3 Strength Exercises To Improve Stability And Decrease Risk Of Shoulder Injury

Ease Shoulder Pain And Prevent Shoulder Injury

Shoulder injury and weakness can be frustrating to manage. Shoulder pain can limit the ability to perform routine activities like lifting a child, doing household chores, or playing sports. Strength exercises can ultimately improve flexibility, stability, ease pain, and reduce the risk of a severe shoulder injury.

A shoulder injury is preventable

A shoulder injury is a widespread injury. Anyone performing repetitive overhead tasks can be at a higher risk for a shoulder injury, such as athletes playing overhead sports and people in careers with constant overhead reaching, like construction workers. An acute shoulder injury can also occur during everyday activities like shoveling snow or raking leaves. A weak shoulder is susceptible to an injury at any time, which is why these 3 strength exercises can help.

1. High-to-low rows

First, attach a resistance band to a sturdy object at or above shoulder height and secure the band correctly. The steps to this exercise are:

• Move down onto one knee so that the knee opposite the initial arm is raised.
• Align the body and the lowered knee.
• Rest the other hand on the raised knee.
• Hold the band securely with the outstretched arm and pull the elbow toward the body.
• Keep the back straight and squeeze the shoulder blades together and down while pulling.
• Return to the beginning and repeat 3 sets of 10 repetitions.

2. Doorway stretch

This strength exercise requires the person to be standing in a doorway while spreading the arms out to the side. The next steps are:

• Grip both of the sides of the doorway with each hand at or below shoulder height.
• Lean forward through the doorway until a sensation of a slight stretch is felt.
• Keep a straight back while leaning and shift weight onto the toes.
• Do not over-stretch.

3. Pendulum exercise

No equipment is needed to perform this exercise. This exercise is a great way to work the deltoids, supraspinatus, infraspinatus, and subscapularis muscles. The step-by-step directions are as follows:

• Begin this exercise by leaning forward and placing one hand on a firm surface.
• Let the opposite arm hang freely.
• Gently swing the free arm forward and back.
• Repeat this exercise, moving the arm side-to-side and again with a circular motion.
• Repeat this entire sequence with the opposite arm.
• Complete this for 2 sets of 10 repetitions.

Stay strong with daily stretching

The shoulder has several muscles that make the shoulder susceptible to injury. These strength exercises can help keep shoulder muscles strong and flexible so that daily activities go uninterrupted. To help prevent future shoulder injuries, try doing these exercises daily.