Shoulder Joint Movements

March 2, 2023 / General
Shoulder Joint Movements

Shoulder joint movements are important for maintaining shoulder health, preventing injuries and creating an effective training plan because the shoulder joint is one of the most mobile joints in the human body and is in constant motion to perform daily activities.

The shoulder joint is a ball-and-socket joint that allows for a wide range of motion in multiple planes. The bones are held together by a network of ligaments, tendons, and muscles, which work together to provide stability and support during movement.

It allows individuals to perform daily activities with ease, such as reaching for objects, lifting weights, and participating in sports. Proper movement patterns also help to prevent wear and tear on the joint, which can lead to pain, inflammation, and degeneration over time. For example, strengthening the rotator cuff muscles can help to improve shoulder stability, which is important for athletes who engage in throwing or other overhead activities.

Shoulder Joint Movements

Movements possible at the shoulder joint include flexion, extension, horizontal flexion, horizontal extension, abduction, adduction, medial rotation, lateral rotation and circumduction. Strengthening the muscles that support the joint and improving range of motion can help to prevent common shoulder injuries, such as rotator cuff tears and shoulder impingement syndrome, while improving shoulder function and performance.

Here are the main shoulder moves you need to know:

1- Flexion

This movement involves raising the arm forward in front of the body.

What muscles are used in shoulder flexion?

  • Anterior Deltoid (Target)
  • Coracobrachialis (secondary)
  • Pectoralis Major
  • Biceps Brachii
  • Serratus Anterior

2- Extension

This movement involves moving the arm backwards away from the body.

What muscles are used in shoulder extension?

  • Latissimus Dorsi
  • Teres Major
  • Posterior Deltoid
  • Teres Minor
  • Triceps Brachii
  • Pectoralis Major

3- Abduction

This movement involves raising the arm away from the body in a sideways motion. Abduction is often used in activities such as lifting weights or performing lateral raises.

What muscles are used in shoulder abduction?

  • Supraspinatus
  • Deltoid
  • Serratus anterior
  • Trapezius

4- Adduction

This movement involves bringing the arm back towards the body after being raised in abduction.

What muscles are used in shoulder adduction?

Shoulder Adduction muscles
  • Pectoralis Major
  • Latissimus Dorsi
  • Teres Major
  • Coracobrachialis
  • Teres Minor

5- Circumduction

Single Arm Circles

It consists of a combination of adduction, abduction, flexion, and extension.

6- Medial / Internal Rotation

Internal rotation happens when the shoulder turns in towards the front of the body. Throwing motions and many swinging motions finish with the shoulder turning inwards.

There are 4 rotator cuff muscles, and only one of them turns the shoulder inwards (the subscapularis), but there are other big muscles [pectoralis major (pecs), latissimus dorsi (lats), teres major] that are not part of the rotator cuff that help to turn the shoulder inwards.

What muscles are used in Internal Rotation?

  • Subscapularis
  • Pectoralis Major
  • Latissimus Dorsi
  • Teres Major
  • Anterior Deltoid

7- Lateral / External Rotation

One of the main motions of the rotator cuff is external rotation. This is simply when you shoulder rotates out to the side. You can perform external rotation from many positions but the main 2 positions are the neutral position of the shoulder and the abducted (shoulder raised to 90 degrees) position.

What muscles are used in External Rotation?

  • Infraspinatus
  • Teres Minor
  • Posterior Deltoid

8- Horizontal flexion

This movement involves moving the arm away from the body in a horizontal plane, such as performing a chest fly exercise.

What muscles are used for horizontal Flexion?

  • Pectoralis Major
  • Anterior Deltoid
  • Biceps brachialis
  • Coracobrachialis

9- Horizontal extension

Horizontal extension is a movement that involves moving the arm backward away from the body in a horizontal plane. It is the opposite of horizontal flexion, which involves moving the arm forward towards the body in a horizontal plane.

What muscles are used for horizontal extension?

  • Posterior Deltiod
  • Infraspinatus
  • Teres Minor
  • Lower Trapezius

The Bottom Line

The shoulder joint is susceptible to a variety of injuries, including rotator cuff tears, bursitis, tendinitis, and impingement syndrome. These injuries can be caused by overuse, improper form during exercise or activity, or trauma such as a fall or impact. Symptoms of shoulder joint injuries include pain, weakness, and limited range of motion.

In conclusion, the shoulder joint is a complex joint that allows for a wide range of movements, including flexion, extension, abduction, adduction, internal and external rotation, and horizontal abduction and adduction. Understanding these movements and how to properly perform them is important for overall health and preventing injury.

If you experience any pain or discomfort in the shoulder joint, it is recommended that you seek medical attention to prevent further injury.

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Posted by
Alexandra Botez
As a Certified Personal Trainer through the American Council on Exercise (ACE), Alexandra's professional mission is to provide effective training and empower individuals to lead healthier, happier lives. She believes that everyone has the potential to lead a healthier, happier life, and she strives to unlock that potential in each person she works with.