The shoulder joint, or glenohumeral joint, is the most mobile joint in your body, enabling abduction and adduction, extension, external rotation, flexion, horizontal abduction and adduction, hyperextension and internal rotation ranges of motion. It's extreme mobility makes the joint very useful but susceptible to injuries. Performing exercises to strengthen the muscles surrounding the shoulder joint will help it function effectively and might prevent injuries.
Push-Ups
Push-ups are a classic exercise for the chest, shoulders and upper arms. They strengthen the muscles that move your upper arms toward the center of your body horizontally, which is called horizontal adduction. These muscles include the anterior deltoid, biceps brachii, coracobrachialis and pectoralis major. Start on all fours with your hands below your shoulders and knees below your hips. Walk your hands forward until your thighs and torso form a diagonal line. Bend your arms to lower your upper body, then, when your elbows form 90-degree angles, powerfully press into the floor, extending your arms back to the starting position. Perform the exercise from your hands and toes, rather than your hands and knees, to make it more challenging.
Lateral Raises
Lateral raises target the middle part of the deltoid muscle, the major shoulder-joint abductor, enabling you to move your upper arm sideways, away from your body. The biceps brachii and supraspinatus muscles assist with this movement. Attach one end of a resistance band to a sturdy object near the floor. Stand with your left side closest to the object with your feet about shoulder-width apart. Hold the other end of the band with your right hand, so the band crosses the front of your body diagonally. Keeping your arm as straight as possible, abduct your right arm to stretch the band away from the object. Stop when your arm is at shoulder height, pause briefly, then return to the starting position. Perform 12 to 15 repetitions, then switch sides.
Standing Rows
Standing rows target numerous shoulder muscles, including the deltoid, infraspinatus, latissimus dorsi and teres minor. These muscles all assist with horizontal abduction. Attach the middle of a resistance band to a sturdy object at chest height. While facing the object, hold the ends of the band with your hands and extend your arms in front of your chest with your palms facing downward, then walk backward until the band is taut. Stretch each side of the band by pulling your elbows and upper arms backward at shoulder height and flexing your elbows to 90 degrees. When your upper arms are even with your chest, slowly return to the starting position and repeat. Have a partner hold your back from behind to keep your body still throughout the movement.
Alternate Dumbbell Press
Like lateral raises, the alternate dumbbell press exercise strengthens the muscles that abduct your shoulder joints. Sit upright on a bench or chair with your knees flexed and feet flat on the floor. Hold dumbbells about and inch in front of your shoulders with your palms facing forward. Extend your left arm over your head, pressing the weight upward, then lower it and repeat with your right arm. Continue alternating like this for your desired number of repetitions. You also can perform the exercise from a standing position. Additionally, you don't have to alternate arms: You can extend both arms overhead at the same time to perform an exercise called the military press.
References
- "Basic Biomechanics"; Susan J. Hall; 2007
- American Council on Exercise: Bent-Knee Push-Up
- "Fitness": Uma Thurman's Shoulders Workout
- "Shape": Rear Delt Cable Row
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
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