In response to the questions on the Cathe forum regarding shoulder safety and certain exercises, I wanted to review shoulder anatomy and what happens that can, in some cases, make certain exercises risky to shoulder health.
When the shoulder is put in a position of internal rotation, then flexed, abducted or horizontally adducted to greater than 90 degrees, the greater tuberosity of the humerus can't clear the acromion process of the scapula. In plain English, two bones bump together, which in and of itself can be painful.
Making the problem worse is the fact that that space that normally exists between the greater tuberosity and the acromion process has the tendons of the rotator cuff and other structures that run through it. When the space is cut off by certain movements, the tendons get pinched, sometimes even torn, leading to some major problems.
Does this mean that all the exercises deemed questionable--Arnold presses, upright rows, lateral raises--are contraindicated? Not at all. But it does mean that care has to be taken with these and other exercises that can be risky. For example, with Arnold presses, make sure that most of the rotation takes place after the upper arm is level with the shoulder. With upright rows, lead with the elbows, but don't let the forearms get too far below, end the lift with the elbows just slightly above shoulder height, and lift up and back rather than up and forward. With thumbs down or thumbs forward lateral raises, stop the lift when elbows are level with the shoulders or before if you feel pain in the anterior shoulder.
Most exercises that get the "contraindicated" label are the result of improper technique rather than the entire exercise being bad--these are no exception.
Hope this helps!
Maribeth
When the shoulder is put in a position of internal rotation, then flexed, abducted or horizontally adducted to greater than 90 degrees, the greater tuberosity of the humerus can't clear the acromion process of the scapula. In plain English, two bones bump together, which in and of itself can be painful.
Making the problem worse is the fact that that space that normally exists between the greater tuberosity and the acromion process has the tendons of the rotator cuff and other structures that run through it. When the space is cut off by certain movements, the tendons get pinched, sometimes even torn, leading to some major problems.
Does this mean that all the exercises deemed questionable--Arnold presses, upright rows, lateral raises--are contraindicated? Not at all. But it does mean that care has to be taken with these and other exercises that can be risky. For example, with Arnold presses, make sure that most of the rotation takes place after the upper arm is level with the shoulder. With upright rows, lead with the elbows, but don't let the forearms get too far below, end the lift with the elbows just slightly above shoulder height, and lift up and back rather than up and forward. With thumbs down or thumbs forward lateral raises, stop the lift when elbows are level with the shoulders or before if you feel pain in the anterior shoulder.
Most exercises that get the "contraindicated" label are the result of improper technique rather than the entire exercise being bad--these are no exception.
Hope this helps!
Maribeth
