles can help improve their strength and stability. These exercises may include external and internal rotation exercises, shoulder raises and scapular stabilization exercises. Proper technique and posture when engaging in activities that involve the shoulder joint, such as weightlifting or sports, it's essential to maintain proper technique and posture to avoid excessive strain on the rotator cuff. Gradual progression when starting a new exercise or activity that involves the shoulder. Gradually increase the intensity, duration and frequency to allow the rotator cuff muscle to adapt and strengthen over time.
Kris Harris:Warm up and stretching Prior to engaging in any physical activity, it is crucial to warm up the muscles and improve the flexibility to reduce the risk of injury. Avoid repetitive overhead activities. If possible, try to modify or limit activities that require repetitive overhead movements, as those can place excessive stress on the rotator cuff tendons. Take breaks and rest. Listen to your body and take breaks when needed, especially during activities that involve that repetitive shoulder movement. Adequate rest and recovery are essential for preventing overuse injuries and, finally, maintaining a healthy lifestyle. Adopting a healthy lifestyle that includes regular exercise, a balanced diet and maintaining a healthy weight can reduce the risk of developing rotator cuff injuries. It's important to note that if you experience persistent shoulder pain or suspect a rotator cuff injury, it is advisable to consult a healthcare professional for an accurate diagnosis and appropriate treatment plan.
Kris Harris:Next, we're going to talk a little bit about shoulder impingement. Shoulder impingement is also known as subacrimonial impingement, and it's a common condition that occurs when the structures in the shoulder, including tendons and bursa, become compressed or irritated. This compression can cause pain, weakness and limited range of motion in the shoulder joint. The symptoms of shoulder impingement can vary in severity and may develop gradually over time. They often worsen with activities that involve again those overhead movements or repetitive shoulder motions. Common symptoms include shoulder pain. The pain is typically felt in the front or side of the shoulder and may radiate down the arm. It can range from a dull ache to a sharp, intense pain. The pain is often worsened when lifting the arm or performing overhead activities. Limited range of motion Impingement can lead to a decrease in the shoulder's range of motion. You may experience difficulty reaching behind your back, lifting objects overhead or performing activities that require full shoulder movement.
Kris Harris:Weakness Impingement can cause weakness in the affected shoulder. You may find it challenging to lift or carry objects and your shoulder may feel unstable. Shoulder stiffness Stiffness and tightness in the shoulder joint may be present, making it difficult to move the shoulder freely. Clicking or popping sensations Some individuals may experience a clicking or popping sensation in the shoulder joint when moving the arm. While it may not always be possible to prevent shoulder impingement, there are some steps you can take to reduce the risk and minimize the severity of the condition. Number one is maintaining good posture. Practice proper posture to ensure the alignment of the shoulder joint. Avoid slouching or hunching forward, as this can contribute to shoulder impingement.
Kris Harris:Strengthen the shoulder muscles Regularly. Perform exercises that target the muscles around the shoulder joint, including the rotator cuff muscles. Strengthening these muscles can help provide stability and support to the shoulder joint. Stretching and flexibility exercises Incorporate stretching exercises into your routine to improve the flexibility of the shoulder joint and surrounding muscles. Focus on stretching the chest, shoulder and upper back muscles.
Kris Harris:Avoid repetitive overhead activities. Minimize activities that require repetitive overhead movements, especially if they involve lifting or carrying heavy loads. If these activities are unavoidable, take frequent breaks and use proper technique to reduce the strain on the shoulder. Use proper lifting techniques when lifting heavy objects, use your legs and avoid placing excessive strain on the shoulder joint. Lift objects close to your body to minimize the stress on the shoulder. Warm up and cool down, as we talked about before. Before engaging in activities that involve the shoulder, such as sports or exercise, warm up the muscles with gentle movements and stretches. Afterward cool down and stretch to help prevent muscle tightness.
