Here are the top 7 exercises you need to know to get the shoulder girdle in peak condition.
At some point in our lives, our shoulders can start to ache or become bothersome. Sometimes the shoulder is so painful it requires surgery. Here are some exercises for the shoulder girdle to get you back to everyday life and the activities you love.
Shoulder strengthening exercises
1. Internal rotation
Stand sideways with the affected shoulder closest to the door and elbow against your side. Pull band toward unaffected arm while keeping elbow at your side. Return slowly. Repeat 10 to 15 times three times a week.
2. External rotation
Stand sideways with affected shoulder farthest from the door and elbow against your side. Pull handle away from unaffected arm while keeping elbow at your side. Return slowly. Repeat 10 to 15 times three times a week.
3. Forward flexion
Grasp the band with arm at side and palm down. Keeping arm straight, lift band forward to shoulder height. Return slowly. Repeat 10 to 15 times three times a week.
4. 45 degree raise
Grasp band with arm at the side and thumb pointing down. Lift band to 45 degrees from front to shoulder height. Return slowly. Repeat 10 to 15 times three times a week.
5. Abduction
Grasp band with arm at side and thumb pointed forward. Keeping arm straight, lift handle away from side to shoulder height while turning thumb up. Return slowly. Repeat 10 to 15 times three times a week.
6. Diagonal patters
Stand sideways with affected shoulder farthest away from the door. Position arm across body with palm facing backwards. Pull band up and across body as if pulling a sward from its sheath. Return slowly. Repeat 10 to 15 times three times a week.
7. Scapular pulls
Sit or stand in front of the door far enough to produce the desired resistance of the rubber tubing. Maintaining a straight back, reach forward then pull the band into your chest. It’s important to squeeze the shoulder blades together and push out your chest as you pull the band into your body. Be sure not to hike your shoulder up. Make sure to maintain distance between your ears and shoulders.
