Looking for clues to fix my shoulders (I can dislocate them at will)

[jaja]

Since I'm on this journey of trying to know more about my body, I think it's time to address an issue I've always had. I call it “issue” because it's easy to suppose it could lead to a number of problems, but it actually rarely, if ever, bothered me.

I can dislocate my shoulders (both) at will. I don't know if I could manage to describe the issue properly with words, so I uploaded a short video to show you.

 

 

So…is it a strength problem or what? If so, which muscles exactly do I need to focus on?

[Craig]

How are your active hangs and arch hangs ? A video of these two exercises would help a lot

[Kit_L]

@jaja, do these dislocations cause any problems? 

In general, we want more stability in the shoulders, and the BODYLINE exercises are a 100% portable–do anywhere series for just this (and great for the whole trunk, too). Do not underestimate them: they are 360° shoulder strengthening exercises. 

[jaja]

@Craig I've never performed them and I can't do them at home, so you'll have to wait until I'll resume my gym training, I'm afraid. :/

@Kit_L In daily life I've no problems to report, but often times during certain yoga poses or while doing over-head presses at the gym, I feel a dangerous “lack of stability” (I can't find a better way to express it). Thank you for the link, tomorrow I'll start doing those exercises.

[Kit_L]

Most commonly, the sense of "lack of stability" is a direct consequence of a genuine lack of strength (so the perception in these instances is real). Oftentimes the perception is not accurate (like when you think you can't go past X; you do something and instantly you are at new ROM "Y"). Of all human attributes, strength is the most easily acquired.

Those Bodyline exercises, static holds in the beginning, are perfect places to start.

[jaja]

@Kit_L Will do those exercise regularly (possibly daily) for at least a couple of months and then report back. My intention was to start today, but apparently some odd movement I made yesterday has left my upper back sore, to say the least. I've pain in a quite large area between my shoulder blades and my freedom of movement is really impaired; it even hurts when I take large breaths or when I cough. Isn't it funny that since I've decided to take care of my body, all sorts of problem have emerged?

[Kit_L]

@jaja: not daily. Twice a week will be enough, and don't try too hard the first couple of times you try them. Attempt each exercise for 10" where literally every muscle in the body is switched on hard. To give you an idea of what I mean, when I was in the front plank position once, Paul Watson (120Kg) sat on my hips, with his feet off the floor, and the shape of my body did not change. Everything has to be working to do this.

For shoulders, the reverse plank is the one to master, too (very unusual ROM strength requirement). In all positions, try to press the floor away from you as hard as you can, tighten the glutes, quads, hammies, abs, lats... everything. This takes practise. Go through all exercises twice.

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Isn't it funny that since I've decided to take care of my body, all sorts of problem have emerged?

No: normal! More later.