Attachment Blood supply

aa. circumflexa scapulae, suprascapularis

Innervation

n. suprascapularis (C V -C VI)

Function

supinates the shoulder

Antagonist Physical examination

Lua error in Module:Wikidata on line 170: attempt to index field "wikibase" (a nil value).

Catalogs

Along its length it is covered above and laterally by the deltoid muscle, with the medial trapezius muscle, and in the lower sections by the latissimus dorsi muscle and the teres major muscle. The middle part is covered with its own fascia. The muscle starts from the entire surface of the infraspinatus fossa of the scapula, leaving the outer edge and lower angle free, and is directed laterally. Its bundles, converging, converge into a small short tendon, which is attached to the greater tubercle of the humerus. At the attachment site there is a subtendinous bursa of the infraspinatus muscle (lat. bursa subtendinea m. infraspinati ) .

Function

Rotates the shoulder outward and retracts the joint capsule. Supinates the shoulder. Together with the supraspinatus, subscapularis and teres minor muscles, it makes up the rotator cuff, which holds the humerus in the joint when the arm is abducted to the side and up.

Write a review about the article "Infraspinatus muscle"

Notes

View this template Muscles of the shoulder girdle Shoulder muscles Front group Back group Forearm muscles Front group Back group Lateral group Muscles of the hand Muscles of the eminence of the thumb Muscles of the eminence of the little finger Middle group muscles I also really loved astronomy... which, unfortunately, was not taught here yet. At home we had all kinds of amazingly illustrated books on astronomy, which my dad also adored, and I could spend hours reading about distant stars, mysterious nebulae, unfamiliar planets... Dreaming of someday, at least for one short moment, seeing all these amazing miracles, as they say, live... Probably, I already felt in my gut that this world was much closer to me than any, even the most beautiful, country on our Earth... But all my “star” adventures then were still very distant (I hadn’t even imagined them yet!) and therefore, at this stage, I was completely satisfied with “walking” on different “floors” of our home planet, with my friend Stella or alone. My grandmother, to my great satisfaction, fully supported me in this, thus, when I went “for a walk,” I did not need to hide, which made my travels even more enjoyable. The fact is that, in order to “walk” along the same “floors,” my essence had to leave my body, and if someone entered the room at that moment, they would find the most amusing picture there... I she sat with her eyes open, seemingly in a completely normal state, but did not react to any address to me, did not answer questions and looked completely and completely “frozen”. Therefore, grandmother’s help at such moments was simply irreplaceable. I remember one day, in my “walking” state, my then friend, neighbor Romas found me... When I woke up, I saw in front of me a face completely stunned with fear and round eyes, like two huge blue plates... Romas violently shook me by the shoulders and called by name until I opened my eyes... – Are you dead or something?!.. Or is this again some kind of new “experiment” of yours? – my friend hissed quietly, almost chattering his teeth in fright. Although, over all these years of our communication, it was certainly difficult to surprise him with anything, but, apparently, the picture that opened to him at that moment “outdid” my most impressive early “experiments”... It was Romas who told me after how frightening my “presence” looked from the outside...

Broad and massive shoulders look great on any body type, but building them requires special knowledge. A scientific approach to training will help you build bigger, stronger, more defined shoulder muscles.

Not only men, but also women dream of having beautiful shoulders. If you want to pump up those notorious round deltoids, you must train with the utmost caution. Because the shoulders play such an important role in many exercises, shoulder injury is one of the worst things you can face.

Knowing the anatomy of muscles, bones, and shoulder function will help you train more effectively. This will also help you keep them healthy and mobile. I'll tell you how to build bigger, stronger shoulders while avoiding injury.

The shoulder muscles are a complex complex of interconnected muscle groups that are responsible for a huge number of movements. Here are the muscles you need to know about.

Deltoids

The shoulder muscles can be thought of as a bulb. The first layer of muscle tissue around the shoulder joint is the deltoids. They have 3 bundles.

Front bun

Located on the front of the shoulder. Originates from the front of the collarbone, crosses the shoulder and attaches to the humerus.

Medium bun

Located next to the front beam, but closer to the center of the shoulder. It begins at the top of the shoulder blade (acromion) and attaches to the outer part of the humerus.

Posterior bun

It begins on the lower part of the spine of the scapula and attaches to the humerus.

