Shoulders [Understanding Your Body] скачать в хорошем качестве

Shoulders [Understanding Your Body]

A fastball thrown by a baseball player at 150 kilometers per hour A barbell lifted by a weightlifter that weighs more than twice their own body weight These athletes are able to overcome gravity and air resistance to exhibit superhuman strength thanks to their powerful shoulders. What secret lies within the shoulders that allows them to generate such incredible power? The answer lies in the bones that comprise the shoulder and the joints they form, along with the joint capsule, various ligaments, and muscles intricately intertwined around the joints, supporting and complementing one another. The shoulder spans a very broad area, extending from the bottom of the neck to where the chest and back meet. The shoulder is composed of three main bones the scapula, commonly known as the shoulder blade, the humerus, referred to as the upper arm bone, and the collarbone, also known as the clavicle The areas where these bones meet are called joints, and the shoulder joint, in particular, plays a crucial role in hand and arm movement. The shoulder joint, which governs most of the arm’s movements, is where the upper arm's humerus meets the bowl-shaped glenoid cavity. The contact surfaces of the two bones are covered with cartilage, preventing damage from friction. Additionally, the surrounding joint capsules and ligaments are interconnected to prevent shoulder dislocation. The shoulder is the only joint in our body capable of rotating 360 degrees. This is due to the four muscles known as the rotator cuff. The rotator cuff is a group of four muscle tissues that envelop the shoulder, enabling the rotation of the shoulder joint and contribute to its stability and strength. If any one of these four muscles is damaged, it can lead to difficulties in moving the shoulder. Excessive shoulder use, exercise, or trauma can tear the rotator cuff, causing sudden shoulder pain and difficulty raising the arm. Also, inflammation occurs as the joint capsule surrounding the shoulder joint ages, leading to what is commonly known as frozen shoulder, or adhesive capsulitis. Frozen shoulder, named for its rigidity as if it were frozen, is characterized by severe pain even with the slightest movement. Other shoulder conditions include shoulder dislocation, labral tear, and shoulder impingement syndrome, among many others. To prevent these shoulder conditions, it is effective to consistently perform shoulder joint strengthening exercises. First, stand upright with your arms down and rotate your shoulders from back to front. Then, while maintaining the same position, rotate your shoulders in the opposite direction, from front to back. Make sure to lift your shoulders as high as possible. Next, while sitting in a chair, extend both arms straight out in front of you and lean forward. This exercise, which can be done easily in an office or school setting, involves leaning forward as if pressing your shoulders down as much as possible, helping to strengthen the shoulder muscles. When shoulder muscles become overly stiff, such exercises can reduce pain. You will get even better results if these exercises are followed with heat packs. Regular exercise benefits healthy shoulder joints, but excessively bounced swinging or intensive workouts may damage the shoulder joints. Therefore, it is best to adjust the intensity according to individual conditions. Additionally, ignoring shoulder pain by attributing it to aging can lead to a complete loss of shoulder function. It is advisable to seek an accurate diagnosis at the onset of any mild shoulder pain.