Shoulder injuries are frequently caused by athletic endeavors or work related tasks that call for excessive, repetitive overhead motion. A wide range of sporting activities from swimming to tennis to throwing a baseball have been known to cause shoulder problems, but shoulder injuries can also occur while washing windows, hanging curtains or stacking shelves.
While it's not possible to avoid injury to the shoulder entirely, it is possible to alleviate the risk by understanding the risks that accompany the activities you are doing, and by engaging in a proactive program of prehabilitation that increases stability in and around the shoulder joint.
Side-lying Rotation
Step 1
Lie on the side opposite the shoulder that you want to exercise.
Step 2
Place a towel between your shoulder and your side and hold a 3- to 5-lb. weight, with your fist pointing in the direction you are facing.
Step 3
Start with the weight near your stomach and raise the arm so it forms a 45- to 60-degree angle with the ground. Hold for one second, then repeat, performing three sets of 15 repetitions.
External Rotation with Retraction
Step 1
Hold the end of an exercise band in each hand about four inches apart.
Step 2
Externally rotate your shoulders by bringing your hands apart, so that you are squeezing your shoulder blades together.
Step 3
Hold for one second.
Step 4
Slowly return to the starting position and continue for two or three sets of 15 repetitions.
Seated Rowing
Step 1
Attach elastic tubing to a stable source and hold handles in each hand while seated.
Step 2
Perform a rowing motion by pulling elbows back until the handles of the tubing are even with the side of your body.
Step 3
Slowly release, letting the tubing take you back to a starting point where you are leaning forward with your muscles stretched slightly.
Step 4
Repeat for two to three sets of 15 repetitions.
Prone Plyometric Exercise
Step 1
Lie face down on a massage table with a 1 kg Thera Band Soft Weight in either hand.
Step 2
With elbow perpendicular to your body and jutting out over the massage table's edge, hold the ball so that your arm makes a right angle.
Step 3
Drop the ball and immediately catch it before it falls, allowing the ball to move very little.
Step 4
Repeat rapidly for three sets that last about 20 to 30 seconds.
Tips and Warnings
- Because shoulder injuries result from a variety of different factors, do your best to know the specific risks associated with your activities. For instance, the risks to a tennis player and a swimmer are different, therefore different prevention methods would suit each person better.
- Always choose rest and ice if you are in pain, and always consult the advice your physician before embarking on a specific training program.
Things You'll Need
- Exercise bands
- Elastic tubing
- Free weights
- Thera Band Soft Weight
