Anatomy of the Shoulder Joint
The shoulder is a sophisticated piece of mechanism. One often underestimates it. It has the best range of motion when compared to any other joint within the body. However, this massive range of motion can cause joint problems if we are not careful. Let us understand about the human shoulder.
The human shoulder is created from 3 bones: The collarbone (collarbone), the bone (shoulder blade), and the arm bone (upper arm bone). Additionally it is associated with muscles, ligaments and tendons. The articulations between the bones of the shoulder form the shoulder joints allow us to make the movements we do. “Shoulder joint” usually refers to the glenohumeral joint that is that the major joint of the “shoulder”, however, will additionally embody the acromioclavicular joint. In human anatomy, the shoulder joint includes the part of the body where the humerus attaches the scapula, the head sitting in the glenoid fossa. The shoulder is a group of structures within the region of the joint.
There are two kinds of cartilage in the joint. The first type is the white cartilage on the ends of the bones (called articular cartilage), which allows the bones to glide and move on each other. When this type of cartilage starts to wear out (a process called arthritis), the joint becomes painful and stiff. The labrum is a second kind of cartilage in the shoulder which is distinctly different from the articular cartilage. This cartilage is more fibrous or rigid than the cartilage on the ends of the ball and socket. Also, this cartilage is also found only around the socket where it is attached.
The shoulder should be mobile enough to perform the actions of the arms and hands. However additionally, it should be stable enough to permit actions like lifting, pushing and actuation. The compromise between mobility and stability leads to an out sized variety of shoulder issues not faced by any other joints in the body.
The muscles that are responsible for movement in the shoulder are attached to the scapula, humerus, and clavicle. A key factor in building delts is the understanding of shoulder joint in brief and how the muscles act to bring this awesome shoulder girdle (joint) to move, making it the most versatile joint in the human body.
The muscles and joints of the shoulder enable it to manoeuvre through a remarkable range of motions, making it one of the foremost mobile joints within the form. The shoulder will abduct, adduct, rotate, be raised in front and behind the body, and can move around a full 360° within the sagittal plane. This tremendous variation of motion additionally makes the shoulder very unstable. It is at much more risk of dislocation and injury than any other part of the body.
One of the most common reasons for visits to the doctor is for musculoskeletal symptoms. The shoulder is the most movable joint within the body. However, it is an unstable joint owing to the range of motions it allows. This instability increases the chance of joint injury, typically resulting in a degenerative process during which tissues break down and stop operating well. Major injuries to the shoulder include rotator cuff tear and bone fractures of one or more of the bones of the shoulder. The rotator cuff is an anatomical term given to the group of muscles and their tendons that act to stabilize the shoulder. A rotator cuff injury will cause a variety of irritation or injury to the body structure, muscles or tendons.
A shoulder dislocation happens once the arm bone separates from the bone at the glenohumeral joint. The shoulder joint has the greatest range of motion of any joint within the body and as a result, it is notably vulnerable to dislocation and luxation.
Signs and Symptoms
- Extreme pain, which may generally be felt on the arm past the shoulder.
- Inability to manoeuvre the arm from its current position, notably in positions when trying to reach far away from the body and with the arm twisted completely towards the rear.
- Numbness of the arm.
- Visibly displaced shoulder. Some dislocations end in the shoulder.
- No bone within the aspect of the shoulder, showing shoulder has become disjointed.
Shoulder Workouts with Dumbbells:
Dumbbell shoulder workouts widen one’s shoulders and help build lean, muscular and robust shoulder muscles. Deltoid exercises will build larger and stronger shoulders. Men need robust and muscular shoulders while ladies need lean and shoulders.
Shoulder workouts with dumbbells stay identical, however a variety of repetitions and sets are modified.
Dumbbells are effective exercise tools for muscle building and fat loss. They can be used for a large form of exercises and are simple to include in workouts. If performed properly, dumbbell shoulder exercises are very safe. Like any variety of exercise, one must make sure all sets and repetitions have a proper approach so as to avoid injury and reap the advantages of shoulder workouts with dumbbells.
