Dr. Hanjabam Barun, Sports & Exercise Medicine Specialist

02/12/2025

■ 🦴 𝐒𝐜𝐚𝐩𝐮𝐥𝐨𝐡𝐮𝐦𝐞𝐫𝐚𝐥 𝐑𝐡𝐲𝐭𝐡𝐦: 𝐔𝐧𝐝𝐞𝐫𝐬𝐭𝐚𝐧𝐝𝐢𝐧𝐠 𝐭𝐡𝐞 𝐂𝐨𝐨𝐫𝐝𝐢𝐧𝐚𝐭𝐞𝐝 𝐌𝐨𝐭𝐢𝐨𝐧 𝐨𝐟 𝐭𝐡𝐞 𝐒𝐡𝐨𝐮𝐥𝐝𝐞𝐫 𝐂𝐨𝐦𝐩𝐥𝐞𝐱

■ The scapulohumeral rhythm, also referred to as the glenohumeral rhythm, is a fundamental concept in shoulder biomechanics. First published by Codman in the 1930s, it defines the kinematic interaction between the scapula and the humerus. This precise interplay is essential for the optimal function of the shoulder joint.

■ 🧩 𝐓𝐡𝐞 𝐀𝐧𝐚𝐭𝐨𝐦𝐲 𝐨𝐟 𝐂𝐨𝐨𝐫𝐝𝐢𝐧𝐚𝐭𝐞𝐝 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭

■ The shoulder complex achieves coordinated arm elevation through the involvement of four primary articulations: the Sternoclavicular Joint, Acromioclavicular Joint, Scapulothoracic Joint, and Glenohumeral Joint.
■ Although the movements at each joint are continuous, they occur at varying rates throughout the elevation of the arm.

■ 🔄 Scapular Rotations Relative to the Thorax

■ Upward or Downward Rotation: Occurs in the frontal plane around a dorso-ventral axis. Upward rotation turns the glenoid cavity cranially, while downward rotation turns it caudally.
■ Posterior or Anterior Tilting: Occurs in the sagittal plane around a latero-lateral axis.
■ External or Internal Rotation: Occurs around a cephalo-caudal (longitudinal) axis. External rotation brings the glenoid cavity closer to the frontal plane.

■ ⏱️ 𝐓𝐡𝐞 𝐓𝐢𝐦𝐢𝐧𝐠 𝐚𝐧𝐝 𝐑𝐚𝐭𝐢𝐨

■ Scapulohumeral rhythm describes the timing of movement at the glenohumeral and scapulothoracic joints during shoulder elevation.

■ 🎯 Phases

■ Setting Phase (First 30 degrees):
▫ The initial 30 degrees of shoulder elevation is largely glenohumeral movement.
▫ Scapulothoracic movement during this phase is generally small and inconsistent.
▫ Motion primarily occurs at the GH joint, though stressing the arm may increase the scapular contribution.

■ Simultaneous Movement (After 30 degrees):
▫ Following the setting phase, the glenohumeral and scapulothoracic joints move simultaneously.

■ 📊 The Ratio

■ The movement is often cited as the widely accepted 2:1 ratio of glenohumeral elevation to scapulothoracic upward rotation.
■ For a full range of elevation, this means approximately 60° of GH motion combined with 30° of ST motion.
■ It is crucial to recognize that this ratio is often described as nonlinear, meaning the contributions of the scapula and humerus vary substantially at different points in the range of motion and among individuals.

■ 🎯 𝐓𝐡𝐞 𝐃𝐮𝐚𝐥 𝐏𝐮𝐫𝐩𝐨𝐬𝐞 𝐨𝐟 𝐒𝐜𝐚𝐩𝐮𝐥𝐨𝐡𝐮𝐦𝐞𝐫𝐚𝐥 𝐑𝐡𝐲𝐭𝐡𝐦

■ Preserves Length-Tension Relationships: Prevents the glenohumeral muscles from shortening excessively by incorporating the scapula's upward rotation. This allows these muscles to sustain their force production through a larger portion of the range of motion.
■ Prevents Impingement: Prevents subacromial impingement between the humerus and the acromion. Due to the size difference between the glenoid fossa and the humeral head, simultaneous movement of the humerus and scapula during elevation limits the relative movement between the two bones.

