Dr. W. Ben Kibler is an orthopedic surgeon who has done extensive research on shoulder injuries and rehabilitation. He’s developed some exercises to develop the shoulder muscles and structures to prevent injuries and facilitate rehabilitation in athletes whose sport requires heavy shoulder involvement, including baseball and tennis players. Instead of isolating the shoulder, his exercises emphasis the movement combination of shoulder extension, scapular retraction and hip and trunk extension.
Stand with your feet about shoulder-width apart. Rest your head and spine forward and allow your shoulders to hunch slightly so that you’re looking at the floor. Your muscles should feel limp in this starting position. Directly extend back up, starting with your spine and then your head and finally your shoulders. Continue until your shoulder blades finish retracting or pinching together. Slowly lower back down into a hunching position and then repeat the quick return to a good postural position. Use either no or very light dumbbells in each hand. Complete 10 to 15 repetitions.
Stand with your right foot slightly forward in front of your left. Allow your arms to hang by your side and place your left hand on the edge of a table that's close to the height of your hanging hand. Keep your left arm straight and extend your shoulder as if you’re pushing the table behind you while simultaneously twisting your torso to the right. Hold the contraction for five seconds and then relax. No dumbbells are needed. Complete 10 to 15 repetitions on each side.
Shoulder Dump Exercise
Step forward with your left foot forward, about 16 inches in front of your right foot. Bend forward at the waist and twist to your left so that your right arm rests level with your knee to get into the appropriate starting position. Shift your weight back to your fear foot while simultaneously extending and rotating your torso back up to the right. Continue back until you feel your right scapula slightly retract, or pinch toward the left scapula. The movement has been described as dumping a container backward over your shoulder. Use a light dumbbell in your hand, or none. Complete 10 to 15 repetitions and then switch to the other side to develop the opposite shoulder.