Kris Harris:Modify activities. If you notice any shoulder pain or discomfort during specific activities, modify or adjust the technique to avoid exacerbating these symptoms. Listen to your body and avoid pushing through the pain. Maintain a healthy weight. Excess body weight can put additional strain on the shoulder joint. Maintain a healthy weight to reduce the load on the shoulder and prevent unnecessary stress. Avoid excessive repetitive movements. Be mindful of repetitive movements that can strain the shoulder joint, such as prolonged computer or desk work. Take breaks, stretch and change positions regularly to avoid overuse, and seek early treatment for shoulder pain. Take breaks, stretch and change positions regularly to avoid overuse and seek early treatment for shoulder pain. If you experience persistent shoulder pain or notice any signs of impingement, seek early medical attention. Prompt diagnosis and appropriate treatment can help prevent the condition from worsening, and it's important to consult with a healthcare professional for an acute diagnosis and accurate personalized advice if you experience symptoms of shoulder impingement. They can provide a comprehensive evaluation and recommend specific exercises, therapies or interventions to address your individual needs.
Kris Harris:Next, we're going to talk a little bit about frozen shoulder. Frozen shoulder occurs when the connective tissue surrounding the shoulder joint becomes thickened and tight. This leads to the formation of adhesions which restrict the movement of the joint. The exact cause of frozen shoulder is not fully understood, but certain factors can increase the risk, including age, from about 40 to 60 years, gender more common in women diabetes, previous shoulder injury or surgery, and certain medical conditions. Frozen shoulder, also known as adhesive capsulitis, is a condition that causes stiffness, pain and limited range of motion in the shoulder joint. It typically develops gradually and progresses through three stages freezing, frozen and thawing. The symptoms of frozen shoulder can vary in severity and typically develop over time and again. They may include shoulder pain. Pain is often described as a dull ache and is usually felt deep within the shoulder joint. It may worsen with movement or at night, making it difficult to sleep on the affected side.
Kris Harris:Stiffness Initially, there may be a gradual onset of stiffness in the shoulder joint, making it challenging to perform everyday activities that involve reaching or lifting. The stiffness progressively worsens and can significantly limit your range of motion, which leads to our next limited range of motion. As this condition progresses, the shoulder joint becomes increasingly stiff, leading to a significant reduction in the range of motion. It may become difficult to raise the arm, reach behind the back or perform overhead movements. Muscle weakness the lack of movement and use of the shoulder joint can result in muscle weakness, especially in the muscles surrounding the shoulder and upper arm, and painful movements. Attempting to move the shoulder joint through its full range of motion can be painful and may cause a sharp or catching sensation.
Kris Harris:While the exact cause of frozen shoulder is not always preventable, there are steps you can take to reduce the risk or minimize the severity of the condition. One is maintaining shoulder mobility regularly perform shoulder exercises and stretches to maintain flexibility and prevent stiffness. Focus on movements that involve the full range of motion of the shoulder joint. Number two is avoid prolonged immobilization. If you have experienced a shoulder injury or undergone shoulder surgery, work with a healthcare professional to ensure early mobilization and rehabilitation to prevent the development of frozen shoulder. Number three is gradual progression of activities. When starting new activities or exercises that involve the shoulder, gradually increase the intensity and duration to allow the shoulder joint to adapt and avoid overuse injuries. Number four proper posture and ergonomics. Maintain good posture and proper body mechanics during daily activities, especially those that involve repetitive shoulder movements. Avoid prolonged periods of overhead or heavy lifting without proper support. Number five manage underlying conditions. If you have medical conditions such as diabetes, it's important to manage that effectively, as uncontrolled diabetes can increase the risk of developing frozen shoulder. Number six avoid excessive strain. Be mindful of your shoulder joint during activities that involve repetitive or excessive strain, such as heavy lifting or repetitive overhead movements. Take breaks when needed and use proper technique and, as always, it's important to consult a healthcare professional if you experience persistent shoulder pain or stiffness to receive an accurate diagnosis and appropriate treatment for frozen shoulder. Early intervention and treatment can help minimize symptoms and improve shoulder mobility.
Kris Harris:Some exercises to strengthen the shoulder are as follows. The shoulder joint is designated and designed to move in all directions and it's a well-rounded exercise program that incorporates movements to challenge and strengthen the shoulder in different planes of motion. The shoulder girdle should be stable and strong, acting as a solid foundation for movement. By engaging the muscles around the shoulder joint, we can create stability and support for optimal function. In order to have strong shoulders, one must focus on developing balanced strength in the muscles surrounding the joint. Neglecting any of these muscles can lead to imbalances and potential injuries.
