The muscles that make up your rotator cuff, the supraspinatus, infraspinatus, teres minor and subscapularis, are responsible for helping to stabilize one of the most flexible joints in your body. With exercise you can help to stabilize your muscles, or keep your muscles strong and balanced enough, that they hold your shoulder joint in proper alignment. If you feel any serious pain when performing these exercises be sure that you stop immediately and consult with your doctor.
Wall Washes
Stand with your back against a wall and your feet about shoulder width apart. Walk about a foot away from the wall and keep your head, hips and back touching the wall by bending your legs. Place your hands, elbows and forearms on the wall. Inhale and slide your hands and elbows up until your hands are even with your shoulders. Hold this position for a second or two and then slowly slide your arms back down the wall to the starting position. Repeat.
Shoulder Shrugs
Stand with your feet about shoulder width apart and hold a light pair of dumbbells in your hands with your palms facing your body. Keep your arms straight and relaxed as you shrug your shoulders up toward your ears. Hold this position for a second or two and then use a slow and controlled motion to return to the starting position. Be sure that when you perform this movement you keep your head as still as possible throughout the motion. Repeat.
Scapular Retraction/Protraction
Lie down on your back with a piece of therapeutic resistance band in your hands. Hold the band in both hands with your arms extended and your elbows straight. Begin to move your arms away from the center of your body and out toward the sides, stretching the resistance band. Be sure to keep your arms straight when performing this movement. Hold this position for a couple of seconds and then gently bring your arms back to the center of your body in the starting position. Repeat.
Wall Pushups
Stand with your feet about 18 inches from a wall. Put the palms of both hands on the wall with your hands slightly wider than shoulder width apart at about shoulder level. Bend both arms at the same time to lower your upper body toward the wall. Stop when your nose and chest are about an inch from the wall. Hold this position for a couple of seconds and then slowly straighten both arms to return to the starting position. Repeat.
References
- Pilates Back and Joint Exercises: Best Exercises for Shoulder Stabilization
- King Chiropractic: Shoulder Stabilization Exercises
- American College of Sports Medicine: Shoulder Stability Exercise Training
- Shoulder Pain Management.com: Shoulder Stabilizing and Stretching Exercises
- University of British Columbia: Scapular Stabilizing Muscles Rehabilitation Exercises
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