Rotator cuff

Beneath the first layer of the “bulb” is the rotator cuff. Many people have heard this term, but not everyone knows what it really means.

The rotator cuff is made up of 4 muscles. Their main function is to stabilize the shoulder joint.

Infraspinatus muscle

A large muscle covering the outer parts of the shoulder blade.

Teres minor muscle

A smaller muscle that lies beneath the infraspinatus muscle.

Supraspinatus muscle

It starts at the shoulder blade and attaches to the inside of the humerus.

Subscapularis muscle

Located on the front of the shoulder blade.

Bone Anatomy

Bones and joints play a critical role in shoulder movement. Having a clear understanding of how they work together will help you keep them healthy and train more efficiently.

Thoracic spine

Consists of 12 vertebrae. The thoracic region begins at the base of the neck and ends at the top of the lower back. The ribs are attached to these vertebrae.

shoulder blades

The shoulder blades are located at the top of the thoracic spine. In order for them to move normally during exercise, the chest region must be strong and strong.

Brachial bone

Most of the shoulder muscles are attached to this long bone in the upper arm.

Shoulder joint

The shoulder joint allows the arms to move. The joint work of the shoulder blades and humerus bones allows us to move our shoulders and arms. This joint is a hinge, thanks to which we can bend, extend, bring and spread our arms, as well as perform rotational movements with them.

Functions of the shoulder muscles

Knowing anatomy is necessary, but knowledge will not be of any use if you do not put it into practice. Let's see how the muscles, bones and joints we studied work in the gym.

Deltoids

Often all 3 beams work simultaneously. For example, every time you raise your arms overhead (say in a military press), all 3 parts of the deltoids will work together. However, there are exercises that isolate one or another bundle.

Front bun

One of its functions is to flex the shoulder. In other words, it comes into play when you raise your arms in front of you (see previous photo).

Medium bun

In addition to shoulder flexion, it participates in shoulder abduction. That is, it works when you spread your arms out to the sides.

Posterior bun

The posterior fasciculus is responsible for shoulder extension. It works by moving your arms back behind your back.

Rotator cuff

Primarily responsible for stabilization. In other words, these muscles work to keep the humerus bone in the shoulder joint. The rotator cuff is also responsible for internal and external rotation of the humerus.

If your shoulders and rotator cuffs are functioning normally, you won't need to do a lot of isolation exercises.

Internal rotation

The subscapularis muscle begins on the inside of the shoulder blade and is responsible for turning the shoulder inward.

External rotation

The infraspinatus and teres minor muscles are located on the inside of the shoulder blades. They are responsible for external rotation of the humerus.

Shoulder abduction

The supraspinatus muscles work when the arms are extended to the sides. Research shows that they are only responsible for the first 30° of arm movement from the midline of the body.

Key Exercises for Shoulder Training

Let's put the knowledge we've gained into practice! Here are a couple of great exercises that will help you build beautiful shoulders and keep your bones and joints moving. Don't forget that you need to train with heavy weights. Muscles won't grow if you don't challenge them!

Also remember that you don't need to do a lot of shoulder isolation exercises. They develop well while performing basic exercises such as the overhead press and bench press.

Exercise 1 Overhead press

In this exercise you work all 3 deltoid muscles.

The most important aspect of the exercise is the starting position. Place your feet shoulder-width apart, and keep your abdominal and buttock muscles tense. A strong base will help you lift more weight and protect your lower back from injury.

Take dumbbells in your hands, bring them to your shoulders, and then press them up above your head. Make smooth, controlled movements. Many people do the movement incorrectly at the top of the exercise, so before you start lifting heavy weights, make sure you are maintaining proper form through the entire range of motion.

Exercise 2 Sitting dumbbell raises

I like this exercise because it isolates the posterior bundle. Relax your knees and push your hips back, like a Romanian deadlift. From this position, raise your arms up and out to the sides. It is with this movement that I work the rear deltoids.

Very often people use the inertia of movements. Lower the dumbbells slowly, tensing your muscles. If it is difficult for you to do this, then reduce the working weight.

The Best Results for Shoulder Training Using a Scientific Approach

Having beautiful shoulders is great. But if you injure them, you will have serious problems. You won't be able to train your chest, back, or arms if you have shoulder pain. Even training your legs will be quite difficult. It is important not only to develop a physique, but also to maintain health.

