Shoulder Joint

Samuel, Alina, ryder, Sarai,

Sasha.
What three bones make up the shoulder joint?
1. Scapula
2. Clavicle
3. Humerus 
What kind of joint is the
shoulder joint?

The shoulder is the Ball and

socket joint.
What are the 4 types of movements of the shoulder
joint?

1.Adduction and abduction

2.Flexion and extension
3.Internal rotation and external rotation
4.Circumduction
What are the major muscles that support the
shoulder?

1.Supraspinatus
2.infraspinatus
3.Teres Minor
4.Subscapularis
What are the major muscles that aid in flexion of
the shoulder?

1. Anterior Deltoid
2. Pectoralis major
3.Minor aid- Coracobrachialis
What are the major muscles that aid in the
extension of the shoulder?
1. Latissimus dorsi
2. Teres major

1. Minor aid- Teres minor 

2. Minor aid- Posterior deltoid.
 Towel stretch/ behind
Back stretch 
■ You can grab a towel on both ends and pull creating a
stretch in your shoulder
■ Another variation would be interlocking your fingers
and pulling also creating a stretch in your shoulder.

This Photo by Unknown author is licensed under CC BY-NC-ND.

Shoulder stretch/cross arm
stretch   
• For this stretch you get your left or right
arm and cross it to the opposite arm
• You put your left arm in the middle of
you right arm  and pull towards your self
• You can put the arm closer to the wrist or
your shoulder
• Then you do the same on the other arm

•   
Shoulder stretches

• First your are going to go to a wall and stand

about 1 arm length away.
• Then your are going to place your hands
against the wall and bend your back so its
arched
• If your aren’t feeling a stretch the place your
hands higher up and try again
Strength exercises for the shoulder
• Dumbbell Front raise
• Step 1: Stand with feet shoulder width apart with.
Keep back straight and feet planted flat on the floor.
Your arms holding weights should hang down.
• Step 2: Hold the dumbbells across the thighs
horizontally, palms facing back towards the thighs.
• Step 3: Brace the abdominal muscles
• Step 4: Lift the weights upward while inhaling. Pause
when arms are horizontal to the floor and fell the
contraction in the shoulders.
• Step 5: Return the dumbbells to the starting
position.
Strength exercises
for the shoulder
1. Lay down on your back with your arms
by your side with a weight
2. Lifting up your arms with the weights
bring them up until they are straight
and the weights are above your face
3. Keep doing that bringing them up from
your side and down to your side but
make sure they are slowed and
controlled
Strength exercises for the shoulder

External and internal rotation

1. Tie an elastic band to a door handle or
something that will hold
2. Grab the band with one hand and stand
with your shoulder facing the door
3. Rotate your shoulder in and out and do it
for both sides
Elevation
4. Put the elastic band under your foot
5. Grab the band and pull it up making your
arm parallel to your shoulders and back
down to your side
6. Make sure it is slow and controlled not
sloppy
Strength exercises
for the shoulder

1. Face towards a wall and place your

hands on the wall making sure your
elbow and arm are straight
2. Then bring your feet back a little bit so
you are at an angle like in the first
picture
3. Then you are going to bend your
elbows like your doing a push up.
Maker sure your elbows are going to
the side not down by your side
 Strength exercises
for the shoulder
• Reverse fly
• Step 1: Lean, forward letting your arms
hang down next to your calves with your
elbows slightly bent.
• Step 2: Slowly raise the weights until your
elbows are level with your shoulders.
This Photo by Unknown Author is licensed under CC BY-SA
• Step 3; Slowly lower the weights to the
starting position and repeat.
 The three bones that make up the elbow joint are

1. Humers
2. Radius
3. ulna
WHAT KIND OF JOINT IS THE ELBOW?

hinge joint
What 3 movements can be made
from the elbow?

1. supination
2. pronation
3. flexion
What are the 2 major muscles of the
upper arm?
1. Biceps brachii. 
2. Brachialis. 
What is the main muscle
of the forearm?
The main muscle for the forearm is
the brachioradialis.
What muscle is the agonist in elbow
flexion?
Biceps

What muscle is the antagonist in elbow

flexion?
Triceps
 Elbow extension

What muscle is the agonist in What muscle is the antagonist in

elbow extension? elbow extension?
Triceps Biceps
Stretching exercise
for the fore arm

1. Go on your knees and hands and put

your palms facing down fingertips
facing away from you
2. Then you are going to slowly rock
back and forth from arm to arm
stretching your writs and forearm
Stretching exercise for
the fore arm
Hand down
Step 1: With your elbow straight, palm facing forward and fingers
pointing up, use other hand to gently pull it toward you.
Step 2: Do the same thing as shown in step 1 but fingers pointing
down.
Step 3: repeat on both hands
 STRETCHING
EXERCISE FOR
THE FORE ARM
Strength
exercises for
the forearm.
Dumbbell wrist flexion.

Step 1: Have your palm facing down while

holding a weight.

Step 2: have your forearm flat against the bench

with a 2 in gap between your wrist and the
bench

Step 3: Pull the dumbbell up until your forearm

contracts and hold for a split second

Step 4: Return to the starting position and do

again
Strength exercises
for the forearm.

1) Go on the ground into

a push-up position
2) Spread out your hand
wide and put yourself
on the tips of your
fingers
3) Push up with your
hands balancing on
your fingertips
Strength exercises
for the forearm.

1. Sit down on a bench and grab a small

bar with some weights
2. Put your elbows on your legs or in
the air and grab it palms facing down
3. Lift up and also working your wrists
Strength exercises for
the forearm.
1. Grab any stress ball or hard but squishy object
2. Put it in your palm and sit down elbow on a table or something
hard
3. Squeeze your hand to the ball
4. Make sure your fingers are over the item and palm up like the
photo
5. Continue to squeeze and you should after a while feel a burn in
your forearms
Strength exercises
for the forearm.
1. Grab any sort of resistance
band and place one end under
your foot while your siting
make sure nothings in front of
you
2. With your elbow on your
thigh grab the top of the band
like the image and pull it
towards you slowly
3. Keep on doing that and do a
couple reps
Stretching exercise for
the upper arm
Wall bicep stretch
Step 1: Press your left palm against a wall or sturdy object
Step 2: Slowly turn your body away from the wall.
Step 3: Fell the stretch in your chest, shoulder, and arm
Step 4; Hold for 30 seconds
Step 5: Repeat on opposite side
Stretching
exercise for
the upper arm
Step 1: In a sitting or standing position, cup
your elbow with the opposite hand

Step 2: Lift the elbow and pull it across the

chest without rotating your body 

Step 3: Hold for 30 seconds 

Step 4: Remove hold and relax then do it

with the other arm
 STRETCHING
EXERCISE FOR
THE UPPER ARM
Strength exercises for
the upper arm
Strength exercises for
the upper arm
Strength exercises for
the upper arm
Strength exercises for
the upper arm
Strength exercises for
the upper arm