Easy exercises you can do to help strengthen the shoulder joint!

easy exercises you can do to help strengthen the shoulder joint!

 

The shoulder joint is made up of three bones – the clavicle (collarbone), the scapula (shoulder blade) and the humerus (upper arm bone). The shoulder complex also has multiple joints and these include:

  • Glenohumeral joint – a ball and socket joint between the humerus and glenoid cavity (part of your shoulder blade).
  • Sternoclavicular joint – between the clavicle and your sternum (breastbone) at the front of your chest.
  • Acromioclavicular joint – between your clavicle and the tip of your shoulder blade.
  • Scapulothoracic joint – an ‘articulation’ between the scapula and posterior aspect of your ribs and mid back.

 

The importance of rehab exercise for recurring shoulder pain and/or injuries is unmatched. Just ask any of the osteos who work here at Total Balance, we can treat you until the cows come home but unless we stabilise and strengthen your shoulder, the likelihood of re-injury is high. It is such a mobile, incongruent joint anatomically (there’s a reason it’s an easy joint to dislocate), but we need it to be this mobile in order for us to get through all of our daily tasks.

Shoulder Exercises

1. SHOULDER STABILITY EXERCISES WITH 1KG DUMBBELLS

In the below video our osteopath James demonstrates some simple exercises which will help to stabilise the shoulder joint in internal rotation and external rotation. By using the light weight and going through a range of motion you are comfortable in, this exercise is great to get the muscles and tendons of the shoulder complex working.

The next four exercises we are going to discuss can be performed at home with light weights and resistance bands. James has demonstrated these exercises in the below video.

 

2. DUMBBELL SHOULDER EXTERNAL ROTATION

This exercise can be done seated, standing or in a side lying position. In the video, James has performed this exercise side lying and with a towel under his arm, this is in order to isolate the movement to the shoulder joint. At a starting level you perform 3 sets of 12 reps, with a 1-4kg dumbbell. You may need to increase the load depending on your base level.

 

3. RESISTANCE BAND W’S

This exercise utilises a theraband/resistance band. Here we are working on shoulder external rotation as well as scapular retraction. Perform 10-15 reps, 3 times per day.

 

4. FRONT RAISES WITH DUMBBELL (EITHER DYNAMIC OR ISOMETRIC MOVEMENT)

Using a dumbbell you can perform a front raise, as demonstrated in the video. By moving your arm up and down in front of you, you are performing a dynamic movement which is great for muscle strength. By holding your arm in the one position in front of you, isometric, you are working more on shoulder stability. Aim to swap the movements between the sides, to work both elements of shoulder strength and stability.

 

5. FRONT RAISES WITH RESISTANCE BAND

By adding in the resistance band you are activating the rotator cuff and adding a bit of a challenge. Aim to maintain the tension of the resistance band as you work through the motion. This exercise can be done just with a theraband to start off with and dumbbells can be added as you progress.

 

These exercises are just general advice and if you are experiencing pain or discomfort of any sort, please seek the guidance of a health professional in order to get the most specific advice for you and your presenting complaint. Please do not hesitate to contact our team of osteopaths at the clinic on 9773 8085 if you have any questions at all. Online bookings are easy to make through the website if you would like to get started on your treatment journey with one of our osteopaths.

 

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This blog post is an educational tool only.  It is not a replacement for medical advice from a registered and qualified doctor or health professional.

Phone: (03) 9773 8085

 

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