Dominic Stone
While some women with broad shoulders may feel insecure due to societal norms that equate femininity with narrow, slender shoulders, others are embracing the muscle mummy trend, which prioritises the female gaze and well-being. Strength training, which includes exercises for the deltoids, traps, lats, and
| Characteristics | Values |
|---|---|
| Reason for loose shoulder muscles | Ageing, injury, arthritis, osteoporosis, fractures, dislocation, rotator cuff tear, shoulder instability |
| Treatment for loose shoulder muscles | Rest, physical therapy, surgery, nonsteroidal anti-inflammatory drugs (NSAIDs), ice, compression, elevation |
| Causes of shoulder fractures | Falls, ski accidents, car accidents |
| Causes of shoulder dislocation | Falling on an outstretched hand, arm, or shoulder, violent twisting |
| Causes of rotator cuff tear | Ageing, lack of activity, overuse, repetitive movement, stress |
| Causes of shoulder instability | Sports, growth and development, certain motions used in tackling or pitching |
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What You'll Learn
Women's shoulder anatomy
The shoulder is a complex combination of bones, joints, and muscles that work together to provide the body with a wide range of motion. The shoulder is highly mobile, which makes it susceptible to injury. The shoulder girdle, or pectoral girdle, connects the upper limbs to the axial skeleton via the sternoclavicular joint. The shoulder has four joints: the sternoclavicular (SC), acromioclavicular (AC), scapulothoracic, and glenohumeral joints. The glenohumeral joint is a ball-and-socket joint formed by the scapula and the head of the humerus. The scapula, or shoulder blade, is a flat triangular bone located in the upper back, and the humerus is the largest bone in the arm. The glenoid fossa is a socket in the scapula that the head of the humerus sits in, and it is covered with a smooth cartilage called the labrum. The labrum gives the shallow socket more depth and stability and serves as the attachment site for the biceps tendon. The clavicle, or collarbone, extends across the front of the shoulder from the sternum to the scapula and helps to stabilise the shoulder's movements.
The shoulder is surrounded by soft tissue and strengthened by fibrous ligaments. The acromioclavicular joint is the highest point of the shoulder and allows the arm to be raised above the head. This joint is formed by the junction of the scapula and clavicle. The sternoclavicular joint is located at the centre of the chest where the clavicle meets the sternum, allowing the clavicles to move. The shoulder capsule surrounds the ball-and-socket joint and separates it from the rest of the body, containing the joint fluid. The shoulder capsule can become too loose, resulting in multidirectional instability, or too tight, resulting in a frozen shoulder.
The shoulder has 17 muscles that cross the joint, and the rotator cuff is a group of four of these muscles and their tendons that surround the glenohumeral joint, controlling movements and providing stability. The muscles of the rotator cuff are the supraspinatus, infraspinatus, teres minor, and subscapularis. The tendons of the rotator cuff allow the muscles to move the arm, and if these tendons tear, the head of the humerus cannot move as easily in the glenoid fossa. This results in difficulty moving the arm. Rotator cuff tears are more common in middle-aged or older adults with existing shoulder problems due to age-related degeneration and loss of strength in the tendons. However, they can also occur in younger individuals, especially with repetitive overhead movements or stress on the tendons.
While broad shoulders are often desired and can be found attractive in both men and women, societal norms that associate femininity with narrow and slender shoulders can cause insecurity in women with broad shoulders. Broad shoulders are typically the result of genetics and the length of the clavicle bone.
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Shoulder muscle loss with age
The shoulder is the most mobile joint in the human body, allowing for a wide range of motion. However, this advantage also makes the shoulder susceptible to injury. As people age, their shoulder muscles can become weaker and less flexible, making them more vulnerable to various types of injuries.
