strengthening shoulder joints

  • trl_

    Posts: 994

    Feb 18, 2011 2:55 AM GMT
    http://en.wikipedia.org/wiki/Ehlers-Danlos_syndrome

    i am almost 80% positive i have this. it does wonders flexibility-wise and makes stretching basically obsolete for me, however i can't lift weights as heavy as i'd like because usually one of my shoulders will give out (read: dislocate) when i'm lifting because they are very weak joints.

    what types of exercises do i do in order to strengthen my shoulder joints?

    (to give you an idea of how flexible my shoulders are, i can grab my hands together in front of me and bring them all the way behind my head to my back where they end touching my butt without releasing my hands from each other...if that makes sense. basically i can jump rope with my own arms.)
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    Feb 18, 2011 2:08 PM GMT
    Here is an awesome book on maintaining the shoulder joint in proper muscular balance in order to prevent injury.

    http://www.irongarmx.net/Articles/7_minute_rotator_cuff_solution.pdf

    But I have no idea if it will help you. What a unique condition. I dated a dancer for 6 months who had some similar characteristics. Luckily it was to his advantage as he could do amazing contortionistic things with his body that the other dancers could not. It even helped him to land a contract with Cirque du Soleil. Good luck.
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    Feb 18, 2011 2:54 PM GMT
    fizzle said
    what types of exercises do i do in order to strengthen my shoulder joints?


    To strengthen your deltoids, you can do lateral raises, side raises, shoulder shrugs, et cetera.
  • momewrath

    Posts: 90

    Feb 18, 2011 9:32 PM GMT
    I'm basically the same way, but not just my shoulders. My left side seems to have it worse for this.

    It definitely is a pain sometimes. I don't have as much problem with lifting most of the time, but it does cause issues with stabilizing my arms when doing certain exercises, especially when it comes to anything that requires holding a dumbbell above me. Also, anything requiring hanging, such as hanging knee tucks, get almost impossible after a few seconds as my shoulder starts to give out.

    One exercise I recently heard really helps is to take a resistance band, hold it in front of you about shoulder width apart, and then just pull out. 4 sets of 25 every day. Haven't tried it yet, but I really need to do *something* about this soon. After all, the weak joint has caused a lot of pain in my shoulder in the past.
  • Brian888

    Posts: 14

    Feb 18, 2011 9:43 PM GMT
    To strengthen the shoulder joint, as opposed to the deltoid, you should focus on it's foundation and those are the 4 muscles that make up your rotator cuff. They're the ones that will keep your joint stable and in place and minimize injury. I have 4 cable exercises that I do for my rotator and one for the point of origin for the long head of the biceps which gives people with shoulder injuries a lot of trouble as well.

    Those exercises are lateral and front raises to no more than 30 degrees, cable coming from the floor, and internal and external rotations keeping the elbow tucked to the side, raising the cable to elbow height. To direct to the long head of the biceps, do a full front raise but come above shoulder height and your palm facing up. Keep the weight low and the reps high (15 - 20) for 3 sets.
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    Feb 19, 2011 7:50 PM GMT
    Nivek saidHere is an awesome book on maintaining the shoulder joint in proper muscular balance in order to prevent injury.

    http://www.irongarmx.net/Articles/7_minute_rotator_cuff_solution.pdf

    But I have no idea if it will help you. What a unique condition. I dated a dancer for 6 months who had some similar characteristics. Luckily it was to his advantage as he could do amazing contortionistic things with his body that the other dancers could not. It even helped him to land a contract with Cirque du Soleil. Good luck.


    This looks pretty solid. It includes exercised for the front, side, and rear deltoid, which will help stabilize your shoulder.


    Yikes, at the symptoms of Ehlers-Danlos syndrome. I'm double jointed, had broken/sprained/fractured my arms and legs (mostly as a kid), and am flat footed. The other symptoms don't really fit with me, though.

    My father, who is a physician, was concerned that I might have Marfan syndrome. I'm tall, have proportionally long limbs, am double jointed, have eye problems (glasses at age 13).
    http://en.wikipedia.org/wiki/Marfan_syndrome
  • trl_

    Posts: 994

    Feb 21, 2011 9:44 AM GMT
    haha i totally forgot i started this thread.

    thanks guys, ill try some of this