3 methods to preserve our shoulders How useful, they must be solid … but not stiff. So, let’s think about maintaining their robustness, without neglecting their elasticity.
Those who have already injured their shoulder know how much this joint is involved in many actions of daily life. Without it, you can no longer grab, carry, pull, push, throw, lift … The shoulder also accompanies the movements of the neck and head. It is, in fact, the most mobile joint in the body.
“It brings together the head of the body. humerus (the arm bone), scapula, acromion (the bone that points to the top of the shoulder), and collarbone. A multitude of tendons, muscles, ligaments and nerves reinforce the complexity of this articular system ”, explains Germain Delos *, physiotherapist specializing in shoulder pathologies.
We don’t forget to relax them From childhood, we learn to straighten up and stand up straight. If this position helps maintain the tone of the back, it often leads to contracting the shoulders which, moreover, stiffen under the effect of stress. This is how the amplitude of our movements is found “naturally” limited. Fortunately, to relax the shoulders, there is a simple solution: “We have to shrug (and release) them several times during the day. This immediately releases the tensions, assures François Rousseaux, sports trainer. And when you have supple shoulders, you move better. It is observed in the practice of many sports: swimming, athletics, tennis … ”
On preserves their mobility We use our legs and our pelvis without thinking about it, when we get up, walk, climb stairs … While we spontaneously little stress on the upper body. And for good reason: in general, the opportunities to hoist the arms above the head or to carry loads arms outstretched are rare! However, observes Germain Delos, “women, by daily stapling and unhooking their bra in the back, have acquired good rear mobility of the shoulders” . It is therefore on this model of small repeated gestures that any sedentary person can exercise their joints, in order to delay, or even prevent, the appearance of osteoarthritis or capsulitis.
We make sure to strengthen them if necessary Professionals who overuse their shoulders (painters, movers, caregivers …) often suffer from tendinopathies. According to Health Insurance, 37% of musculoskeletal disorders affect the shoulder. The right reflex for the people concerned? “As for high level athletes, set up a daily strengthening program recommended by a physiotherapist or a sports doctor, depending on the requested area and work-related constraints” , advises Germain Delos. In the event of pain, strategies of stimulation of the lower body, such as lunge placements, allow the joint to be relieved.
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Exercises to be performed every day Advised by our two experts, they are suitable for everyone, except in the event of a shoulder injury.
For more flexibility Standing, with a broomstick on the shoulders (held with the hands), bust straight, abs tight, legs slightly bent: rotate the whole bust to the right and to the left. Ten sets.
For more power Lying on your back, arms outstretched with small dumbbells in your hands (1 kg to start), bend and unfold your arms above your head. Ten sets.
For more stability Standing, with a 1.5 liter bottle filled with water in one hand, extend your arm. Try to stabilize the bottle by keeping your arm straight for a few seconds, then switch sides. Five sets.
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