The shoulder is one of the most complex joints in the human body and it is responsible for many movements, from lifting your arm to rotating it to raising it above your head. Instability in this joint can lead to shoulder dislocation, which occurs when the humerus bone slips out of the shoulder socket. Those who have experienced a shoulder dislocation are at risk for repeat episodes of the problem. Strengthening them muscles that hold the joint in place can help prevent reoccurrences. If you suffer from shoulder instability, be sure to talk to your doctor before starting any strengthening program to target these muscles so you can minimize the risk of reinjury.
Rotator Cuffs
The rotator cuffs are a group of muscles that connect your arm bone to the scapula, they include the supraspinatus, infraspinatus, teres minor and suscapularis. They play a large role in keeping the humerus put in the shoulder socket and strengthening these will help hold reduce shoulder instability. Exercises targeting these muscles involve holding a light barbell in your hand as you rotate your arm from side to side.
Deltoid
The deltoid is the muscle on the top of your shoulder. The large muscle is attached to the posterior of your body on the scapula and on the front of your body on the clavicle. It travels down the shoulder and inserts on your arm bone at a point called the deltoid tuberosity. Since this muscle involves so many bones that are a part of your shoulder, strengthening it will help stabilize the joint. Those with shoulder instability should talk to their doctors before exercising this muscle, as the overhead lifts and arm extensions that will help you gain muscle can also create an extra risk of dislocation.
Tricep
The tricep is the muscle on the back of your arm. It crosses the shoulder joint as it goes up the arm from the ulna (one of the bones of the lower arm), up the humerus and attaches on the scapula. A strong tricep helps stabilize the shoulder joint as you bring your arm in toward your body and strengthening it can help stabilize the shoulder joint from behind.
Pectoral Muscles
The pectoral muscles on the front of your body play a big part in the movement of your arms and exercising them will help stabilize the shoulder joint from the front. The large pectoralis major muscle travels from your sternum and clavicle to the humerus and plays a role in rotating, flexing and extending the arm. A smaller muscle known as the pectoralis minor goes from the ribs to the back of the body, where it helps stabilize the scapula during shoulder movements.
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