​Structure
The shoulder joint consists of three bones: the upper arm bone (humerus), the shoulder blade (scapula), and the collarbone (clavicle). These are connected by muscles, tendons, and ligaments that provide both stability and mobility.
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The main muscles that control shoulder movement include the deltoid, supraspinatus, infraspinatus, teres minor, and subscapularis. Together, they enable the shoulder to lift, rotate, and move the arm in various directions.
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A key part of shoulder stability comes from the rotator cuff - four tendons that help rotate the shoulder and keep the joint steady during movement.
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Common Shoulder Conditions
Because of its wide range of motion, the shoulder is also prone to strain and injury. Common issues include bursitis, impingement, rotator cuff injuries, fractures, and dislocations.
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Treatment depends on the underlying cause and severity but may include rest, ice, physiotherapy, pain management, and in some cases, surgery.
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Prevention
To keep the shoulder strong and functional, it’s important to strengthen the muscles around the joint, warm up before activity, and avoid overuse. Regular movement and short breaks during repetitive work can also help prevent shoulder pain.
A strong and mobile shoulder provides better function, less pain, and an improved quality of life in everyday activities.
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Shoulder Exercises
Here you’ll find exercise programs specifically designed to strengthen and stabilize the shoulder. These programs are suitable for both clinical use and self-training, and can easily be adapted to different levels and needs.
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Shoulder blades and scapular stability
The shoulder blades, or scapulae, are flat, triangular bones located on the back of the rib cage, between the collarbones and upper arm bones. They connect the shoulders to the back and play a key role in upper body movement and stability.
Structure of the shoulder blades
The scapulae are supported by muscles, tendons, and ligaments that provide both strength and mobility. They serve as attachment points for many muscles that move the shoulders and arms.
Common shoulder blade issues
Injuries may result from falls, impact, or sports accidents, leading to fractures, sprains, or tendon injuries. Typical symptoms include pain, swelling, and limited motion. Pain around the shoulder blades is also common from poor posture, stress, or prolonged sitting, which can cause muscle tension and irritation.
Treatment and prevention
Physiotherapy, massage, and specific exercises can help relieve pain, loosen tight muscles, and restore normal movement. In some cases, rest and medical evaluation may be required.
Maintain good posture, strengthen the shoulder and upper back muscles, and avoid prolonged sitting to prevent pain around the shoulder blades. Regular movement and proper exercise technique help keep the area strong and flexible.
Shoulder blade exercises
Exercise programs for the shoulder blades focus on strengthening and stabilizing the surrounding muscles and can be adapted to different levels and needs.