HEALTHY YOU

Shoulder or Shoulder Blade?

We use it every day... virtually all day! Even the slightest of movements at the fingers or wrist has been documented to elicit shoulder muscles to action. Here are some interesting facts about the "shoulder complex":

• The shoulder joint (glenohumeral joint) can achieve over 16,000 positions differentiated by 1 degree for each position.
• It has 10 different muscles which contribute to its normal movement and function.
• 1/3 of your ability to raise your arm actually comes not from the shoulder joint but from the movement of your shoulder blade across the rib-cage (scapulo-thoracic movement).
• There are 16 different muscles that control and move the scapula on the ribs.
• The weight of an average adult arm is approximately 9 lbs.
• The arm is attached to the rest of the body by only one, relatively small joint, the acromioclavicular joint (AC joint) which is where the collar-bone attaches to the shoulder blade at the top/front of the shoulder. The rest are muscle attachments.
• Shoulder injuries make up approximately 30% of all injuries currently treated at Hayashida & Associates Physical Therapy.

Like so much of the rest of the body, one part affects another part, particularly when it relates to movement health of the physical body. Physical therapists evaluate and treat movement-based injuries and dysfunction based upon principles of kinesiology and biomechanics.

The "shoulder complex", as it is often referred to, is comprised of the scapula (shoulder blade), the humerus (upper arm bone) and the clavicle (collar bone). Each articulating piece (joint and muscle groups) is governed by different rules in order to attain or maintain movement health and injury prevention. Variations do exist between different people so what may be true for one person may not be for another. There are, however, some fairly generic "do's and don'ts" when it comes to maintaining a healthy shoulder complex:

• Don't slouch!: When the spine is in a slouched posture, the scapula are forced into a compromising position forward which may lead to impingement of your rotator cuff tendon.
• Do "Set": By doing a very simple isometric exercise called "scapular sets" (bringing the scapula back together and downward and holding for 10 seconds) several times throughout the day you can maintain ideal position and strengthen important muscles.
• Don't ignore pain or loss of motion!: Pain or loss of mobility to the shoulder is an indication something is wrong. If caught early, a lot of shoulder pathologies can be managed relatively easily. Call your physician or physical therapist if you suspect something is wrong.
• Do strengthen your rotator cuff: The rotator cuff is like the steering wheel of a car. A strong cuff maintains efficient movement within the joint and may prevent injury to it. Strengthening the cuff requires elastic bands, pulley's or dumbbells to provide resistance. Call your physical therapist to get simple instructions on how to do the exercises correctly and safely.
• Do use ice!: Due to the close proximity of tissues that often become inflamed with acute or chronic injuries of the shoulder, ice is an excellent means to decrease swelling and pain and assist the body in restoring health to the tissue. 15-20 minutes is usually recommended 2 or 3 times a day (keep a moist cloth barrier between skin and ice to prevent ice 'burns').

The shoulder complex is the foundation of all movements involving the arm. Proper care and management of this part of your body will enable you to retain many years of pain-free activity.

Return to Healthy You