Exercises for shoulder stability
Overview
Shoulder stability is essential for maintaining shoulder health, preventing injuries, supporting proper posture and movement, enhancing athletic performance, and facilitating rehabilitation. Incorporating shoulder stability exercises into your fitness routine can help improve stability, strength, and resilience in the shoulder joint, leading to better overall shoulder function and reduced risk of injuries.
Anatomy
The shoulder is a complex joint comprising three bones: the humerus (upper arm bone), scapula (shoulder blade), and clavicle (collarbone). It also includes several muscles, tendons, ligaments, and other soft tissues that stabilize and move the joint.
Exercises
Shoulder stability exercises are designed to improve the strength and control of the muscles that surround the shoulder joint, which can help to prevent injuries and improve overall shoulder function. Here are a few exercises that can help to improve shoulder stability:
Scaption: Hold a light weight in each hand and stand with your feet shoulder-width apart. Lift your arms out to the sides, keeping them straight and at shoulder height, as if you were trying to touch the wall with your thumbs. Lower your arms back to the starting position.
Standing External Rotation: Stand with your feet shoulder-width apart, holding an elastic band with your hands at hip level, keep your elbows close to your sides and rotate your arms outwards, hold the band at the end of the movement and return to starting position.
Standing Internal Rotation: Stand with your feet shoulder-width apart, holding an elastic band with your hands at hip level, keep your elbows close to your sides and rotate your arms inwards, hold the band at the end of the movement and return to starting position.
Reverse fly: Bend your torso forward, forming a 45-degree angle with the floor. With elbows slightly bent, raise the dumbbells up and out to the sides until they are parallel to the floor. As you lift the weights, focus on squeezing your shoulder blades together.
Shoulder blade squeeze: Place the band in your hands, raise your arms to about shoulder height. Relax the band, then create tension by squeezing the shoulder blades (the scapulars), without shrugging your shoulders. It’s really isolated and can be quite tricky to get right when you’re starting out. Keep at it till you get there.
Plank with shoulder taps: Get into a plank position on your hands and toes, with your hands directly under your shoulders. Tap your right hand to your left shoulder and then tap your left hand to your right shoulder.
It is recommended to start with light weight and increase the weight as you progress, also make sure to maintain proper form throughout the exercise to avoid injury.
Stretching is an important aspect of maintaining shoulder stability and flexibility. Here is a stretch that can help improve shoulder stability:
Child pose – Relax and breathe into the stretch. Drop your shoulders away from your ears. Press down into the ground to really stretch the joint. Be careful if your shoulders are already unstable as this can place the joint in a compromised orientation that could lead to shoulder dislocation.
If you are suffering from any shoulder pain, you can contact us either through an email info@livewellhealth.co.uk or you can call us on 0330 043 2501.
