The muscles that make up your shoulder -- the supraspinatus, infraspinatus, teres minor and subscapularis -- and the bones that comprise your shoulder joint -- the humerus, clavicle and scapula -- together form the most flexible joint in your body. Unfortunately, this flexibility comes at a price since shoulder injuries are some of the most common incurred. If you injure your shoulder, your doctor is likely to prescribe rehabilitative exercises designed to help restore stability to your joint.
Shoulder Blade Setting
Stand with your feet shoulder-width apart and your shoulders positioned directly over your hips. Let your arms hang freely at your side and slowly rotate your arms until your palms are facing forward. This motion will squeeze your shoulder blades together and down. Continue rotating your arms until the motion has pressed your shoulder blades as close together as possible. Hold this position for a few seconds and relax. Repeat as directed by your doctor.
Shoulder Shrugs
You can perform shoulder shrugs using a pair of light dumbbells or without any additional resistance. Stand with your arms relaxed at your sides and your feet about shoulder-width apart. Keep your arms straight and your head positioned directly over your shoulders and lift both shoulders up at the same time as if you were trying to touch your shoulders to your ears. Hold this contraction for about 10 seconds and relax using a slow and controlled motion. Repeat according to your doctor's directions.
Wall Push-ups
Stand facing a wall with your toes about 18 inches from the wall and your hands on the wall at shoulder height. Lean forward and bend both elbows at the same time to lower your body toward the wall. Continue lowering your body until your face is about an inch from the wall. Hold this position for about five seconds and then push with both arms to return to the starting position. Repeat 10 times, or as directed by your doctor.
Shoulder Press-up
Lie down on your back with your feet about shoulder-width apart and your arms pointing toward the ceiling in a position similar to a push-up. Press against the air with both arms at the same time as if you are performing a "backward push-up." This motion will lift both shoulders off the floor at the same time. Hold this position for about five seconds and then relax using a slow and controlled motion. Repeat 10 times.
