Prehab yourself from shoulder dislocations - Anterior Shoulder Stability
What’s the Strongest of the 4 Rotator cuff muscles (Supraspinatus, Infraspinatus, Teres Minor, and Subscapularis)?
It’s the Subscapularis! (According to Keating JF. Et al.) This is primarily based on the Physiological cross-sectional area (PSCA) and the lever arm. Shown here are 2 ways to strengthen the entire shoulder girdle biasing the subscapularis which is an internal/medial rotator of the shoulder.
Question 2. What is the most common direction that a shoulder dislocates into?
Anteriorly! 97% recurrent or first time dislocations are in this direction. (Boone et al.)
The most common dislocation is cased by the arm being in an excessive amount of abduction and external rotation as shown in these 2 exercises shown above!
These are 2 exercises that you can perform to strengthen your shoulder in this commonly dislocated position.
-Focus on performing the first one in a slow and controlled manner prior to going into the second exercise.
-Emphasis pure rotation at the shoulder, make sure your elbow stays in the same position.
-Boone JL, Arciero RA. First-time anterior shoulder dislocations: has the standard changed? Br J Sports Med. 2010;44:355-360.