Kris Harris:Here's a few exercises that can help strengthen the muscles surrounding the shoulder joint. Number one is the shoulder press. This exercise targets the deltoid muscles. You can sit or stand with dumbbells in hand at shoulder level, pressing the weights upward until the arms are fully extended. Slowly lower the weights back to the starting position. Another is external rotation. This exercise targets the rotator cuff muscles. Stand with a resistance band or cable at waist level. Hold the band or cable handle with the arm bent at 90 degrees. Rotate the arm outward, keeping the elbow tucked into the side, and slowly return to the starting position. Another is scapular retraction. This exercise strengthens the muscles that stabilize the starting position. Another is scapular retraction. This exercise strengthens the muscles that stabilize the shoulder blades. You can stand or sit with the arms at your sides, squeeze the shoulder blades together and hold for a few seconds, relax and repeat.
Kris Harris:Some therapies for shoulder rehabilitation include Pilates. Pilates is a form of exercise that focuses on core strength, flexibility and body awareness, and it can be beneficial for shoulder rehabilitation as it emphasizes proper alignment and controlled movement. Joseph Pilates, the founder of Pilates, believed it was a strong core and proper alignment that were essential for overall body function. Some examples of specific Pilates exercises for strengthening the shoulder area include the shoulder bridge. Lie on your back with your knees bent and feet hip-width apart, lifting the hips slowly off the ground, engaging the glutes and core, extending the arms overhead and reaching towards the ceiling, and holding for a few seconds to lower back down. Another is arm circles standing tall with arms extended out to your sides, start making small circles with the arms, gradually increasing the size of the circles. Reverse the direction after a few repetitions, making sure to stabilize the scapula. Another is swan dive Lie face down with arms extended overhead, lifting the chest and arms off the ground while keeping the neck long, holding for just a few seconds and then lowering back down. Joseph Pilates' ideas for strengthening the shoulder area include focusing on proper alignment, engaging the core and maintaining stability throughout exercises. He believed in the importance of controlled movements and emphasized the mind-body connection during exercise. He believed that proper posture is essential for healthy shoulders, and maintaining a tall and lifted spine, with the shoulder blades gently drawn back and down, will help to align the shoulder joint and prevent strain.
Kris Harris:The shoulder is a complex joint that requires stability and mobility for optimal function. Understanding the anatomy, common injuries and exercises to strengthen the shoulder can help prevent injuries and improve shoulder function. Pilates, with its focus on core strength, alignment and controlled movement, can be a valuable therapy for shoulder rehabilitation. And by incorporating specific Pilates exercises, like we talked about today, and with Joseph Pilates principles, individuals can enhance shoulder strength, stability and overall well-being. Always consult with a healthcare professional or certified Pilates instructor before starting any exercise or rehabilitation program for the shoulder.
Kris Harris:And that brings us to the end of this captivating episode of the Corecast. We hope that you've enjoyed delving into the realms of anatomy, physiology and Pilates and discovering the secrets to developing strong, resilient shoulders. Remember that the knowledge and insights gained here are not just the beginning, but they are going to be part of your transformative journey. Now, armed with a deeper understanding, it's time to put what you've learned into action and embrace the power of Pilates to strengthen and sculpt your shoulders. Thank you so much for joining us today and be sure to tune in next week for more inspiring conversations and valuable insights. Until then, stay curious, stay motivated and keep striving for your best self.
Kris Harris:If you're enjoying our podcast and want to help support the work that we do behind the scenes, consider donating at the link provided in the description. Your contribution helps us to continue to bring new episodes every week and enables us to provide valuable information on a wide range of health topics. Stay tuned for next week's episode of the Kore Kast and remember to subscribe to your podcast. It's your favorite platform we are at Kore Kast and follow us on social media, on our Instagram at core underscore fitness, underscore AZ, to stay updated on future episodes. Thanks so much for being part of our community. We look forward to bringing you more engaging content in the future. See you next time, thank you.
