Shoulder pain can range from mild to completely debilitating. Even though you can move your shoulder in many directions, it is apt to suffer an injury if you use it too much or suffer some form of traumatic blow. Side lateral raises are corrective exercises that help strengthen the shoulder area. They are either used in post-surgery rehabilitation or to prevent a mild injury from getting worse.
Shoulder Anatomy
The shoulder contains a small grouping of muscles known collectively as the rotator cuff, and a larger group of muscles known as the deltoids. The rotator cuff consists of four small muscles that go by the acronym "SITS," which stands for supraspinatus, infraspinatus, teres minor and subscapularis. When the rotator cuff becomes injured, side lateral raises may be factored into a strength-building routine. They work the rotator cuff and deltoids simultaneously.
Weight
The object of corrective exercises is to slowly and gradually build up strength without posing a further risk to the shoulder. When you first start doing side lateral raises, your first goal is to achieve a full range of motion with no weight at all. Once you can do that, then you can start working out with resistance. Dumbbells come in weights that start out at 1 lb. If that seems too heavy, you can use large cans of vegetables or soup. The important thing is not to lift too much weight too soon.
Proper Execution
Proper form is always important when you do exercises, especially when it comes to corrective exercises for pain. To begin, stand with your feet about shoulder-width apart and hold the weights down at your sides with your palms facing your body. Either keep your arms straight or maintain a slight bend in your elbows and raise the weights up to your sides in an arcing motion. Stop when your arms parallel the floor or you start to feel discomfort. Hold this position for a second, slowly lower the weights and repeat. As you raise the weights, twist your wrists slightly and point your thumbs toward the ceiling.
Variation
A scaption is a variation to the side lateral raise that also strengthens the shoulder muscles. To perform this, assume the same starting position as for lateral raises and hold the weights down at your sides. Instead of moving them laterally, move them in front of your body at a slight angle. Your arms should form a "V" at the top of the movement. Slowly lower your arms back down and repeat. You can take this exercise one step further by twisting your wrists as you lift the weights. The objective is to get your thumbs to point toward the floor.
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