When your shoulder is unstable, the muscles and connective tissues that hold the joint in place during movement are weak. This can cause your shoulder to dislocate or the muscles, tendons and ligaments to tear. Juan Carlos Santana, director of the Institute of Human Performance, recommends that you use a rubber tubing to strengthen shoulder stability because you can direct the tubing's resistance in almost any angle. Tubing is also much lighter and more portable than free weights.
Standing Shoulder Press
Use a standing cable column machine for this exercise. Set the hook attachment of the machine to the lowest level, and hook the tubing onto the hook. Grab both handles of the tubing and face away from the machine. Hold the handles over your shoulders with your knuckles facing behind you, and stand with your feet hip-distance apart. Exhale and press your arms over your head. Keep your spine upright, and do not arch your lower back or move your lower body. Hold the press for two seconds, and lower your hands back to starting position for four seconds. Perform 10 to 15 reps for three sets.
Standing Chop
The chop is moving the resistance across your body from a high position to a low position. Set the hook of the cable machine to the highest level, and hook the tubing onto it. Stand with your left side of your body toward the cable column and grab both handles. With your left leg in front of you, pull the tubing from the upper left part of your head toward your heart, and push down to your right hip. Hold this position for two seconds, and reverse the movement to the starting position for four seconds. Do not move your torso, hip, or legs as you do this. Perform eight to 12 reps for three sets per side.
Standing Lift
The lift is simply a mirror image movement of the chop. Set the handle of the cable column to the lowest level, and stand in the same position as you did for the previous exercise, except that you place your right leg in front of you. Pull the tubing from your left hip to the upper right part of your head. Do the same number of reps and sets as you did for the chop. Physical therapist Gray Cook, founder of Functional Movement Systems, suggests that you do the chop and lift exercises to strengthen shoulder and torso stability. Do these exercises as your warm-up or as a workout by themselves.
Scapular Retraction
Set the hook of the cable column as high as your shoulders. Grab both handles and face the machine. Stand with your legs hip-width apart, and step back until the tubing is slightly tense. With your arms extended in front of you, pull the tubing by bringing your arms out to your sides with your elbow slightly bent. Squeeze your shoulder blades together and hold the contraction for two seconds. Without rounding your back or shoulders, bring your arms together for four seconds. Perform 10 to 15 reps for three sets.
References
- "Essence of Program Design"; Juan Carlos Santana
- "Athletic Body in Balance"; Gray Cook; 2003
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