Introduction to Muscle Performance
Muscle performance isn’t just about strength; it encompasses a broader spectrum of factors that influence our muscles’ ability to function optimally. These factors include morphology, neurological functions, respiratory capacity, cardiovascular health, and metabolic effects.
Various factors such as injuries, illnesses, immobilization, neglect, and inactivity can lead to impaired muscle performance, resulting in weakness and muscle atrophy. Let’s delve into the three key aspects of muscle performance:
1. Strength Muscle strength refers to the muscle’s capacity to generate tension and, consequently, force in response to the demands placed upon it. It represents the highest measurable force exerted by a muscle to overcome resistance during single-person efforts. Functional strength, on the other hand, is the ability of the neuromuscular system to generate or control forces smoothly and coherently during everyday activities.
2. Power Muscle power is defined as the work produced by a muscle per unit of time and is closely linked to the speed of movement. The rate at which a muscle contracts and generates force affects muscle control. Power can manifest as a single burst of high-intensity activity or repeated bursts of less intense muscle activity.
3. Endurance Endurance refers to the ability to perform low-intensity, sustained, or repetitive activities over an extended period. It’s also known as a muscle’s ability to contract repeatedly against resistance, maintain tension, and resist fatigue.
Principles of Resistance Exercise
Resistance exercises involve dynamic or static muscle contractions resisted by an external force, whether physical or mechanical. Let’s explore some essential principles of resistance exercise that can help you strengthen your shoulder joint:
1. Overload Principle This principle involves applying a load to the muscle that exceeds its metabolic activity. It focuses on progressively increasing the resistance through intensity and volume of exercise. In strength training, the resistance applied to the muscle should gradually increase.
2. SAID Principle (Specific Adaptation to Imposed Demands) This principle highlights that your body will adapt to the specific demands placed upon it. To achieve specific training effects for your functional needs and goals, select the right exercise parameters.
3. Reversibility Principle If you stop resistance exercises used for functional activities, any improvements in strength and endurance may be temporary. Muscle performance can decrease within two weeks of discontinuing resistance exercises and continue to decline until training effects are lost.
Determinants of Resistance Exercise
To make the most of resistance exercises for your shoulder joint, consider these factors:
1. Alignment and Stabilization Proper alignment is essential, ensuring that muscle fibers are oriented correctly and that the muscle or muscle groups being targeted are positioned for effective movement. Stabilization involves keeping a body part steady, usually at the proximal end of the muscle being worked on.
2. Intensity The intensity of resistance exercises refers to the level of resistance or weight applied during each repetition. It should be challenging but not cause pain.
3. Volume Volume in resistance exercise is the sum of the total number of repetitions and sets of a particular exercise multiplied by the intensity.
4. Frequency and Duration Frequency indicates how often you engage in resistance exercises, either daily or weekly. Duration refers to the total number of weeks or months during which you follow a resistance training program.
Types of Resistance Exercises
Choose the appropriate resistance exercise based on your specific needs, healing stage, joint tolerance, equipment availability, and goals:
A. Manual Resistance Exercise In this type of exercise, a therapist provides resistance, teaching patients to apply focused resistance to specific muscle groups. It’s particularly useful in the early stages of an exercise program when muscles are weak and can only withstand minimal to moderate resistance.
B. Mechanical Resistance Exercise Mechanical resistance exercises involve the use of equipment or mechanical devices to provide quantifiable resistance. This method is beneficial when greater resistance is needed, surpassing what a therapist can provide manually.
Strengthen Your Shoulder with Manual Resistance Exercises
Now, let’s focus on strengthening your shoulder joint through manual resistance exercises:
1. Shoulder Flexion
- Patient position: Supine lying on a couch.
- Therapist position: Standing at the patient’s side.
- Hand placement and technique: Apply resistance to the front part of the distal arm or forearm (if the elbow is stable and pain-free). Ensure proper alignment and stabilization.
2. Shoulder Extension
- Patient position: Supine lying on the couch.
- Therapist position: Standing at the side of the table.
- Hand placement and technique: Apply resistance to the posterior aspect of the forearm. Stabilize the scapula using the couch.
3. Shoulder Abduction & Adduction
- Patient position: Supine lying.
- Therapist position: Standing at the patient’s side.
- Hand arrangement and technique: Apply resistance to the distal segment of the arm with the patient’s elbow flexed at 90 degrees. For abduction, apply resistance to the lateral part of the arm; for adduction, apply resistance to the medial part of the arm. Ensure proper alignment.
4. Shoulder Internal & External Rotation
- Patient position: Supine lying.
- Therapist position: Standing at the patient’s side.
- Hand position and methodology: Flex the elbow to 90 degrees and position the shoulder in the plane of the scapula. Apply resistance to the distal part of the forearm during both rotations. Ensure alignment at the clavicle level during internal rotation.
These resistance exercises can help you strengthen your shoulder joint effectively and improve muscle performance. Remember to consult with a physiotherapist or healthcare professional for personalized guidance and support.