Shoulder
Anatomy
The shoulder is a complex joint that is capable of more motion than any other joint in your body.
It is made up of three bones:
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Humerus, upper arm bone
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Scapula, shoulder blade
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Clavicle, collarbone
Ball and socket: The head of your upper arm bone fits into a rounded socket in your shoulder blade. This socket is called the glenoid. A slippery tissue called articular cartilage covers the surface of the ball and the socket. It creates a smooth, frictionless surface that helps the bones glide easily across each other.
The glenoid is ringed by strong fibrous cartilage called the labrum. Thelabrum forms a gasket around the socket, adds stability, and cushions the joint.
Shoulder capsule: The joint is surrounded by bands of tissue calledligaments. They form a capsule that holds the joint together. The undersurface of the capsule is lined by a thin membrane called the synovium. It produces synovial fluid that lubricates the shoulder joint.
Rotator cuff: Four tendons surround the shoulder capsule and help keep your arm bone centered in your shoulder socket. This thick tendon material is called the rotator cuff. The cuff covers the head of the humerus and attaches it to your shoulder blade.
Bursa: There is a lubricating sac called a bursa between the rotator cuff and the bone on top of your shoulder (acromion). The bursa helps the rotator cuff tendons glide smoothly when you move your arm.
Conditions
Injury, overuse, and age-related wear and tear are responsible for most shoulder problems. Shoulder arthroscopy may relieve painful symptoms of many problems that damage the rotator cuff tendons, labrum, articular cartilage, and other soft tissues surrounding the joint.
Common arthroscopic procedures include:
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Rotator cuff repair
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Bone spur removal
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Removal or repair of the labrum
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Repair of ligaments
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Removal of inflamed tissue or loose cartilage
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Repair for recurrent shoulder dislocation
Exercise Program
Protocols
Setup: Begin in a standing upright position with one arm bent 90 degrees across your body, and your shoulder resting against a wall. Movement: Lean into the wall and apply a gentle downward pressure on your bent arm, just above your wrist, until you feel a stretch in your shoulder and hold.
Setup Begin in a standing upright position with one arm bent at a 90 degree angle with your fist facing forward. Movement Rotate your forearm across your body so your fist is facing the opposite direction, then return to the start and repeat.
Setup: Begin in a standing upright position holding a resistance band in one hand with your elbow bent upward at a 90 degree angle, parallel to your body. The anchor point should be on the side opposite your arm holding the resistance band. Movement Slowly step to the side without letting your arm change position.
Setup: Begin in a standing upright position with one arm bent 90 degrees across your body, and your shoulder resting against a wall. Movement: Lean into the wall and apply a gentle downward pressure on your bent arm, just above your wrist, until you feel a stretch in your shoulder and hold.