Before you start your workout, warm up. If you have weak shoulder muscles, do not work with heavy weights and watch your exercise technique. This way you will get much more benefit from your training.

Build Muscle with a Scientific Training Program

We've only highlighted 2 exercises, so check out our full 6-week workout program. Before you go to the gym and start training, watch training videos. Remember that you must combine the work of your muscles with the work of your mind to build a beautiful body.

How to build a powerful, wide back? How to achieve the coveted V-shape? What exercises are most effective in pumping up the back? How to train your back so as not to get injured and what exercises to choose if you already have problems with your back? You will learn about this by reading this article: “exercises for the back muscles.”

Back muscles

The back is a muscle mass, second in volume only to the muscles of the legs. This is a huge muscle group, including muscles located in layers of different depths. In this article, we will consider muscles only from the point of view of bodybuilding, so we will list the muscles that form the external relief of the back (from top to bottom):

1. Neck muscles (splenius capitis muscle);
2. Trapezius muscles;
3. Rhomboid muscles;
4. Latissimus muscles;
5. infraspinatus muscle;
6. Teres major and minor muscles;
7. Muscles - extensors of the back.

The back muscles are involved in almost all traction movements (latissimus, rhomboid), in which they are assisted by the rear deltoids and biceps. The back muscles also work in extending the body (back extensors), raising the shoulders (trapezius), and bringing the shoulder to the body (latissimus).

Exercises to strengthen your back muscles

Why do you need to strengthen your back muscles? The answer to this question lies on the surface. First of all, you need to strengthen the core muscles, which include the long extensor muscles on the back. Along with your abdominal muscles, a trained core will give you the confidence to avoid injury when performing any strenuous exercise. Secondly, a trained, strong back is the key to the health of your spine. Thirdly, a trained back creates balance for the often over-inflated pectoral muscles, which in turn is fraught with injuries to the deltoid muscles of the shoulder joint.

The very first exercise you should include in your training program is hyperextension.

Classic hyperextensions are performed in a special simulator. Having rested your heels on special supports, we begin extensions, maintaining a slight deflection in the spine. At the top point of the amplitude, we avoid excessive lordosis - hyperextension of the spine. We make movements smoothly, without jerking. As you inhale, lower your body down for 2 counts, and as you exhale, lift your body up for one count. We do 15-20 repetitions. When the extensor muscles are sufficiently strengthened, you can use weights - pick up a disc, dumbbell or weight.

There are many variations of hyperextensions (on a fitball, on a horizontal bench, etc.). Some of them concentrate the load on the hamstrings and gluteal muscles; take this into account and when training to strengthen the back muscles, use hyperextensions specifically on the extensors of this part of the body.

Train your back muscles at least once a week (if you are training on a split program). If you are a beginner, one workout for all the back muscles in a strong, high-volume manner will be enough (if more often, the muscles will not have time to recover and the risk of overtraining will increase).

If you already have a certain base and you need a certain specialization, be it working on the width or thickness of the back, or you need good detail and separation of individual muscles on the back, then in your case you can split your back training into 2 times a week. In one workout, do, for example, basic back exercises, and in another, work specifically on the lagging factor.

Try to perform a peak contraction in all exercises - hold the muscles in a contracted state for a split second at the point of amplitude with the greatest load.

Stretch your working muscles after each approach.

Basic exercises for the back muscles

Pull-ups are deservedly considered the most effective of the basic back exercises.

Wide-grip pull-ups work the latissimus dorsi muscles very well, which gives the back width and helps achieve a V-shaped contour. At the same time, pull-ups are not an isolated exercise; they involve the shoulder and elbow joints, and among the muscles - in addition to the latissimus - the deltoid muscles (posterior fascicle), biceps brachii (biceps) and other stabilizer muscles assist.

Due to the fact that such a large number of muscle groups are involved, this exercise effectively works on strength and mass - it causes a hormonal surge and, as a reaction to it, a noticeable anabolic effect in the form of muscle growth.

When performing pull-ups to develop the back muscles, you should try to “disable” the biceps from the work as much as possible. For this:

• There is no need to fully bend your elbows in order to get your chin above the bar (as in classic pull-ups);
• You need to try to pull the bar towards your chest, bringing your shoulder blades together;
• mentally concentrate on the work of the latissimus muscles. You need to pull your body up without bending your elbows, but by pulling your elbows down.

