Is the cause of stiff shoulders not the shoulders themselves? What kind of discomfort is caused by weakness in the inner muscles (rotator cuff) - Sapporo Kotoni Pilates
Hello!
I'm Daichi, an instructor at Vivi Pilates / Sapporo Pilates!
My stiff shoulders just won't get any better.
My shoulders feel jammed when I raise my arms.
My shoulders feel unstable and I get tired easily.
Something common to people with these issues is
weakness in the shoulder's inner muscles, the "rotator cuff".
The rotator cuff is a
"collection of small, delicate muscles" that surround the shoulder joint.
When these weaken, the shoulder becomes unstable all at once,
causing various issues like stiff shoulders, shoulder pain, rounded shoulders, and frozen shoulder.
■ The rotator cuff is the shoulder's "stabilizer"
The rotator cuff works to:
The rotator cuff works to:
keep the shoulder centered (centration)
prevent misalignment during movement
create coordination with the shoulder blade
It plays an essential role in shoulder health.
However, with the posture habits of modern people,
it is a characteristic that these muscles are almost certain to become weak.
■ Why do they become weak?
● Desk work and smartphones
The "rounded shoulder" posture where the shoulders drop forward
causes the rotator cuff to weaken while remaining stretched.
● Poor posture
With hunched backs or swaybacks, the shoulder trajectory is disrupted,
making it difficult for the inner muscles to function.
● Lack of exercise
The rotator cuff is a muscle that "deteriorates quickly if not used."
● High-intensity training
If you only train large muscles,
the inner muscles become even less able to function.
■ What happens if the rotator cuff is weak?
Chronic shoulder and neck stiffness
Shoulder tightness and pain
Worsening rounded shoulders
Tension in the upper arms
Increased risk of frozen shoulder
Shallow breathing
Just by the inner muscles of the shoulder not working,
it leads to this many health issues.
■ Why Pilates is optimal for recovering shoulder inner muscles
Pilates allows you to simultaneously align:
・Scapular position
・Breathing
・Thoracic movement
・Core stability
so the rotator cuff naturally begins to function.
Because it emphasizes "learning correct movement" rather than heavy loads,
instead of heavy loads, it emphasizes "learning correct movement" so,
your shoulders will become light and move flexibly without pain.
■ Summary: Shoulder ailments are often an "inner muscle issue"
Stiff shoulders, shoulder pain, rounded shoulders, and the risk of frozen shoulder—
Underlying these is a hidden "weakness in the shoulder's inner muscles."
However,
by aligning the shoulder blades,
stabilizing your breathing and core,
and learning to use the rotator cuff correctly,
your shoulders will feel dramatically lighter.
Pilates is the most efficient way to achieve this.
Thank you for reading until the end!