Shoulder injuries are common occurrences in sports, especially in sports that require the athlete to perform throwing motions. The Hughston Health Alert website notes that these injuries are commonly the result of an imbalance in the strength of the front and back of the shoulder muscle. Exercising the entire shoulder joint is a great way to balance these muscles.
Exercise One
Lie on your stomach on a table or floor with the arm of the shoulder you want to exercise hanging over the side of the table. If performing this exercise lying on the floor, keep your arm at your side. Raise the arm so it is parallel to the floor and straight out from your body with the thumb pointing toward your head. Raise your arm and squeeze your shoulders together. Return to the starting position with your arm parallel to the floor and your thumb pointing to your head. Make sure to not drop your arm below the parallel position. Begin this exercise with 10 repetitions and no weight.
Exercise Two
Lie on your stomach on a table with the arm of the shoulder you are exercising hanging over the side of the table. Extend the arm so that it is parallel to the floor with the thumb pointing toward your head. Slowly bring your arm towards your head, to about 45 degrees with the thumb even with the eye and pointing towards your head. Extend your shoulder so the arm is up as far as possible before returning to the starting position with your arm parallel to your body. Do 10 of these exercises.
Exercise Three
Lie on your stomach on a table with the shoulder you want to exercise hanging over the edge of the table. Raise your arm so it is parallel to the floor and straight out from your body with your thumb pointing toward your head. Bend your elbow. Rotate your arm as if cocking to throw a ball. Return to the starting position with your arm straight out from your body and parallel to the floor. If this exercise is difficult, slide over on the table so part of your upper arm is supported. Educators at Valdosta State University suggest 10 repetitions of this exercise.
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