When performing backward arm movements—commonly used in gote-style forms—improper technique can lead to various shoulder issues over time.
The primary structures at risk are the glenohumeral joint and its surrounding tissues.
The glenohumeral joint (the shoulder's ball-and-socket joint) connects the humeral head to the glenoid cavity of the scapula
Let's explore the biomechanics and specific tissue involvement associated with these problems.
This image shows the contrast between proper shoulder positioning with good muscle engagement (left) versus faulty backward movement with inadequate muscle activation (right).
This visual helps illustrate the biomechanical shifts that occur during incorrect movement patterns.
Glenohumeral Joint Instability
As the body's most mobile joint, the shoulder relies heavily on both static and dynamic stabilizers for proper function.
When backward arm movements lack proper muscle engagement, several issues can develop:
a) Posterior Humeral Head Migration
Without proper activation of rotator cuff muscles (particularly the subscapularis), the humeral head can shift backward within the glenoid socket.
This shift stretches the front capsule and ligaments while potentially compressing structures in the back of the joint.
b) Labrum Damage
The labrum—a ring of cartilage that deepens the shoulder socket and enhances stability—can suffer under improper technique.
Poor backward movement creates excessive shearing forces on the labrum, especially in its posterior and superior regions, leading to tears or detachments.
SLAP lesions (affecting both the front and back of the upper labrum) commonly result from these faulty mechanics.
Rotator Cuff Issues
The rotator cuff muscles serve as crucial dynamic stabilizers for the shoulder joint.
Insufficient activation during backward arm movements can create:
a) Muscle Imbalances:
When rotator cuff muscles (especially the subscapularis) aren't properly engaged, the force couples that normally center the humeral head become disrupted.
This imbalance leads to altered movement patterns and places additional stress on other shoulder structures.
b) Tendon Strain and Pinching:
As the humeral head shifts backward, rotator cuff tendons may stretch or get pinched against the glenoid rim or acromion.
Over time, this can progress from tendon irritation to partial tears and eventually complete ruptures.
Strain on Posterior Joint Capsule and Ligaments
The back portion of the joint capsule and the posterior band of the inferior glenohumeral ligament provide critical stability against backward humeral head movement.
a) Capsule Stretching:
Repeatedly performing incorrect backward movements can gradually stretch out the posterior capsule.
This loosening further contributes to joint instability and disrupts normal shoulder mechanics.
b) Ligament Strain:
The posterior band of the inferior glenohumeral ligament faces excessive stress during poor technique.
Chronic strain can lead to ligament laxity or tears, compromising the joint's natural restraints against backward shifting.
Shoulder Blade Dysfunction
While not directly part of the shoulder joint, the muscles controlling the shoulder blade play a vital role in overall shoulder function.
a) Disrupted Shoulder Blade Movement:
Improper arm retraction can cause abnormal positioning and movement patterns of the scapula.
This can result in scapular dyskinesia—abnormal movement of the shoulder blade—further undermining the stability and function of the entire shoulder complex.
Dyskinesia refers to abnormal, involuntary, and uncoordinated muscle movements typically stemming from neurological issues
Long-term Effects
Repeatedly using poor technique for backward arm movements can lead to lasting problems:
a) Chronic Posterior Shoulder Instability:
Ongoing microtrauma to the posterior capsule, labrum, and ligaments can result in persistent instability.
Though often overlooked due to its subtle presentation, this condition can significantly impair shoulder function and athletic performance.
b) Joint Degeneration:
Altered mechanics and chronic instability accelerate cartilage wear on both the glenoid and humeral head surfaces.
This process can lead to premature osteoarthritis in the shoulder joint.
It's worth noting that these injuries don't develop suddenly or typically during a single practice session. Rather, soft tissue damage accumulates gradually—many minor injuries over an extended period eventually culminate in serious conditions.