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Friday, May 20, 2011

***Reminder – Saturday is another “Bring a Friend” day at Invictus!  Please bring a friend or two and share with them the fun you find in the Invictus community.***

Workout of the Day
Three sets of:
Bulgarian Split Squat x 8-12 reps
Rest 30 seconds
60 second Handstand Hold
Rest 3 minutes;
and then,
“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups

The Shoulder: Part 2 – Ligaments, Tendons, and Other Stuff
Written by George Economou

On Wednesday we reviewed the osseous anatomy of the shoulder and had you touching yourself in the office cubicle.  Today will be a little less awkward as we review the ligaments and tendons of the shoulder.  Ligaments are very tough, fibrous tissues that connect bones to other bones.  While they have some elasticity, they’re nowhere near as giving as muscles.  The shoulder is a ball and socket joint, similar to that of the hip.  On Wednesday we saw that the head of the humerus just barely sits in the glenoid; the ligaments around the shoulder form a capsule that keeps the humeral head from popping out or dislocating.

If you’ve ever heard of someone with an “AC Separation” after a fall or a blow to the shoulder, it’s referring to a detachment of the clavicle from the acromion, with tearing at the conoid, trapezoid, and/or acromioclavicular ligaments . . . not cool.  Likewise, if someone suffers a shoulder dislocation, it could be associated with a number of tears in multiple ligaments or tendons.

The naming of the ligaments is fairly straightforward.  Most of them reflect the two bones they connect, what side of the body it’s on (anterior, posterior), and relative height (superior, middle, inferior).

Some other tissues you should know about in the shoulder are tendons, bursae, and the labrum.  Tendons are like ligaments except they connect muscles to bones.  A bursa is a small, fluid-filled sack that helps act as a cushion between moving parts; the shoulder contains 8 bursae.

The labrum . . . this is my favorite.  This is a really neat piece of cartilage which acts to deepen the glenoid so the humeral head sits more firmly in the socket.  On Wednesday we saw that roughly 30% of the humeral head sits in the glenoid; the labrum allows for approximately 50% of the humeral head to fit.

OK, so no touching yourself to review today.  Just look over the pretty pictures a few times and soak it all in.  Next week we talk muscles.

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CrossFit Invictus
1446 Columbia St
San Diego, CA 92101
619.231.3000

CrossFit Invictus Point Loma
2803 Midway Dr.
San Diego, CA 92110
619.222.2033
CrossFit Journal