Age-related muscle loss in the shoulders can be attributed to sarcopenia, a condition characterised by a decline in muscle mass, strength, and function. This typically begins around the age of 30, with muscle mass decreasing at a rate of approximately 3% to 5% per decade. The rate of muscle loss accelerates after the age of 50, and even those who maintain an active lifestyle are not exempt from this condition. Sarcopenia is influenced by various factors, including hormonal changes, nutritional deficiencies, lack of exercise, and oxidative stress.
The rotator cuff, a group of four muscles in the upper arm, is particularly susceptible to injury with age. The tendons that attach these muscles to the bones can weaken and degenerate over time, leading to tears. Middle-aged and older adults with pre-existing shoulder issues are more prone to rotator cuff tears, which can cause significant pain and limit arm movement.
Additionally, osteoarthritis can develop in the shoulders starting as early as age 50. This condition arises from the wearing down of cartilage in the shoulder joint, leading to joint degeneration and pain. Another type of arthritis, rheumatoid arthritis, is an autoimmune disease that can also affect the shoulders, causing pain, swelling, and limited mobility.
The risk of shoulder fractures also increases with age due to a weakening of the bones. Falls, which are more common among older adults, can result in shoulder fractures, leading to pain, bruising, swelling, and impaired shoulder movement.
However, it is important to note that age-related muscle loss and associated conditions are not inevitable. Engaging in progressive resistance training can help improve strength and muscle mass, even in older adults. By varying the weight, frequency, and duration of training sessions, individuals can experience significant strength gains and improve their overall shoulder health.
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Shoulder instability
The shoulder is the most moveable joint in the body, allowing us to lift our arms, rotate them, and reach up and over our heads. This greater range of motion, however, can cause instability. Shoulder instability occurs when the head of the upper arm bone is forced out of the shoulder socket. This typically happens as a result of a sudden injury, such as a fall or accident. Once a shoulder has dislocated, it is vulnerable to repeat episodes. When the shoulder is loose and slips out of place repeatedly, it is called chronic shoulder instability.
There are three common ways that a shoulder can become unstable: severe injury or trauma is often the cause of an initial shoulder dislocation. When the head of the humerus dislocates, the socket bone (glenoid) and the ligaments in the front of the shoulder are often injured. The labrum (the cartilage rim around the edge of the glenoid) may also tear, which is called a Bankart lesion. A first dislocation can lead to continued dislocations, giving out, or a feeling of instability.
Some people with shoulder instability have never had a dislocation. Most of these patients have looser ligaments in their shoulders. When this increased looseness is just your normal anatomy, it is called hyperlaxity. Sometimes, the looseness is the result of repetitive overhead motion. In a small minority of patients, the shoulder can become unstable without a history of injury or repetitive strain. In such patients, the shoulder may feel loose or dislocate in multiple directions, meaning the ball may dislocate out the front, out the back, or out the bottom of the shoulder. This is called multidirectional instability.
The main symptom of shoulder dislocation is pain in the shoulder that becomes worse with movement. To treat a dislocation, apply ice right after the injury to ease pain, swelling, and bleeding around the joint. Within 15 to 30 minutes of the injury, the joint will be painful and swollen. A dislocated shoulder needs urgent care. Healthcare providers treat dislocations by using gentle traction to pull the shoulder back into place. When the shoulder pops out of the socket repeatedly, it’s called recurrent instability. Recurrent instability can be treated with surgery to fix the torn ligaments.
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Shoulder dislocation
While some women feel insecure about having broad shoulders due to societal norms that equate femininity with slender shoulders, others are embracing the trend of building up their shoulder muscles. Strength training and specific shoulder exercises can help women achieve broader shoulders, which can be considered a sign of strength and power.
However, it is important to note that shoulder dislocations can occur when the ligaments holding the shoulder bones together tear, causing the shoulder joint to become unstable. This can happen when falling onto an outstretched hand or arm, or through violent twisting motions. The main symptom of a dislocated shoulder is pain that worsens with movement, and it requires urgent medical attention. Treatment involves using gentle traction to pull the shoulder back into place, and surgery may be necessary in cases of recurrent dislocations.
