Shoulder Exercises

Six great exercises to rehabilitate, strengthen, and prevent injury of the shoulders.

1: Scapular Retraction: For this exercise, you will need elastic exercise material, such as Thera-band.

  • Put the band around a solid object, at about waist level. Each hand should hold an end of the band.
  • With your elbows at your sides and bent to 90 degrees, pull the band back to move your shoulder blades toward each other. It should feel like you are trying to hold a pencil between your shoulder blades.
  • Return to the starting position.
  • Repeat 8 to 12 times. and up to 3 sets

As you improve and If you have good range of motion in your shoulders, try this exercise with your arms lifted out to the sides, with your elbows at a 90-degree angle. Raise the elastic band up to about shoulder level. Pull the band back to move your shoulder blades toward each other. Return to the starting position

2: Shoulder External Rotation

  • Attach elastic to secure object at waist level.
  • Place a rolled up towel between elbow and body.
  • Grasp elastic in hand, elbow bent to 90 degrees.
  • Rotate arm outward and return.
  • Slowly return to start position and repeat.
  • Do 8-12 reps and up to 3 sets. Do both shoulders see guidelines below.

3: Shoulder Internal Rotation

  • Secure elastic at waist level.
  • Place a rolled up towel between elbow and body.
  • Sit or stand with involved side to elastic,
  • Grasp elastic and pull hand inward, across body, as shown.
  • Slowly return to start position and repeat.
  • Do 8-12 reps and up to 3 sets. Do both shoulders see guidelines below.

4: Shoulder Flexion

  • Stand on elastic.
  • Begin with arm at side, elbow straight, thumb up.
  • Grasp elastic.
  • Raise arm in front over head, keeping elbow straight.
  • Slowly return to starting position.
  • Do 8-12 reps and up to 3 sets. Do both shoulders see guidelines below.

5: Shoulder Extension

  • Secure elastic at waist level as shown.
  • Grasp elastic and pull arm backwards keeping elbow straight.
  • Slowly return to start position.
  • Do 8-12 reps and up to 3 sets. Do both shoulders see guidelines below.

6: Stability Ball Push Up Technique

  • In the first week place the stability ball on a wall about the level of your chest with feet out from the wall.
  • As you improve work you way to the floor this is harder than it sounds be careful.
  • Lay with your chest on the stability ball
  • Place your hands at the sides of your chest.
  • Place your toes on the floor, legs straight.
  • Push your body up until your arms are almost straight (do not lock your elbows).
  • Hold and balance for two seconds.
  • Slowly return to the starting position and repeat.
  • Do 8-12 reps and up to 3 sets.

It is important to remember that for is the most important thing wen performing these exercises not the amount of weight or repetitions, so start slow and work into the shoulder exercise over several weeks. It is also important to work both shoulders evenly don’t neglect the good shoulder but keep it light with the good shoulder until the injured one caches up. It is important to maintain balance at all time you don’t want to injury the good shoulder so if you can only do 8 reps on the injured side do 8 with the good side.

Start with exercise 1,2, and 3 on week one, In week 2 to 4 add exercises 4 and 5. and after 1 to 2 months add exercise 6. The rate at which you add these exercises depends on how you feel don’t over do it but keep moving forward. This is a routine that should be performed 2-4 times a week for the rest of your life. It will help you avoid future injuries as well and can be used to prevent rotator cuff injuries. The bad shoulder will catch up don’t worry and good luck.

By: Paul R. Mahler Jr. DC
Mahler Family Chiropractic Center
1144 wyoming Ave.
Kingston, PA. 18704
http://mahler-chiropractic.com
May be reproduced in whole only.
We can treat shoulder injuries including rotator cuff.