The Complexity of the Shoulder: The Anatomy and Pilates Exercises

The shoulder is one of the most mobile and at the same time vulnerable joints in the human body. Pilates is a good way to keep this complex joint strong and healthy. We are happy to tell you why the shoulder is so special and which exercises are relevant for this.

The anatomy of the shoulder

The shoulder is made up of several muscles and joints that work together to allow for a wide range of movements. The main components are:

– The shoulder blade (scapula)
– The collarbone (clavicle)
– The upper arm bone (humerus)
These bones are supported by a series of muscles, including the rotator cuff muscles (supraspinatus, infraspinatus, teres minor, and subscapularis) that are essential for the stability and movement of the shoulder.

Common movements and exercises

Because the shoulder is such a flexible and versatile joint, it can easily become overloaded or injured. That’s why it’s important to train specific movements that stabilize and strengthen the shoulder. We’ll tell you some exercises that we often use:

 

1. Protraction and retraction
Muscles involved: serratus anterior and trapezius.
These movements involve moving the shoulder blades forward and back. This helps stabilize the shoulder blades and improve posture.

2. Elevation and depression
Muscles involved: levator scapulae (elevation), pectoralis minor (depression), latissimus dorsi (depression), and trapezius (both)
These exercises focus on moving the shoulders up and down, which strengthens the muscles around the shoulder blade and increases mobility. Preventing “winging” of the shoulder blades is crucial to prevent overuse.

3. External rotation and internal rotation
Muscles involved: infraspinatus (external rotation) and subscapularis (internal rotation).
These rotational movements of the upper arm are essential for the stability and functionality of the shoulder. By doing these exercises regularly, you can reduce your risk of injury and improve the overall health of your shoulder.

Why Pilates?

Pilates is an excellent form of exercise for strengthening and stabilizing the shoulders. Through controlled, targeted movements, you can not only improve strength and flexibility, but also optimize the coordination and balance of the muscles around the shoulder. This helps prevent injuries and strain, which is essential for anyone who wants to stay active without pain.