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Exercise of shoulder girdle and muscles of the arm

The muscles of rotator cuff, biceps, triceps and the deltoid are important for a lot of our daily movement in the upper limbs/shoulder girdle. In avoidance of muscle atrophy of upper limbs and shoulder girdle. Exercise of the upper limbs and shoulder girdle muscles can be done, in order to avoid the outcome . Moreover, strengthening the muscles of upper limbs and shoulder girdle with exercise will maintain type 2 muscles fibers when you get older, since people lose 10% of muscle mass every year after age of 25 . In addition, one might need to strengthen the muscles and do rehabilitation after surgery.

Stimulating Muscular Adaptation

Depending on individual’s level of condition or the age, as well as post-surgical intervention, one might need to do different loads and repetitions, as well as have enough recovery time between sets. If the goal is to gain strength and individual are not at any illness or post-surgical status, one should do high loads with 80-90% of 1 rep max, for 6-8 reps with a full recovery period. If the goal is to gain muscular size then individual should be doing moderate load 80% of 1RM for 8-12 with low-to-moderate rest. If the goal is to gain muscular endurance, individual should perform a low intensity, high volume and have little recovery time. Likewise, this can be used on those who are recovering from injury or surgery that way patients, to adapt the muscles to the workout movements and/or load.

Rotator Cuff

Movements that are adduction, abduction also the internal and external rotation are needed to bring in and/or reach for objects. Rotator cuff are the muscles that attach to the humorous and sit on scapular bone to stabilize to the glenohumoral joint. It sits like golf ball in the hole, known as socket and ball joint. The muscles that are in the rotator cuff are teres muscles (which supports the shoulder joint), supraspinatus (which supports the shoulder joint), and infraspinatus (which supports the shoulder joint) subscapular . To perform the following exercise you need a dumbbells and/or pulley cable. Some of the Strength training for Shoulder girdle muscles are: standing row with a pulley work mainly middle trapezius and lower trapezius. External rotation with arm abduction 90 degrees the exercise works the infraspinatus and teres minor muscles. Internal rotation works the pectorals and subscapularis muscles. External rotation with pulley, works the infraspinatus, teres minor and posterior deltoid. Thumbs-Down with pulley this exercise works the supraspinatus. Shoulder Exercise: Extension from 45° works the following muscle Latissimus Dorsi,Teres Major, Triceps Long Head, Teres Minor. All these exercises will help to stabilize one’s muscle after surgery with low weight and increasing it gradually, every month or so. After surgery joint and muscles main be weak, it is not recommended for patients to apply great force on them. However, if an individual is in good form and plans to strengthen the muscle, then multiple sets should be done instead of one set until failure. It has been shown to produce greater strength gains in longer period. Even if during a short period, it might look the opposite exercises list

• External rotation with arm abduction 90 degrees
• External rotation with pulley
• Shoulder Exercise: Extension from 45°
• External rotation with pulley

Biceps-Triceps Exercise

The pulling and pushing of the objects and the body in different directions, are done with our bicep and triceps muscles and other major muscles. This is also called anatomically flexion] and extension of the elbow. Exercises for bicep are dumbbell curl, curl with barbell or any pulling exercise of back such as pull ups which also uses the latissimus muscles of the back. Also, they can incorporate rotator cuff muscles such as teres minor/major and subscapularis . The pull-up can be adjusted to the level of individual’s athletic condition by placing legs on chair while pulling up or using gym machines to start off. The Bicep curls with dumbbells or barbell can be adapted to once level of strength conditioning as well with weight addition or subtractions. The exercises for triceps are: elbow extension with dumbbell, close stand push-ups can incorporate triceps and Pectoralis major and anterior deltoids and some other minor muscles. Lastly, cable pull-downs are great triceps exercises if gym is availability to individual.

Deltoids

Deltoid consists of three head anterior, posterior and lateral heads of deltoids. It is important to do several exercises to get each head activated. Some of the basic three exercises that can be done are: resistance band side raises works the medial head of the deltoid as well as the rotator cuff muscles, including the supraspinatus, serratus anterior and the levator scapulae.. Dumbbell pullback bent-over works your anterior deltoid muscle, as well your Rhomboid muscles and middle trapezes. Anterior deltoids are work through front raises and as well pushing motions done in push-ups. During these exercises, you will engage other muscles of rotator cuff, since abducting and adducting of the arm and/or flextion shoulder incorporate several muscles of the back. Those can be teres minor, supraspinatus, serratus anterior and the levator scapulae, as well as, the middle and lower trapezius .