Shoulder Trigger Points For Bulletproof Shoulders
The shoulder is quite possibly the most mobile joint on your body. Unlike most joints, that move about like levers on a single plane, the shoulders can go 360 degrees in multiple directions--if you’re flexible enough, that is. There are certain shoulder trigger points that are worth focussing on to get you a more bulletproof shoulder, whatever it is you are using them for.
However, shoulder mobility comes at a price. Because your shoulders can move about in different directions, they are also less stable and more likely to get injured.
Here’s the reason why:
Shoulders aren’t built like most ball and socket joints. Instead, they’re made of a ball joint (called the glenohumeral joint) and a half-socket (called the scapula or shoulder blade), the former only partially enclosing the latter.
If you can picture a superhero action figure with a movable shoulder, that’s pretty much it. Only in real life, the joint is held in place by muscles rather than screws and pegs. Since the scapula only partially encloses the glenohumeral joint, the latter can move freely in different angles, which allows for greater mobility but also increases the likelihood of injury.
It’s simple biomechanics, really: more moving parts = greater wear-and-tear = greater likelihood of injury.
Joints like the elbow are limited because they are held in place by ligaments, which restrict motion to a single plane. Joints like the shoulder, on the other hand, are more mobile because they are attached to both ligaments and muscles.
The Shoulder Muscles
The shoulder is held in place by three groups of muscles: the Shoulder Blade Muscles that move and position the scapula, made of the rhomboid, trapezius, and pectoralis muscles; the Rotator Cuff Muscles that stabilize the glenohumeral joint, made of the supraspinatus, infraspinatus, subscapularis, and teres minor; and the Prime Mover Muscles that serve as the primary movers of the glenohumeral joint, made of the latissimus dorsi, deltoid, and pectoralis. Together, these muscles allow the shoulder to move freely across different planes of motion.
However, these muscles are also susceptible to injury, especially when you’re exercising or playing a sport. Simple motions like throwing a ball or performing a pushup can create undue strain on your rotator cuff muscles when done incorrectly. Because they are so vulnerable, athletes and fitness enthusiasts tend to take extra care when it comes maintaining shoulder mobility and preventing shoulder injuries.
Want bulletproof shoulders?
Here are some common trigger points (a.k.a. muscle knots) and how to address them. All you’ll need is a floor, a wall, and a tennis ball or lacrosse ball which you can get here.
Unable To Reach Behind Your Back
Can’t remove your bra or scratch your back? That’s your infraspinatus begging for some TLC.
How to fix:
Position yourself with your back against a wall, and place a lacrosse ball (or tennis ball) on your upper back, between your shoulder blade and your spine--that’s your infraspinatus. Massage out that area by sliding your shoulder over the ball as follows:
Posterior Shoulder Release | Travis Dodds
Can’t Lift Your Arm
Can’t raise your hands in the air and wave ‘em like you just don’t care? That’s your subscapularis calling for help.
How to fix:
Position yourself with your back against a wall, and place a lacrosse ball (or tennis ball) on your upper back, right below your traps. Massage out that area by moving your arms up and down, like you’re making a snow angel, as follows:
How To Release The Supraspinatus | Rotator Cuff Relief
Rounded Shoulders
Rounded shoulders make you look smaller and weaker, almost like you’re too scared to look forward. And a lot of it is caused by bad posture and tightness in the pectoralis muscles. If you’ve been sitting on a desk or working on a laptop, it’s time to stretch out and improve your flexibility.
How to fix:
Lean with your back against a wall, planting the back of your head, upper back, lower back, and tailbone firmly on the wall. Raise your hands to your sides and bend your elbows 90-degrees, like a goal post. Make sure your head is looking straight ahead and your feet are one-foot away from the wall. Slide your forearms up and down, while keeping your shoulders at 90-degrees. Afterwards, return to the goal post position and bend your torso side-to-side. It should look like this:
Wall Angel Exercise
Frozen Shoulder
Sorry, bud. You may have to sit out awhile. A frozen shoulder is best rested, especially in severe cases.
What causes a frozen shoulder?
A frozen shoulder (or adhesive capsulitis) develops when you are not able to use your shoulder normally, usually because of an injury, a chronic illness (like a stroke or diabetes), or surgery. The condition is characterized by severe tightness and a buildup of scar tissue around the shoulder joint. It occurs primarily among postmenopausal women aged 40 to 70 as well as people with chronic illnesses.
How to fix:
Treating a frozen shoulder usually begins with applying heat and non-steroidal anti-inflammatory drugs (NSAIDs) to the affected area. Sometimes, when the problem isn’t that severe, some gentle stretching is applied.
Severe cases are usually treated using one of two surgical methods:
(1) manipulation under anesthesia wherein the patient is put to sleep while the arm is manipulated into different positions, and
(2) arthroscopy which uses an arthroscope--a straw-like apparatus equipped with a miniature camera and various precision tools--to cut through scar tissue and tight muscles and ligaments.
A frozen shoulder is no joke. When in doubt, it’s always best to consult a professional. Or you could do yourself a favour and check out:
The Frozen Shoulder Workbook which is a in depth guide on improving your range of motion and reducing pain in a frozen shoulder.
Highly recommended.
These are only some of the ways to keep your shoulders flexible and mobile. For a more comprehensive guide on shoulder mobility (and full body mobility as well) check out Kelly Starrett’s Becoming A Supple Leopard.
Here’s to stronger, bulletproof shoulders! Cheers!
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