Continuous Play and Shoulder Health in Badminton—3 Warmup Exercises To Do
In this article, we will talk about Continuous Play and Shoulder Health in Badminton.
The shoulder joint is a ball and socket joint, which means that it can move in multiple directions, all of which are vital to professional elite badminton play.
Bones of shoulder joint
The shoulder consists of three bones: the clavicle (collarbone), scapula (shoulder blade), and humerus (upper arm bone) as well as associated muscles, ligaments, and tendons.
The clavicle is a long thin bone that connects the sternum to your neck. It also helps to support your head on its own when you look up or down because it acts like an anchor for your skull.
The scapula is a large flat triangular-shaped bone located at the top of your upper back where it attaches with several other bones including ribs and vertebrae.
The humerus is the big bone of the arm which continues till the elbow. This bone supports the whole of the upper limb.
The ball is the head of your humerus, and the socket is your scapula. The articulations between bones provide a wide range of movements which is the key aspect of playing badminton and all racket sports.
Muscles of the shoulder joint
Like most joints, there are multiple muscles involved when moving the shoulder. Some of these muscles are used more than others, and others are used less. For example:
- The deltoid (a large muscle on your upper arm) is responsible for raising your arm up or down when you shoot serves, smashes, or volleys.
- Your biceps (another large muscle on your upper arm) helps bend your elbow as needed when hitting forehanders
Shoulder muscles—anterior view
The primary muscles involved in shoulder abduction are the deltoid, coracobrachialis, and supraspinatus.
Deltoid fibers are responsible for the upward rotation of the arm above the horizontal plane. They also assist with flexion and extension of the elbow joint. These muscles attach to several bones in your upper arm including the humerus (the bone at the front), scapula (shoulder blade), clavicle (collarbone)
The primary muscles involved in shoulder extension are the teres minor, infraspinatus, and deltoid posterior fibers. The secondary muscles involved in shoulder extension are teres major and pectoralis major. The rotator cuff consists of three groups: subscapularis, supraspinatus, and infraspinatus; long head of biceps brachii; coracobrachialis (partially); subscapularis tendon complex; glenoid labrum ligaments supporting scapula on the body of humerus at the spine of acromion process on the scapula.
The main muscles involved in shoulder flexion are the deltoid fibers, supraspinatus, and pectoralis major. The deltoid anterior fibers are the largest muscles of the rotator cuff group. They originate from the coracoid process of the acromion and insert onto the humerus at the proximal shaft, where they form a common tendon with the infraspinatus tendon.
This tendon then extends down towards the spine of the scapula, where it meets other tendons which attach to the humeral head. Supraspinatus is located deep in teres minor muscle; it produces much greater force than infraspinatus due to its greater length which allows greater stretch when contracted during movements like overhead throwing or swinging the racket overhead.
Shoulder profile
The shoulder profile is the angle formed by the line joining the outer ends of your shoulder and neck. Your shoulder profile helps determine your body type.
For example, if you have a steep shoulder profile (your shoulder points slightly upwards), then you are more likely to be a short person. If your shoulder points downwards, then you are likely to be taller.
The shoulder profile is a combination of three measurements:
- Shoulder width
- Shoulder height
- Arm span
The shoulder profile is a physical measurement used to describe the width and height of the shoulder. This measurement can also be used to determine whether a person has a muscular or an athletic build, as well as the strength of their shoulders.
Sex differences
The average male shoulder measures about 40-50 cm and for women, it is about 35-45 cm. While this may seem like a huge difference, there are many factors that influence these physical objective measurements, including height and weight.
Significance of shoulder profile in badminton
The shoulder profile is the most important physical parameter to measure muscular development in the shoulders.
It can be measured by using a manometer and it is important for bodybuilding, powerlifting, weightlifting, and bodybuilding competition. The shoulder profile also determines the size of your shoulders when compared to other people.
The following factors can affect your shoulder profile:
- Age
- Muscle imbalances (syndrome)
- Tumors or other abnormalities
Best exercises for good shoulder mobility
Shoulder mobility exercises can help improve your shots by improving your ability to rotate your arms, turn your head, lift heavy objects, and do other activities that require good shoulder mobility.
The warmup is the first exercise of your workout and it’s very important to do it right. It will help you to increase circulation, improve coordination and flexibility and prepare your muscles for the workout.
The following exercises will help you become more mobile in the shoulders:
Arm circles – Circle your arms from shoulder to shoulder in wide circles until you feel a stretch in your chest muscles. Make sure not to allow your head to drop or move forward during the movement. Repeat 10 times.
Shoulder shrugs – Shrug your shoulders up and down as if you were shaking someone’s hand with a firm handshake. Do this anti-clockwise first, then clockwise as if you’re greeting someone with a warm welcome. Repeat 10 times each way.
Shoulder sprawls – Lie on your back and raise one arm straight above you until it’s parallel with the floor while keeping your opposite arm flat on the ground behind you at shoulder height as if reaching towards an imaginary target
Continuous play and shoulder health in badminton
The shoulder joint, despite being very dynamic in its role, is quite prone to stress and strain. Continuous badminton play means continuous mobility in the shoulder joint.
This may lead to a decrease in the range of arm movements and, at times, even pain. Abduction and external rotation are the most affected.
Decreased shoulder function
Good badminton play is directly linked to good shoulder function, which is directly linked to good shoulder mobility.
Shoulder mobility is the key aspect of every badminton strike type–be it attack or defense. Players report decreased levels of play due to limited shoulder movements.
The number of players affected
According to an estimate, over 50% of professional badminton players of the elite tier experience regular shoulder play and associated symptoms.
This study summarizes this point briefly, accrediting this to a sub-acromial impingement.
It is also worth noting that most of the players continue to play badminton despite the pain and limited shoulder mobility. There also seems to be no significant difference in terms of male and female distinctive badminton play either.
This interesting study explains gender-specific changes occurring in the shoulder joint. These changes are important in terms of avoiding injuries. Hence, players are advised to restore their shoulder health for optimal performance.
Read more about best exercises for beginners in badminton, here.
