How to keep the SHOULDER JOINT Healthy and Strong! | PART 1

Hi, friends and students!
Let's talk today about a very important topic – HOW to KEEP the SHOULDER JOINT HEALTHY! You all know very well that the shoulder joint is the most mobile of all joints and of course you know that, thanks to or because of this, it is also the most easily traumatized. What should be avoided in training and in normal life in order not to hurt yourself and the shoulder joint specifically.
The human shoulder joint is a ball and socket joint between the humerus and scapula. Covered elastic joint capsule, reinforced by ligaments and muscle surrounding the array. The most frequent mechanical injuries of the shoulder joint are dislocations, under the capsular fractures of the head and neck of the humerus, fractures and sprains around the joint ligaments, tendons and muscles and this is understandable because the joint performs all sorts of movements in all planes, functionally it performs: the abduction, adduction and rotation and circular motion, flexion and extension.
Innervation (communication organs and tissues of the Central nervous system via the nerves) the joint receives from the axillary nerve branches and long thoracic, radial, and subscapular nerves.
Anatomy and function of the deltoid muscle (bundles)

Deltoid gets its name from the triangular shape to which it is similar, it covers the shoulder joint and shoulder muscles (biceps and triceps).
It consists of three separate bundles (in other words has 3 heads):
• Front – front
• Mid – medial
• Rear – rear
The main function of the deltoid muscle: abduction of shoulder outward to a horizontal plane (pay special attention to this when performing abduction dumbbell in hand).
Features bundles (heads) of the deltas is that they all perform different functions is due to the fact that all three beams are attached (originate) in different places:
The front group of fibers starts from the most part of the front edge and the upper surface of the lateral third of the clavicle.
Lateral group — from the acromion of the scapula.
Back band — from the bottom of the rear edge of the spine of the scapula along its entire length up to the medial edge.
Further, all three beams are combined and pass into the common tendon attaches to the V-shaped tuberosity (deltoid tuberosity, tuberositas deltoidea) on the outer surface of the humerus.
It is this structure different and the initial mounting of each of the three beams dictates the rule - each of these beams can and should be accented to pump.
What is even more interesting is the fact that the results of electromyographic studies of the deltoid muscle can distinguish at least seven groups of fibers independently from each other.
The Delta supplies the Rear envelope shoulder artery. Is innervated by the axillary nerve of the brachial plexus, formed by the anterior branches of the fifth and sixth pair of cervical spinal nerves (C5, C60) AND IF YOU HAVE PROBLEMS IN the SPINE, YOU will FEEL DISCOMFORT IN the SHOULDER JOINT.
It's time to talk about the FUNCTIONS of the Deltoid muscle as a whole and each beam separately, it is necessary to understand when and under what conditions it will work a particular beam.
The simultaneous voltage reduction) of all three beams causes movement of an arm in the frontal plane, and if you will perform the movement by rotating the arms inward, you will get the maximum efficiency from the movement. Muscles antagonistic to this motion (the movement of an arm) are the pectoralis major and the latissimus dorsi.

The front beams are involved in the lateral movement of an arm at external rotation of the shoulder. In flexion of the shoulder their is a small role, but they help in this movement the pectoralis major muscle (elbow slightly below shoulder). Promote muscle: the subclavian, the big chest and wide back with internal rotation of the shoulder. Simply PUT -raise HANDS in FRONT of HIM and bringing the ELBOWS TO the AXIS of the BODY.
The lateral bundles are involved in the lateral abduction of the shoulder in its position in the internal rotation and horizontal abduction with external rotation of his, but practically do not participate in horizontal extension of shoulder (if internal rotation). SIMPLY PUT – RAISE YOUR HANDS (ELBOWS) IN SIDE.
Rear beams take great interest in horizontal extension, especially because of the small participation of the latissimus dorsi in the movement in the horizontal plane. Other horizontal extensors — infraspinatus and small round muscles — also work with the rear portion of the deltoid muscles as external rotators, internal rotators antagonistic — large pectoral muscles and a wide. The rear portion of the deltoid muscle also takes a big part in the hyperextension of the shoulder, with the support of the long head of the triceps. SIMPLY PUT – THE ABDUCTION (ELBOWS) AGO.

With the Deltoid muscle figured it's time to talk about something that few people know and few where they say, although we must pay tribute to those who do and thank them for their useful information, because I just found out about this is after the training, probably, 10 years. What are we talking about – talking about the inner muscles (rotators), which, unlike the Deltoid, we do not see and do not see, even if we want them, but if we're not going to coach is a guarantee they will lead to the imbalance of power between the deltoids and rotators, which in turn leads to pain and serious injury of the joint.

Recall again that the human shoulder joint has a very complex but at the same time elegant design. His anatomy allows significantly enhance the ability of our hands, including to perform complex motions over his head, but that's what and increase range of motion in the joint decreases its stability, which makes the shoulder joint vulnerable to various problems, if any of its parts is damaged and works incorrectly.

