Unstable shoulders can usually be attributed to weak rotator cuff muscles. The rotator cuff muscles act to stabilize the entire shoulder joint during exercise. These muscles are also used in the following movements of the arm: abduction, and internal and external rotations. You can use at home exercises using these three motions to strengthen these muscles to make your shoulders more stable.
Abduction Exercise
Abduction exercises involve moving your arm from the side of your body to out and over your head. A great at home exercise for shoulder abduction is the lateral shoulder raise. Take something that weights around 10 lbs, a gallon of milk for example, and lift it from your side until it is parallel to the floor. Keep the motion smooth and under control. Aim for three sets of 12 repetitions.
Internal Rotation Exercise
Internal rotation exercises involve keeping your elbow fixed at your hip and horizontally moving your arm towards your belly button. For an at home internal rotation exercise, all you need is a door and a bungee cord or a therapy band. Take your bungee cord or band and fix one end in-between the door and the frame. Stand perpendicular to door and hold the other end of the cord or band with your hand. With your elbow pinned against your hip and your arm at a 90 degree angle, rotate your hand inward until it reaches your belly button, then return to the starting position. Aim for three sets of 12 repetitions.
External Rotation Exercises
External rotation exercises involve keeping your elbow fixed at your hip and horizontally moving your arm away from your stomach. For an at home internal rotation exercise, all you need is a door and a bungee cord or a therapy band. Take your bungee cord or band and fix one end in-between the door and the frame. Stand perpendicular to door and hold the other end of the cord or band with your hand. With your elbow pinned against your hip and your arm at a 90 degree angle, rotate your hand away from your body until it is parallel with your body, then return to the starting position. Aim for three sets of 12 repetitions.
Avoid Overhead Exercises
If you have unstable shoulder joints, avoid exercises that involve bearing weight above your head. Exercises such as the shoulder press and the push press can cause injury if you have unstable shoulders. If your shoulders remain unstable and weak for an extended period of time or if you experience pain while completing these exercises, you should see your doctor.
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