One more nuance. When doing pull-ups, especially doing a lot of sets and reps, your forearms will become “clogged”, which will prevent you from performing the maximum number of repetitions that your lats are capable of. To avoid this, use special straps. Sure, you need strong forearms, but let's train them separately, not at the expense of training your back.

Pull-up options:

You can further concentrate the load on your lats by performing overhead pull-ups.

If you cannot do pull-ups with your own weight, use a gravitron counterweight machine. You can also ask your training partner to “push” you at first until you can perform the movement on your own.

It is a myth that pull-ups are an exclusively male exercise. Pull-ups are perfect for the fair half of humanity in developing their backs. And a wide (within reason) back perfectly emphasizes the narrowness of the waist and creates an hourglass-shaped silhouette.

Stand in front of the barbell, bend down until it is parallel to the floor. While maintaining an arch in your back, grab the barbell with a medium grip. As you exhale, pull the barbell to your waist, and as you inhale, slowly and under control lower the barbell to the starting position.

You can perform the exercise with a reverse grip. Vary the width and type of grip in such a way as to get the maximum feel for the work of the target muscle group, namely the latissimus muscles.

T-bar row

Biomechanics exercise similar to the previous exercise. Watch your lower back and under no circumstances allow a hunched, “round” back - this can lead to spinal injury.

There are options for performing the exercise with your chest resting on the bench.

The most, so to speak, basic exercise. King of the base. An exercise that uses almost every muscle in the human body. A champion among exercises that stimulate the secretion of testosterone, which triggers anabolic processes and thereby muscle growth. The exercise is technically difficult and dangerous. This exercise is not recommended for beginners who have not mastered the technique and have not trained their core muscles. It is recommended that you learn the exercise technique under the supervision of an experienced instructor or advanced training partner.

Starting position: feet shoulder-width apart, parallel to each other. The legs are almost pressed closely to the barbell. Throughout the entire range of motion in the spine, it is necessary to maintain a slight deflection. Move your pelvis back. We grab the barbell at shoulder width. An “over-grip” is often used - one hand grasps the barbell from below, the other from above. Pulling your pelvis forward and lifting your back, lift the barbell, moving it along your shin. Mentally push the floor with your heels - this will help you perform the movement technically correctly. Straighten your back. Slowly perform the movement in reverse order.

There are many options for performing deadlifts: sumo deadlifts, stiff-legged deadlifts, elevated deadlifts, dumbbell deadlifts, etc.

Dumbbell row with one hand, bent to the waist

Place your knees on a horizontal bench. Place your hand of the same name on the bench. With the other hand, pick up a dumbbell from the floor. With an energetic, but not sudden movement, by contracting the back muscles, pull the dumbbell towards the pelvic area. Do not lift the dumbbell to your chest. In this case, your biceps will bear the main load. Forget about your forearm, think of it as a hook and pull your elbow up and back through your back.

Execution option: rowing dumbbells simultaneously with both hands with chest support on an inclined bench:

Isolation exercises to develop back muscles

This classification is rather arbitrary, because exercises on block and hummer machines often involve more than one joint and can formally be considered basic. Nevertheless, these exercises, due to their biomechanics (a given trajectory and the absence of noticeable load on the stabilizer muscles), can be considered isolating.

Upper back extension exercise. Grasp the handle with a wide grip. Sit down on the bench. Lower the handle behind your head (option: to your chest) as you exhale. As you inhale, slowly lift the handle to the starting position.

Grasp the handle (options: narrow or wide grip). Sit on a bench with your legs slightly bent. Lean forward, stretching your lats. Straighten your back, but without swaying or inertia. Pull your elbows behind your back, squeezing your shoulder blades together. Do not move your back too far beyond the vertical and do not allow the counterweight to rise due to inertia. Slowly return to the starting position after the peak contraction. Traditionally, while pulling, exhale, and when releasing the load, inhale.

Traction in a Hummer

Hummer rows on a lever machine. As an option, alternate rows with each hand using different types of grip.

Bringing straight arms to the body in a crossover (pullover on a block)

Grasp the straight handle on the upper block of the crossover. Lean your body forward slightly, keeping your back straight. As you exhale, lower your straight arms down to your hips. As you inhale, return to the starting position. A good exercise for “finishing” after heavy basic exercises with light weight in order to get more blood into the lats.

