Shoulder is more complicated than just a lump next to your head. Due to the sedentary lifestyle, our shoulder does not move as the way they are designed. Because we don't move them as much as we should, gradually the muscle surrounding the shoulder joints become immobile and lead to injury by forcing it to move. I'm using plural for shoulder joints not because we've got two shoulders but because shoulder does have multiple joints.
Anatomy of the Shoulder
From skeletal perspective we have clavicle (collar bone), scapula (shoulder blade), and humerus (upper arm). There are 8 muscles is shoulders, deltoids, 2 rhomboids, trapezius, subscapularis, supraspinatus, infraspinatus, and teres minor. Subscapularis, supraspinatus, infraspinatus, and teres minor, are known as rotator cuffs. Major function for these four muscles are to stabilize shoulder joints with humerus and scapula.
Cause of Shoulder Pain
Most of the shoulder joint issues happen in the glenohumeral joint, which is connection between humerus and scapula. Commonly known injuries are rotator cuff tear, labrum tear and arthritis.
Possible reason for the pain and discomfort happens is because of the muscles that are supporting the joints get tighter especially the front portion of the muscles such as pectoralis major (chest muscles) and biceps (arm muscles) which brings the two bone closer. These two muscles are not shoulder specific muscles, however, they originate or insert into bones that makes shoulder, which can affect shoulder mobility when those muscles get tight.
Another case of injury is rotator cuffs gets tight due to lack of movement which leads to decrease in range of movement. Although rotator cuffs are the stabilizer muscles for the shoulder, however, with lack of movement the muscles may lose elasticity and cannot sustain during sudden physical activities.
Common scenario can be when someone has been busy with work and couldn't exercise for several years. Then after several years of inactivity decides to go to the gym and perform dumbbell shoulder press and injure the shoulder. Because the shoulder is not prepared properly, muscles and joints get overworked quickly. Problem is not in the exercise but the joints and muscles are not ready to perform.
Muscle tightness happens because we perform most of our activity in front of us, such as using computer, driving, cooking etc, which force the arms and shoulders to come forward with head tilted. By doing so for extended period of time, muscle tend to get tight due to lack of movement. When muscles get tight in this front leaning position, the basic movement of raising arms and scratching the back becomes challenging and can be painful because the joints get rubbed against each other. Not to mention it is a struggle to move the tight muscles.
This condition does not just happen to those who are inactive, by the way. See this a lot in guys who lifts but focus only on developing chest and biceps. Remember the two muscles that cause shoulder tightness?
Release the Tension
As much as we'd like to get the shoulder moving and stronger quickly, we do need to prepare the muscles to be able to function again. First process to improve the shoulder function is to release the tight muscles and move those muscles that has been inactive, so that the muscles that supposed to be working, such as trapezius, rhomboids, and rotator cuffs have more chance of doing what they are supposed to be doing.
Here are the 3 muscle works to release those two muscles. This may be good on the days your are planning for your upperbody training.
Release Work 1: Pec Floss with the Ball
This might be one of the most uncomfortable muscle work. It does hurt but it works amazingly. As you can see on the video, place the ball between shoulder and chest muscles. Best way to find this spot is to touch your shoulder and slide your hand towards your clavicle. You will find a dip where the shoulder muscle and chest muscle overlaps.
Once you find the spot and place the ball, lay on the floor, facing down, with the hands behind your back. As you floss the muscle work on pushing your elbow towards ceiling.
If your muscle is so tight and cannot put your body weight on to the ball, you can do this by standing and leaning against the wall with the ball. Also harder and smaller the ball will be more effective but can be more painful. If the pain is severe, start off with tennis ball or any softer ball.
Release Work 2: Biceps Floss with Foam Roll
This one is not as bad but positioning is somewhat tricky. Place the foam roller between your elbow and shoulder in the front portion of your arm, as shown in the video. Once you lay on the floor, facing down, point the thumb towards the floor so you are pointing your bicep down towards the foam roller.
Slowly work the muscle in both along the muscle fiber, which will be elbow to shoulder and then cross friction by moving your arm towards your head to the hip but in small movement.
Just like in a pec floss, you can do this against the wall. If you do not have a foam roller you can use the edge of door frame or column.
Release Work 3: Foam Roller Angel
Third one is foam roller angel. It is working on your overall shoulder mobility. From the video, lay on the foam roller facing upward. Make sure to have your head supported. Then, stretch your arms out and move your arm up and down while keeping your hands touching the floor. By keeping the hands touching the floor throughout the exercise, this will help stretch out your chest and biceps muscles and able to check to see if you were able to loosen up those two muscles.
Restoring muscle elasticity and joint function does take time but should be the priority for those who are returning to the gym or currently having a shoulder issues. If you are currently experiencing shoulder issues, you may want to regress your training load and volume and rebuild your joint mobility and proper muscular function. Checking your form on your exercises will also help improve your both strength and joint function.
Kota Shimada
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