The ball-and-socket joint of the shoulder has a shallow socket that allows for wide range of motion, but also increases chances of subluxation and dislocation. Shoulder instability can be a problem for many people, ranging from professional athletes to the elderly. You can use shoulder stabilizing exercises to prevent shoulder injury, an approach called "prehab." Or, you may need the exercises to treat an injury. That's rehab. The rotator cuff muscles are small muscles that help to stabilize the shoulder, and you will benefit greatly from strengthening them and the other muscles of the shoulder girdle.
Internal Rotation
Internal Rotation exercises for the shoulder will strengthen multiple stabilizing muscles. This exercise can be performed various ways, but the following can be done lying down without any weight initially. Lie on your side with your bottom arm bent at 90 degrees slightly in front of you. Start with your forearm touching the ground then pull your forearm up toward your body, while keeping your elbow on the ground. Repeat for multiple repetitions on both sides until you feel fatigue. If the exercise is too easy, place a light weight in your hand. Even a can of soup or water bottle could work.
External Rotation
External Rotation of the shoulder is performed in a manner similar to Internal Rotation, but will work different muscles as the resistance is in the opposite direction. While lying on your side, use the arm on top and bend it to 90 degrees. With or without a weight in your hand, rotate your arm out so that your hand points up toward the ceiling and your elbow remains at your side. Slowly lower it back down toward your body and repeat until you experience fatigue. Complete on both sides.
Empty Can
The Empty Can exercise should be performed with little to no weight, initially. Start with a water bottle (empty or full) in each hand. While standing upright, rotate your arms as if emptying the bottles of water and raise them to 45 degrees creating a wide V off your body. Lower and repeat. If you feel pain, reduce the weight or try performing on one side at a time.
Lateral Raises
Shoulder Lateral Raises primarily work the deltoids, while other shoulder stabilizing muscles assist. Hold light dumbbells at your sides and slowly raise your arms out to the sides, keeping your palms down. Stop when your arms have reached shoulder height, slowly lower and repeat.
Stability Ball Shoulder Stabilization
The Stability Ball Shoulder Stabilization exercises can be performed on a stability ball or lying face-down on an exercise bench. Using the stability ball, place your stomach and hips on the ball with your feet on the ground. Keep your body in a straight line and extend your arms straight out. Draw your shoulder blades back and down. This first formation is "I." Next, move your arms to form a "Y," then a "T" and lastly, a "W." Repeat these formations, keeping your thumbs toward the ceiling the entire time.
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