Did you know that the shoulder is the most unstable joint in the body? The structural nature of the shoulder joint, which is a ball-and-socket joint, allows the possibility of a wide range of movements. However, this mobility is accompanied by a lack of stability. Very little bony or ligamentous support exists, meaning the shoulder is a “muscle dependent joint.” This ball and socket joint itself may be compared to a golf ball sitting on a golf tee–as opposed to the hip, which has a very stable ball and socket articulation, necessary for weight-bearing functions. Due to the inherent instability present at the shoulder, it is important to develop correct mechanics and balanced muscular support.
In addition to instability, the muscular imbalance of this joint also leaves it at risk for injury. Many of us carry tension in our neck and upper trapezius, causing those muscles to dominate and become hyperactive. Conversely, the muscles of the lower trapezius and smaller stability muscles of the joint remain underused and weak. This can lead to misalignment of the joint, causing impingement, tears and issues such as frozen shoulder. Because of the instability of this joint and the high propensity for injury when gross movement muscles are over-trained, RedBird focuses primarily on the muscles of stabilization and refined movement. Developing proper mechanics and muscular balance of the shoulder takes time and mindful movement, but it is vital to preserving the longevity of our movement abilities and staying out of pain.
Below is a light weight arm workout that will help to strength and stabilize the shoulder joint. The workout ends with full body integration, but feel free to skip that part and focus on the initial theraband workout.