Dumbbell Shoulder Workout
Always warm up before starting shoulder workouts with dumbbells. This is vital before any kind of exercise and a crucial step not to be forgotten. Warming up before one starts, can assist in staying flexible throughout the entire workout and prevent injury. This prepares your muscles for the vigors to come.
- A good warm up can include 5 to 10 minutes of light aerobic exercise. One may follow this by stretching the muscles in every major muscle group. You will even need to stretch before and after all the aerobic exercises. This can facilitate the muscles fluidity and you will end up feeling better throughout the workout as a result of which the exercises will be easier to execute.
Specific Pre-Exercise Warm up
- This refers to warm up sets being done before the weight training exercises. As an example, if one were going to do a bench press 200lbs, one usually does warm up sets and builds up to 200lbs.
- Dumbbells are available in different sizes and models but basically one is confronted with the choice of getting a set of dumbbells which has a fixed weight or one with adjustable weight.
- A set of fixed weight dumbbells will be costlier but will have the greatest ease of use whereas adjustable weights sets need to be adjusted each time one is doing a dumbbell shoulder exercise.
5 Shoulder Workouts with Dumbbells
The press, overhead press or shoulder press is a weight training work out, performed while standing, during which weight is pressed straight upwards from the shoulders till the arms are locked out overhead.
1. Shoulder Press – It’s additionally referred to as military press.
Grab a pair of dumbbells. The overhead press involves moving a dumbbell from the shoulder and pushing it up above the head till the elbows are fully locked. As the bar clears the head, the lifter leans forward slightly so as to stay in balance. As the bar is lowered back to the shoulders and clears the head once more, the lifter leans slightly back. The overhead press is an extremely effective compound upper-body exercise.
2. A Lateral Raise is the first technique with which bodybuilders increase shoulder muscle dimension and mass. They are among the sole exercises capable of isolating the muscles within the middle shoulder area and are a fantastic way to gain the wide shouldered “V” form that all body builders have.
- Lateral raises are often performed in a sitting or standing position. They need the employment of dumbbells. Dumbbells enable us to perform coinciding lifts with each arm. This guarantees identical workout for both sides of your body, building the muscles of the shoulders.
- The movement starts with the arms straight, and the hands holding weights at the edges or in front of the body. The arms are kept straight or somewhat bent, and raised through an arc movement in the cornal plane that terminates when the hands are at approximately shoulder height.
- The exercises are often completed with one shoulder at a time (with the opposite hand to stabilize the body against the load moved), or with both hands at the same time if 2 parallel pulleys are accessible.
- This movement, once the shoulder is in neutral rotation, primarily targets the center head of the deltoid. The anterior (front) and posterior (back) heads of the deltoid also co-contract to assist the abduction function. If the shoulder is laterally (externally, outwardly) revolved, the anterior deltoid becomes the cause of the glenohumeral joint, the posterior deltoid de-activates, and therefore the middle head assists.
Stabilizing Exercises For Shoulders
3. Rear Deltoid Raises
The rear delt raise, additionally called the rear deltoid raise, or rear shoulder raise is exercise in weight coaching. This exercise is an isolation exercise that heavily works the posterior striated muscle.
There are many totally different variations of this exercise and they are all wonderful for operating the rear delts. Use one variety of Bent Over Lateral Raise for a handful workouts and then switch to a unique variation.
- Using dumbbells, bend over at the waist along with one’s feet, shoulder wide apart. Keep a slight bend within the knees to stop strain on the lower back. Clutch the dumbbells at arm’s length in front of one with the palms of one’s hands facing one another. Keep a slight bend in the elbows.
- Using your upper back strength, raise the dumbbells to the rear and upwards in a curved arc so much as one is able to. Hold this position for a second to maximize the height contraction within the rear deltoids. Lower the dumbbells back to the start position and repeat.
Well-developed rear delts can facilitate to keep your shoulders balanced and also to stop plenty of shoulder injuries and rotator cuff issues.
