The shoulder is a ball and socket joint and is the most mobile joint in the body. This mobility allows us to do many things with our hand such as washing our hair, scratching our back, or throwing balls.
Sometimes our shoulders are too mobile, meaning the stability within the joint is reduced. This can be due to
- Trauma such as a past dislocation
- Structural differences due to genetics or repetitive sports.
- Poor muscle control and strength of the shoulder.
Signs of instability may include clicking or clunking in the joint when moving the arm in a certain way. Pain is also often present. For some people, they may have a sense that their shoulder may pop out.
The good news is that exercises to improve shoulder control and strength can significantly reduce these symptoms. This is because they improve the ‘active stability’ of the shoulder. The rotator cuff is an important group of muscles in the shoulder joint that provide stability and movement. The shoulder blade is the ’base’ which is controlled by muscles attaching to the spine and ribs. Making sure these muscles are strong is very important.
The program within TrackActive Me will guide you through exercises for you to strengthen and improve the active stability of the joint. You may need to stick to the exercises for several weeks to see a real change.
It is important while doing this program to reduce or avoid unnecessary activities that cause you pain or feelings of instability. Activities like throwing or push-ups may need to be stopped until you have recovered. You can then gradually ease back into them. In the meantime, make sure you keep active with other exercises and activities. For example, you may find that cycling and other lower body activities are OK. You can also choose from our library of pilates, stretching and lower body strengthening programs. Just select ‘Stay Strong and Healthy’ in the TrackActive Me chat feature.