Shoulder rotator cuff slides between the humeral head and acromion, when we raise our hand. Between the rotator cuff and the acromion there is a special Bursa which provides reduced friction between the two friction surfaces, as if lubricating the surface of the cuff, protecting it from friction with acromion.

If the space between the acromion and the humerus in relation to the various causes is narrowed, and the movement of the limb occur again and again, day after day, the cuff will be impaired, which leads to disastrous consequences.
Shoulder rotator cuff holds the humeral head tightly against the glenoid cavity. The rotator cuff stabilizes the shoulder joint, and along with the deltoid muscle provides balanced movement in it. When the rotator cuff is damaged or even torn, the shoulder joint becomes unbalanced.

Prejudiced cuff between the humeral head and the acromion, and any movement of the shoulder joint becomes painful. The shoulder joint becomes weaker and weaker, until, until you can no longer lift my arm.
Damage to the rotator cuff is very common, it can be caused by falling or excessive lifting of heavy weights with improper technique, but in bodybuilding this is due to ignoring the muscles of the rotator (rotators) which as I said leads to an imbalance distribution of forces and naturally to the injury.
These injuries are called acute. They are accompanied by sharp pain and weakness in the shoulder joint, the patient cannot raise the arm. However, despite the fact that the cuff may be damaged at a time when the acute injury, yet usually its damage to occur gradually.
The rotator cuff of the shoulder has a low level of vascularity, and the more tissue is supplied, the better and faster she is recovering from injuries and the less is exposed to in principle. And we remember that the nutrients are in the blood, and the hormones are only in working muscles – I think no need to explain now the need of the training of the Rotators, to save the entire shoulder joint, even if you are not an athlete, and for athletes it is vitally necessary.

The rotator cuff the shoulder joint is a collection of four muscles which wrap around a ball and socket joint of the shoulder:

PREGABALINA;

SUPRASPINATUS;

INFRASPINATUS;

SMALL ROUND.

All four muscles of the cuff are attached by its Central end to the scapula, then through the shoulder joint they attach to the humerus providing motion in the shoulder joint, rotates humerus outwards and lead her inside.

Any excessive sprain, dislocation or severe impact damage the rotary cuff, as well as with age, changes occur in muscles and tendons of the cuff for those who do not take care of her with physical therapy, causing inflammation, thickening and other degenerative changes that naturally disrupts the shoulder joint. The cuff tendon may increase and no longer fit between the humeral head and the acromion process of the scapula, moving the joint becomes painful and sometimes impossible. Even at rest and night pain occur during sleep, it is difficult to find a comfortable hand position, then destroyed the cartilage in the shoulder joint stopping any movement in it. I hope in more detail than conveyed to any skeptic the need to train these muscles, we let them never see.

What you need to know to keep the shoulder joints in a working and healthy state – of course, that you have to train the muscles of the rotators, for if many people think that they train during bench movements, they are mistaken, we train only the deltoid muscle. Rotators needed for special moves, designed exclusively for them.
They are as follows:
If you do not have a special trainer, but I'm sure not, because in Russia I such did not meet, and in America, only in one of the rooms saw, the easiest way would be to perform exercises for the rotators in a Crossover when you get between the blocks sideways to a stack with weights, and the rope is lowered to the level of the shoulder, ideally the cable must be parallel to the floor and your forearm.
Take the handle on the end of the cord, presses the elbow tight to the body, and humerus at the same time lowered down (hand down bent at a right angle at the elbow joint). If we stand with his left side to block, then start the movement with the left arm, keeping the elbow motionless, pressed to the body condition, we give the hand a slow, twisting motion to the body and slowly withdraw back, doing 15 repetitions, alternating right and left hands performed by three approaches, and then turn the block right side and follow the same procedure, only now the left hand will be under a positive phase in the abduction of the forearm, and the right Ghost – the same 3 sets of 15 repetitions for each hand.
I draw your particular attention that the weight here should not be large, you should start with the smallest of the possible, the rotators do not need power to work they just need a job, easy, affordable, non-traumatic factors, but is able to increase the blood supply to these muscles is all that is required of us. Keep this in mind and control yourself from using unnecessary excessive weights when training the rotators.
Another good way to train rotators with dumbbells (light weight also) we follow the same movement just lying on the bench at his side, alternately right, then the left side. The conditions are the same as you would in a crossover – pressed to the body, the elbow bent at a right angle, relaxed flowing movements, without jerks and accelerations, both hands alternately in each of the positions.
You need to perform another exercise – when you stand with your feet slightly wider than shoulders, dumbbells in hands. Hands allotted to the side and bent at the elbows at a right angle, the humerus parallel to the floor and forearms looking up and parallel to each other. Slow controlled smooth motion omit hands down, twisting them at the elbow, while the humerus do not move and remain parallel to the floor, then slowly raise back. The same 3 sets of 15 repetitions.
Perform these exercises before every bench workout, on deltas and on the pectoral muscles, but not all at once, and alternating in each of the three proposed methods.

DON'T MISS PART 2

Be careful about your health in General and specifically to the shoulder joints. Train smarter, not harder, friends. Good luck to all and positive.