Exercises to increase back width

Exercises to increase the thickness and depth of the back

1. Bent-over barbell row

2. T-bar row

3. Horizontal rods

Exercises for the back if you have problems

If you have untreated back injuries. Or if you've had a history of injury and are concerned about recurrence, you'll obviously need to be extra careful when selecting back exercises, as well as being careful about the weights you use and being especially careful about your form.

Back exercises for scoliosis and osteochondrosis

If there is a curvature of the spine, axial load must be avoided.

1. Pull-ups
2. Vertical rods on the block

Important: Avoid any exercises that cause pain!

A set of exercises for the back with dumbbells

1. Deadlift with dumbbells
2. Bent over rows of dumbbells alternately to the waist
3. Dumbbell row lying chest down on an incline bench
4. Shrugs with dumbbells for trapezius muscles

A set of exercises for the back with a barbell

1. Deadlift (or variations)
2. Bent-over barbell row
3. T-bar row
4. Shrugs on the trapeze with a barbell

Preventing injuries during back training

A healthy back is the key to your longevity in sports, so you need to be very careful about injury prevention. Choose your working weights carefully, do not chase the weight in order to surprise someone in the gym. Remember - the main thing is technique. A small amount of weight lifted with perfect form will do much more than lifting too much with the wrong technique and will save you from injury. Use a lifting (athletic) belt.

5 back exercises for girls:

Safe back training from Kostya Bublikova

9904 0

Problem: Shoulder pain when putting on a coat

One of the most common culprits of shoulder pain is infraspinatus muscle spasm.

In such cases, patients complain of deep pain in the front shoulder, which occurs when fastening a bra, putting on a robe, shirt, coat, when trying to get something from the back pocket of trousers, etc., that is, in all cases when the arm with the affected the sides are wound behind the back.

Rice. 58. Drawing of pain

Sometimes the pain spreads along the outer surface of the shoulder and forearm, in some cases reaching the fingers, and sometimes to the upper part of the neck and suboccipital region.

When the infraspinatus muscle is damaged, athletes complain that the resulting pain prevents them from training, for example, tennis players cannot perform a strong blow due to shoulder pain, wrestlers cannot throw, skiers cannot push off with sticks.

If the pain is severe enough, it disrupts sleep and the patient cannot sleep on the affected side. In addition, finding a comfortable position for your hand sometimes takes all night. Sometimes patients are even forced to sleep sitting up, since in this position the pain is noticeably dull.

Spasm of the infraspinatus muscle significantly limits the mobility of the shoulder joint. With painful tension in this muscle, the patient cannot reach the opposite ear by placing the sore hand behind the head. The pain limits movements associated with placing the arm behind the back.

The primary function of the infraspinatus muscle is to externally rotate the upper arm. It also holds the articular head of the humerus in the correct position when raising the arm; takes part in abduction of the arm.

Causes of spasm:
- a sharp contraction of the muscle when hitting the hand in boxing, karate, or hitting the ball hard in tennis; when throwing in wrestling, when doing push-ups on uneven bars; when trying to abruptly get up from a chair, leaning on the armrests;
- spasm can be caused by muscle overload while washing windows or sanding large surfaces; muscle fatigue when skiing;
- osteochondrosis of the spine and deforming arthrosis of the shoulder joint.

How to find the affected muscle. Unfortunately, with spasm of the infraspinatus muscle, the location of the pain does not correspond to its location. Therefore, when finding painful, tense areas, you will have to work a little harder.

It is better to conduct the search in a sitting position, with the affected arm located in front of the healthy thigh. Try to grab yourself with your healthy arm from the front and reach the shoulder blade area with your fingertips. Carefully palpate the entire area of ​​the scapula. You may find several areas of tenderness that may spread the pain to different areas of the shoulder and arm. All found secondary painful points can become the main ones at any moment.”

Therefore, when using an infraspinatus muscle stretch, monitor the degree of soreness in all areas until it disappears completely.

In some cases, significant pressure with the fingertips is required to locate painful areas.

Stretching (Fig. 59) is performed while lying on your stomach. The arm on the affected side is placed (placed) behind the back so that the elbow hangs down; under the weight of the arm, the elbow drops, which leads to the shoulder turning inward.