■ ⚠️ 𝐖𝐡𝐞𝐧 𝐭𝐡𝐞 𝐑𝐡𝐲𝐭𝐡𝐦 𝐢𝐬 𝐃𝐢𝐬𝐫𝐮𝐩𝐭𝐞𝐝: 𝐒𝐜𝐚𝐩𝐮𝐥𝐚𝐫 𝐃𝐲𝐬𝐤𝐢𝐧𝐞𝐬𝐢𝐚

■ A change in the normal position of the scapula relative to the humerus results in a dysfunction of the rhythm known as scapular dyskinesia.
■ This condition is common, reported to occur in 68% to 100% of patients dealing with shoulder injuries, including labral tears, glenohumeral instability, and rotator cuff abnormalities.

■ 🧭 Causes

■ Bony: Includes thoracic kyphosis or clavicula fracture.
■ Joint: May include high-grade AC instability, AC arthrosis, or GH joint internal derangement.
■ Neurological: Includes long thoracic or spinal accessory nerve palsy or Cervical Radiculopathy.
■ Inflexibility: Stiffness of the pectoralis minor or biceps short head can lead to protraction and anterior tilt. Soft tissue posterior shoulder inflexibility can cause a GH internal rotation deficit (GIRD).
■ Muscular: Decreased activation and strength of the Serratus Anterior is common in patients with shoulder pain, contributing to a loss of upward rotation and posterior tilt. Altered scapular motion—whether due to muscle imbalance or other causes—is believed to disrupt the stability and function of the glenohumeral joint, contributing to impingement and rotator cuff pathology.

■ 🏅 Athletic Adaptations

■ Athletes who perform overhead motions often show some asymmetry in scapular upward rotation and the rhythm ratio between their dominant and non-dominant shoulders; this may be an adaptation to sports practice rather than an automatic pathological sign.

■ 🔍 𝐀𝐬𝐬𝐞𝐬𝐬𝐢𝐧𝐠 𝐭𝐡𝐞 𝐑𝐡𝐲𝐭𝐡𝐦

■ Scapulohumeral rhythm is a frequent metric for evaluating muscle function and shoulder joint motion. Historically, Inman, Saunders, and Abbott first measured the rhythm using radiography.
■ Today, clinicians use imaging, goniometry, and advanced 3-dimensional tracking systems.

■ 🖐️ Clinical Assessment Methods

■ Palpation: The rhythm can be observed by palpating the scapula's position—specifically the inferior angle and the base of the spine—as the shoulder elevates.
■ Lateral Scapular Slide Test (LSST):
▫ Evaluates scapular symmetry under varying loads.
▫ Measurements are taken from the inferior angle of the scapula to the closest spinous process in three arm positions (relaxed at side, hand on iliac crest, and 90° abducted/internally rotated).
▫ An asymmetry of 1.5 cm in any position is the threshold for an abnormal pattern.

■ Scapular Dyskinesis Test (SDT):
▫ A visual test where the patient performs weighted shoulder flexion and abduction movements.
▫ Dyskinesis is characterized as winging or dysrhythmia.

■ 🏋️ 𝗠𝗮𝗻𝗮𝗴𝗲𝗺𝗲𝗻𝘁 𝗮𝗻𝗱 𝗥𝗲𝗵𝗮𝗯𝗶𝗹𝗶𝘁𝗮𝘁𝗶𝗼𝗻

■ Optimal rehabilitation requires identifying and addressing all causative factors that create the dyskinesis, and restoring the balance of muscle forces that control scapular motion.

■ Physical therapy management begins with a specific diagnosis of the cause of dysfunction. Treatment often addresses muscle shortening (such as the m. Pectoralis Minor or m. Levator Scapulae) and coordination deficits between essential muscles like the m. Serratus Anterior and m. Trapezius.

■ 🎯 Coordination Training

■ Setting Phase:
▫ The patient learns subtle muscle contraction, often requiring tactile or myofeedback.
▫ Consistent home practice is necessary to train the duration of muscle contraction across various postures of daily life.

■ Automation Phase:
▫ Contraction is automated through stabilization exercises.
▫ Exercises should be static and dynamic, and should avoid exercising on the back so that muscles are forced to stabilize the scapula rather than the ground.
▫ Examples include the push up plus, low-rowing, and dynamic hug.

■ It is essential that muscles are trained in functional patterns rather than isolated movements to maximize scapular muscle activations.
■ Because most abnormalities occur during fatigue or in the eccentric phase of movement, training should focus on muscle endurance and the eccentric phase.
■ Clinicians must also consider the influence of the spine, as conditions like Thoracic Hyperkyphosis may require passive or active mobilizations of the thoracic spine.