4. Front Shoulder Raise
The shoulder has 3 heads (the front, middle and rear deltoids); one can decide on exercises that focus on all 3.
The front raise targets the front deltoid though it will involve the opposite shoulder areas additionally. For this move, one will likely want lighter weights. This move involves keeping the arms straight, making this a long lever move and, therefore, more difficult.
- To perform the exercise, the lifter stands with their feet, shoulder wide apart and weights or resistance handles held by their side with a pronated (overhand) grip.
- The movement involves bringing the arms up before the body to eye level and with solely a small bend within the elbow. This isolates the anterior striated muscle (front of the shoulder) and uses the anterior deltoid to raise the load.
- When lifting it is vital to keep the body still. Therefore the anterior deltoid is totally utilized; if the load still can’t be raised while standing then it’s too significant and a lower weight is required. It’s vital to keep the elbow slightly bent when lifting as keeping the elbow barred can add stress to the elbow joint and will cause injury.
Note: Resist the urge to bend back and let gravity facilitate with this raise. Don’t swing and let momentum do some of the work. These are common errors one may see when watching others performing front raises. Work on obtaining one’s feet positioned for a good base to help prevent this (feet, shoulder wide apart and knees slightly bent).
5. Shoulder Shrug or Dumbbell Shrug
Heavier weights ought to be used for this exercise. Dumbbell shrugs are basic exercises that are simple to do and facilitate to build up one’s back, neck and shoulders.
- Stand erect with a dumbbell in each hand (palms facing your torso), arms extended on the edges.
- Raise the dumbbells while elevating the shoulders as high as possible while exhaling. Hold the contraction at the highest for a second.
Tip: The arms ought to stay extended at any time. Refrain from using the biceps to help raise the dumbbells. Only the shoulders should be moving up and down.
- Lower the dumbbells back to the first position.
- Repeat for the counselled quantity of repetitions.
Shoulder workouts with dumbbells usually do not isolate muscles. Being dishonest can be very tempting. Deceitfulness will involve using body movements that help one perform a dumbbell exercise more easily.
An example of cheating would be to sway one’s upper body forward and back when doing biceps curl. Although the dumbbell exercise will be easier to perform that way, one is effectively cheating oneself out of the gains in targeting muscle groups. It is therefore advised to use and sustain good posture when performing shoulder workouts with dumbbells. In the biceps curl example, attempt to keep the upper body very still when doing the exercise to minimize cheating.
Benefits of Shoulder Workouts with Dumbbells:
The main advantage in dumbbell shoulder workout routines is that on top of exercising the main muscles, shoulder workouts with dumbbells will also require an effort from various other muscles as well. This is unlike exercising on gym-type machines where the main targeted muscles are isolated and are the only ones being worked upon.
Dumbbell exercises allow complicit muscles to grow in strength together and prevent muscle groups from developing independently and out of sync.
In shoulder workouts with dumbbells, one only requires to access a pair of dumbbells. Using this equipment one can perform hundreds of exercises and target every major muscle group in the body.
Words of Caution
- One needs to use caution when including shoulder workouts with dumbbells in one’s workout routines since the risk of injury is especially high. Moreover, one needs to be careful when picking dumbbells from the floor and placing them back.
Unlike most muscles, broad shoulders show even when one is fully clothed! If one wants that sought after V-taper, working on shoulders is very important.
- The shoulder has very small muscles and the joint itself can be injured very easily so one really needs to watch one’s form when doing shoulders. You will always see people doing shoulder workouts with dumbbells but they often cheat so much that one wonders if they are doing a leg work out or a shoulder workout.
Many of these exercises are best done seated as they remove the temptation of using the legs to bounce the weights up. It is important that while doing these exercises one should keep one’s elbows and hands in front of one’s body. The shoulder is very unstable and prone to injury if extended behind the torso. In all these exercises, the shoulders are held all the way down and back like the one is trying to hold a tennis ball between the shoulder blades – this makes the shoulder stronger and less prone to injury.