To prevent shoulder dislocations, it is important to strengthen the muscles around the shoulder blade, as imbalances can lead to pain and injury. Shoulder exercises can include using resistance bands, dumbbells, or kettlebells, and focusing on various muscles such as the deltoids, traps, lats, and rotator cuff.
Additionally, shoulder problems can arise from osteoarthritis, rheumatoid arthritis, or fractures, which can cause pain, swelling, grinding, and limited movement. Treatment options depend on the specific condition and can range from non-operative approaches to surgical interventions.
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Exercises to build shoulder muscle
Women's shoulders may appear less muscular due to societal norms that associate femininity with narrow and slender shoulders. Additionally, broad shoulders are often considered a desirable trait, with many men aiming to enhance their shoulder muscles to create a V-taper look. However, it is important to note that broad shoulders can also be attractive on women, and they are a characteristic of the mesomorph body type, known for its ease in building muscle and maintaining an athletic physique.
To build shoulder muscle, here are some exercises that can be incorporated into your workouts:
Military Press (Overhead Press): This classic exercise involves pressing a weight overhead and is a great way to build shoulder muscle. It can be performed with a barbell or dumbbells.
Upright Row: This exercise targets the deltoids and minimizes the biceps' involvement. It is important to use a wider grip where the upper arms go directly out to the sides, rather than a close grip, to avoid internal rotation of the shoulders.
Rear Delt Row: This exercise targets the small but important rear deltoid muscles, which are crucial for posture and rotator cuff health. It can be performed with dumbbells, either freestanding or with the head resting on a bench.
Dumbbell Lateral Raises: This exercise involves lifting weights to the side and is an effective way to target the lateral deltoids.
Bent Over Rows: This exercise works the upper back and shoulder muscles. It can be performed with dumbbells or a barbell.
Arnold Press: Named after Arnold Schwarzenegger, this exercise is a variation of the overhead press and targets the shoulders.
Front Raise: This exercise isolates the front deltoids and can be performed with dumbbells or resistance bands.
Rear Delt Fly: This exercise targets the rear deltoids and can help improve posture.
Lateral Raise: This exercise targets the medial deltoids and can be performed with dumbbells or resistance bands.
Kettlebell Squat and Press: This compound exercise works the legs and shoulders together. It involves performing a squat while holding kettlebells, then standing and pressing the kettlebells overhead.
These exercises can be incorporated into a workout routine that includes a combination of heavy muscle-building moves and targeted isolation exercises. It is recommended to start with light weights and gradually increase the weight and intensity as you build strength and endurance.
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Frequently asked questions
Women's shoulders may lose muscle due to aging, injury, or a lack of strength training. Strength training with heavy weights can help women build and maintain muscle mass in their shoulders.
Some exercises to build muscle in the shoulders include:
- Using light weights and resistance bands to target the deltoids, traps, lats, and rotator cuff muscles.
- Standing with feet shoulder-width apart, raising arms parallel to the floor, and lifting hands up to form "goal post" arms.
- Kneeling with a dumbbell, circling it around the head and back.
- Lying face-down, bringing the arms out to the sides and overhead.
Building muscle in the shoulders can help improve posture, stabilize the shoulder joint, enhance overall strength, and promote well-being. Strong shoulders can also contribute to a toned and athletic physique.
Some women with broad shoulders may experience insecurity due to societal norms that associate femininity with narrow and slender shoulders. However, societal perceptions are changing, and having broad shoulders is increasingly seen as attractive and empowering for women.
Common injuries that can lead to shoulder pain and muscle loss include:
- Rotator cuff tears: Tendons in the rotator cuff can tear due to degeneration or repetitive movements, making it difficult to move the arm.
- Shoulder dislocation: This occurs when the ligaments holding the shoulder bones tear, causing pain and instability.
- Shoulder fractures: The area of the arm bone near the shoulder joint can weaken with age, leading to fractures from falls or accidents.
