Side raise? Shoulder pain? Did you do it right?
Lateral raises are an essential exercise in the gym! Many of them will turn their wrists upward when doing lateral raises, with the little finger higher than the thumb (shoulder internal rotation) (above picture)
It is probably because holding the dumbbell in this way affects the forearm. The lower the load, the easier the action will be. Furthermore, if you are doing lateral raises while standing, the dumbbells are usually placed in front of you, and the grip of the arms in internal rotation seems to be more natural, because when the dumbbells are placed flat at the low point of the movement, they will not touch the body too easily, so as not to affect the body. Movement Track
But doing so may put your shoulder at risk of injury!
Why?
Before answering the question, you can try it yourself. With your arm in an internal rotation position, abduct your arm to 90 degrees. You will find that your shoulder joint gradually feels like it is being pushed. .
Let’s look at the structural diagram of the shoulder joint
Shoulder jointComposed of the clavicle, scapula, and humerus, it is the joint with the largest range of motion in the body.
Then you can take a closer look. There are many tendons, ligaments, and joint capsules passing through the subacromial space. You can see that this space is very small! p>
When our shoulder is in the normal physiological position (neutral position), the shoulder can move freely in this space! Including shoulder flexion, abduction, rotation, etc.
Lateral raise is mainly an abduction movement of the shoulder: Normal shoulder abduction range is 180 degrees, when shoulder abduction is 0-30°; the scapula does not move; when 30-90° the humerus is external 2° of scapula abduction and 1° of scapula abduction; 1° of humeral abduction and 1° of scapula movement at 90-180°
When the hand is raised to perform shoulder abduction, the scapula will rotate upward at the same time, which is called this coordinated movement. For scapulohumeral rhythm
But when your shoulders move away from the neutral position, the movement of the shoulders will decrease. Something went wrong!
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1.When your shoulder internally rotates, your humerus will move forward, bringing the acromin process and coracoild process closer together. meetingThis makes the already narrow subacromial joint space even narrower!
2. Internal rotation of the shoulder will cause the scapula to turn forward, away from the neutral position (refer to the hunched posture). The scapula cannot rotate upward normally (the scapula has been pulled forward and tilted forward, The muscles that can rotate the scapula under the scapula - pectoralis minor, rhomboids and levator scapula are all in a state of tension, restricting the scapula from rotating upward);
3.Inner shoulder During rotation, due to the overall forward tilt of the thorax, the pectoralis major shortens, which limits the upward and backward rotation of the clavicle;
Back to the test at the beginning of the question! (Internal rotation of the shoulder and upward abduction of the shoulder) You will find that you have no way to achieve the normal 180 range of motion!
This way: If you insist on abducting the shoulder when the shoulder is internally rotated, it will cause the tendons and ligaments under the acromion to be pinched and rubbed! The shoulder pain has been coming for a long time!
Us You know
No matter what movement you are doing, our goal is to pull the humerus and scapula back into the glenoid fossa so that the shoulder is in a neutral position! This will create a very stable posture
So, for the more recommended lateral raise movement, it is recommended to maintain an externally rotated arm (thumb up) throughout the movement. Slight external rotation (external rotation of the humerus) can pull the scapula back and down. Keep it in the right place!
However, when you slightly externally rotate, your front deltoid muscle will move to the highest point on the horizontal plane, which will reduce the presence of the middle deltoid muscle, but you can try to make your Lean forward slightly! This will be better! The picture below demonstrates!
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