■ ✨ 𝑨𝒏𝒂𝒍𝒐𝒈𝒚

■ Understanding the scapulohumeral rhythm is like appreciating the work of a highly synchronized rowing team. You have multiple joint "rowers" (GH, ST, AC, SC) working together. If one rower (say, the scapula) starts lagging or moving too soon, the smooth movement of the entire boat (the arm) is disrupted, leading to inefficiency and potential strain (impingement).

02/12/2025

Instead of popping anti-inflammatory pills to relieve knee pain, many people would find significant relief simply from losing weight.

Before you say that you cannot do your cardio workouts to lose the weight, understand that most of the weight loss will come from improving your nutrition and eating habits.

Experts estimate that for every 1 pound you weigh, your knees feel the force of 3 pounds of pressure when you take a step. This is not an exact formula as there are many other variables to consider, but as a general rule this is something to keep in mind.

1 lb bodyweight = 3 lb of pressure on your knees with every step you take. Walking up and down stairs will add more pressure and any physical activity like running or cycling will be even more. This means that if you lose 10 pounds of weight there will be 30 pounds less pressure per knee, per step.

When you consider how many steps you take each day this can very quickly add up to a significantly large number. If the average person takes about 5 to 6 thousand steps a day and you multiply this number by 10 pounds of body-weight you will generate 150 thousand pounds of pressure on the knees per day!

Over a period of time the wear and tear and inevitable destruction to the joint is severe leading to ongoing pain and inflammation. Using pills to remove the inflammation and pain signal without addressing the extra weight that is causing it is pointless.

While your pain and inflammation may limit your ability to exercise, it does not limit your ability to control your diet.

Many people would experience a significant reduction in their pain by focusing on improving their nutrition habits and losing some weight. Also the benefits to your overall health of your body cannot be overstated and the risk of developing a more serious health condition from being overweight is another great reason to lose weight.

Read this article to see more

https://noregretspt.com.au/joint-inflammation-and-chronic-pain-what-you-should-focus-on-instead-of-pain-relief/

02/12/2025

One of the biggest things I see in clinic is people believing their pain is caused by posture. They’ve been told it’s upper crossed syndrome, lower crossed syndrome, rounded shoulders, anterior pelvic tilt, or some “twisted pelvis” nonsense — and that this is the root of their pain. It isn’t.

Pain is far more complex than posture. Posture might play a small part at times, sure — but it’s much more about your habits, what you do all day, how you move, how you feel, and how you recover.

No one thinks about their posture when they’re not in pain. But the moment pain shows up, it’s the first thing people blame. That’s not coincidence — that’s conditioning.

The “posture industry” thrives on scaremongering. Practitioners love saying they can fix your posture and magically fix your pain. Some patients love hearing it too, because it gives them a simple answer.

But posture isn’t the villain. And trying to perfect it won’t save you.

Worry less about posture.
Focus more on how you’re living.

01/12/2025

01/12/2025

01/12/2025

01/12/2025

01/12/2025

Recent research highlights the powerful role a mother’s mitochondrial DNA plays in shaping a child’s athletic potential. Unlike most genetic material, which comes from both parents, mitochondria — the tiny structures responsible for producing energy in every cell — are inherited exclusively from the mother. This makes maternal genetics especially influential in areas like stamina, energy efficiency, and metabolic performance.

Scientific studies published in journals such as the Journal of Applied Physiology show that athletic traits like endurance capacity, VO2 max, and muscle recovery have strong links to mitochondrial function. While genes impacting speed or muscle type can come from either parent, the ability to efficiently convert oxygen into energy — a key factor in elite performance — is largely rooted in maternal inheritance. This may help explain why some families consistently produce top-level athletes across generations.

Researchers also emphasize that genetics are only part of the story. Lifestyle factors during pregnancy, early childhood nutrition, and activity levels can amplify or suppress genetic potential. A mother who maintains a healthy, active routine may be setting the stage not only through DNA but through early environmental conditioning that boosts long-term athletic development.

01/12/2025

🚨 BREAKING: New research suggests that a mother’s genetics may play a major role in a child’s athletic abilities 🤯

Studies show that a mother can strongly influence aerobic endurance, muscle power, and overall sports performance.

This could explain why some people find running long distances or moving with natural coordination easier they may have inherited it from their mother.