Shoulders: Use The Blades, Not The Caps

Moving your arms from your shoulder blades versus from the shoulder cap may seem like a small distinction, but it can make a big difference in the way you move and use your arms throughout the day.

Most of us are accustomed to moving our arms from the shoulder cap, but learning to move them from the shoulder blades can provide better range of motion, improved posture, and reduced risk of injury.

When we move our arms from the shoulder cap, we tend to rely more on the muscles in the front of the shoulder, such as the deltoids and pectoralis major. This can lead to shoulder impingement, rotator cuff injuries, and overall tightness and pain in the shoulder region. By learning to move our arms from the shoulder blades, we engage the muscles of the upper back, such as the trapezius and rhomboids, which can help to stabilize and support the shoulder joint. This can help to prevent injuries and improve overall shoulder health.

Moving your arms from the shoulder blades also allows for a greater range of motion in the shoulders and arms. When we move from the shoulder cap, our range of motion is limited by the structures of the shoulder joint itself. However, when we move from the shoulder blades, we can more easily move the arms in various directions and planes, which can be beneficial for activities that require a lot of shoulder movement, such as inversion and floor work.

Another benefit of moving your arms from the shoulder blades is improved posture. When we move from the shoulder cap, we tend to round our shoulders and hunch forward, which can lead to poor posture and contribute to neck and back pain. By engaging the muscles of the upper back and moving from the shoulder blades, we can open up the chest, pull the shoulders back, and align the spine more effectively. This can help to reduce strain on the neck and back, and improve overall posture and alignment.

So how can you start to move your arms from your shoulder blades instead of from the shoulder cap? One simple exercise is to practice retracting and depressing the shoulder blades, as if you were trying to squeeze a pencil between them. This will help to engage the muscles of the upper back and give you a sense of how to move your arms from the shoulder blades. You can also focus on pulling the shoulders back and down when you reach or lift your arms, rather than shrugging the shoulders up towards the ears.

Overall, learning to move your arms from the shoulder blades can be a game-changer for your shoulder health, posture, and range of motion. By practicing this movement pattern and incorporating it into your daily activities, you can help to prevent injuries, improve your shoulder function, and move more efficiently and effectively. So next time you reach for something or lift your arms overhead, remember to engage those shoulder blades and move from there for better movement and posture.