Rice. 59. Infraspinatus muscle strain

This helps tighten the infraspinatus muscle. The tension force is adjusted by turning the body. When turning on the healthy side, the tension force increases, and when turning on the sick side, it weakens. Duration of stretching is 5-10 minutes, several times a day.

Prevention measures:
- warm up, loading the muscles of the glenohumeral region before upcoming sports;
- do not allow sudden movements of your hand when getting up from a chair or table;
- avoid prolonged work and sports that can overload the infraspinatus muscle;
- take breaks from work;
- use the technique of stretching the infraspinatus muscle during breaks;
- promptly treat osteochondrosis and deforming arthrosis of the shoulder joint.

Problem: pain in the shoulder when swinging the arm (Fig. 60)

This pain attracts attention when playing volleyball, tennis, badminton, significantly limiting the swing.

Rice. 60. Drawing of pain

Appearing in the back of the shoulder, it interferes with the ability to serve the ball correctly and forcefully. Increasing sharply at the end of the swing, the pain can spread along the posterior and upper outer surfaces of the shoulder. This pain significantly limits the raising of the arm above the head and intensifies when carrying and holding heavy objects.

It may appear when driving a heavy vehicle for a long time without hydraulic power steering. At rest, the unpleasant sensations are not so pronounced. The occurrence of these pains is associated with spasm of the teres major muscle.

The main function of the teres major muscle is to rotate the shoulder inward, bring it to the body and lower the raised arm.

Causes of spasm:
- long-term, chronic overload of muscles with work associated with holding and carrying heavy objects;
- strong awkward muscle contraction when handing the ball;

How to find the affected muscle. It is best to palpate the affected muscle while sitting on a chair. Place your affected arm on the table in front of you. This will put a slight strain on the muscle and make it easier to find painful and tense areas.

Grab yourself in front with your healthy arm so that your fingers are located outside the lower edge of the shoulder blade, and carefully feel the muscle. The affected muscle can be felt well when pressed against the chest. Finding painful areas is usually not difficult.

Stretching (Fig. 61). Lying on your back, raise your arm on the affected side up, bend it at the elbow.

Rice. 61. Stretched teres major muscle

The other hand grabs the front of her elbow and helps move her behind her head and to the side. The hand of the sore hand rests on the bed. The tension force is adjusted by turning the elbow towards the head using the healthy hand.

Duration of stretching 10 min.

Prevention measures:
- avoid actions that lead to overload of the teres major muscle: long-term driving without power steering and carrying heavy objects. In such cases, be sure to take breaks from work;
- before upcoming games of tennis, volleyball, badminton, etc., do a thorough warm-up, especially for the muscles of the glenohumeral region;

Use the technique of stretching the teres major muscle in cases of overwork and tension;
- treat spinal osteochondrosis in a timely manner.

Problem: “bruised” shoulder

In this case, the discomfort in the shoulder resembles a bruise. As a rule, there are no serious restrictions on mobility, but the pain intensifies with any movements of the arm associated with lifting it. For example, lifting or holding a heavy object, pushing a barbell, skiing, painting walls, etc.

Rice. 62. Drawing of pain

Raising the arm above neck level is especially painful. A convincing explanation for such pain is spasm of the deltoid muscle.

The main function of the deltoid muscle is associated with abduction of the arm up to 70°.

Contracting the anterior third pulls the raised arm forward, rotating the shoulder inward.

Contraction of the middle third abducts the shoulder to a horizontal plane.

Contraction of the posterior third lowers the raised arm and pulls the shoulder back, rotating it outward.

Causes of spasm:
- a blow to the shoulder, for example, with a tennis ball, a board when working on a construction site, during recoil during a shot, with shoulder injuries in martial arts;
- muscle tension when lifting and holding heavy objects at shoulder level for a long time;

Overload of the muscle associated with repeated raising and lowering of the shoulder, for example during a multi-kilometer ski race, painting walls, etc.;
- sharp muscle contractions during strength exercises - squeezing a barbell, push-ups from the floor or parallel bars, etc.;

Intramuscular injections into the shoulder area;
- arthrosis of the shoulder joint;
- osteochondrosis of the cervicothoracic spine.

How to find the affected muscle. Finding painful, hard areas in the deltoid muscle is usually not difficult. The area of ​​pain corresponds to the location of the spasmodic areas. Perform palpation with your healthy hand while sitting at the table. The sore arm lies freely on the table and is relaxed.

Feeling the painful muscle roll with your fingers and pressing on the place of maximum tenderness and hardness will cause the typical pain of a shoulder injury.

Stretching is performed in two positions depending on the location of the areas of spasm.

Position No. 1: for the anterior part of the deltoid muscle (Fig. 63 a).

Rice. 63. Stretching the deltoid muscle: a - position No. 1; b - position No. 2

Lie on your healthy side with one pillow under your head and the other behind your back. It will serve as a hand rest.

Moving your arm back and to the side, lower it onto the bed, resting your forearm and hand on the edge of the pillow. The hand turns inward. The stretching force is adjusted by turning the torso away from the pillow.

Position No. 2: for the back of the deltoid muscle (Fig. 63 b).

On your back, clasp your unaffected shoulder with your affected arm so that your elbow points toward the ceiling, and clasp your unaffected arm with your unaffected arm.

The tension force is adjusted by bringing the affected elbow closer to the healthy shoulder.

Duration of stretching is 10-15 minutes.

Prevention measures:
- use a warm-up before upcoming activities and work that activate the deltoid muscle;
- avoid excessive stress during work and sports;
- use self-stretching to relieve tension;
- arrange timely breaks from work;
- use injection treatment only when necessary.

The risk of spasm will be significantly reduced if:
1) the injection will be given to an area that is painless upon palpation;
2) the administered drug solution contains novocaine or another anesthetic;
3) after the injection, perform self-stretching.

This time I’ll tell you about two muscles that perform exactly opposite functions. The supraspinatus muscle is located in the supraspinatus fossa of the scapula and has a triangular shape. The infraspinatus muscle is located in the infraspinatus fossa of the scapula.

Supraspinatus muscle. Start-Attachment.

It starts from the supraspinatus fossa and the fascia covering it, and is attached to the upper (proximal) part of the humerus and partly to the capsule of the shoulder joint.

Function.

It involves abducting the shoulder and tightening the joint capsule of the shoulder joint. Attached to the humerus close to the axis of rotation, and far from the point of application of gravity, the NM acts on the short arm of the lever, performing a variety of movements of small forces in large arcs.

Characteristic.

In terms of target movements, the NM is an agonist, in terms of auxiliary movements to other muscles it is a synergist, in terms of opposition to the adductor muscles it is an antagonist.

Exercises for the supraspinatus muscle.

In general, the NM is involved in all movements where the humerus is abducted laterally from the body. The most striking exercises are the following:

Broach. Lifting the barbell along the body to the chin (synergist).

Lifting dumbbells through the sides (synergist).

Push-ups in a handstand, with your hands positioned wider than your shoulders (synergist).

The muscle is quite small and cannot be seen, as it is covered entirely with muscles. In principle, the NM is almost always involved, to one degree or another, in all complex movements on the shoulder girdle.

Infraspinatus muscle. Start-attachment.

It begins in the infraspinatus fossa of the scapula and infraspinatus fascia. Attaches to the upper (proximal) part of the humerus. Partially covered by the trapezius and deltoid muscles.

Function.

The function of the PM is to adduct, supinate and extend the shoulder in the shoulder joint. Since this muscle is attached to the capsule of the shoulder joint, when the shoulder is supinated, it simultaneously retracts the capsule, protecting it from pinching.

Characteristic.

In terms of target movements, the PM is an agonist, in terms of auxiliary movements to other muscles it is a synergist, and in terms of opposition to the adductor muscles it is an antagonist.

Exercises for the infraspinatus muscle.

Unlike its counterpart, the Supraspinatus muscle, this one has a much larger range of movements:

Pull of a vertical block behind the head (agonist).

Pull of a vertical block to the chest (agonist).

Pull of a vertical block to the abdomen (agonist).

Different types of pull-ups to the bar (agonist).

Bent-over barbell row (agonist).

Bent-over dumbbell row (agonist).

Traction on a horizontal block (agonist).

In general, the PM, like many muscles in the human body, is involved in almost all complex movements of the upper body. And not only, for example, it is even involved in the Romanian deadlift, since when straightening the body with a barbell in the hands, the humerus is extended.

Conclusion? Always do global exercises, these are those where several muscle groups are simultaneously involved. , because these are the exercises I always focus on!

Attention!

If you are reading my blog, it means that you are not just interested in the topic of weight correction!