Shoulder Stabilizing and Stretching Exercises

Back Pain Exercises Exercises to prevent and relieve back pain. Knee Pain Exercises Exercises to prevent and improve knee pain.

Many shoulder problems can be prevented and treated with shoulder exercises.

Stretching exercises for the neck, shoulders, and upper back help relieve shoulder pain caused by poor posture. Click here for info on shoulder muscle strain and posture.

Rotator cuff strengthening exercises help prevent shoulder impingement and rotator cuff injury.

Strengthening exercises for the muscles that control the shoulder blade is also important, as the shoulder blade (scapula) helps the rotator cuff to dynamically stabilize the shoulder.

The Importance of Strengthening the Rotator Cuff

Many muscles are involved in shoulder movement and all work together, but strengthening the rotator cuff is especially important. The rotator cuff is the main stabilizer of the shoulder joint during movement of the shoulder.

If the ball of the upper arm is not kept centered, abnormal stress is placed on surrounding tissue and may cause gradual injury. Strengthening the rotator cuff helps prevents common rotator cuff injuries including tendonitis, rotator cuff tears, and shoulder impingement syndrome.

Age-related changes in rotator cuff tendons leave them less elastic and more susceptible to injury. There is also a gradual loss of muscle mass that occurs with aging, which can be counteracted with strengthening exercises.

Rotator Cuff Muscles

The supraspinatus is located at the top of the shoulder and abducts the shoulder - it raises the upper arm and moves it away from the body.

The subscapularis is at the front of the shoulder - it internally rotates the shoulder.

The infraspinatus and teres minor are in the back of the shoulder - they externally rotate the shoulder.

Though each rotator cuff muscle moves the shoulder in a separate direction, though they all work together to stabilize the shoulder joint.

Strengthening all the muscles of the rotator cuff is important. The two small external rotator cuff muscles are often weaker than the larger internal rotator cuff muscle.

The rotator cuff muscle involved abduction (the supraspinatus) is the most commonly injured of the cuff muscles due to its position between two bones, which often squeeze this tendon during overhead movement.

Other Shoulder Stabilizers

The scapula (shoulder blade) helps the rotator cuff to stabilize the shoulder joint while in motion. The rotator cuff muscles arise from the scapula and attach to the head of the upper arm bone. If the shoulder blade is not stable, undue pressure may be placed on the rotator cuff. Strengthening the muscles that support the scapula are important.

The bicep tendon that runs over the top of the humerus and connects at the top of the shoulder joint also helps stabilize the shoulder joint. Overloading the biceps by lifting something heavy may cause biceps tendonitis (also called shoulder tendonitis). Strengthening the biceps helps prevent injury.

Exercise after Shoulder Injury

How long should the shoulder be rested?
The amount of time to rest an injured shoulder before starting rehabilitative exercises depends upon how quickly one heals, and the type and severity of the injury. A physician or physical therapist can provide guidance. Strengthening exercises done too soon may cause further damage. If the shoulder is not used enough, shoulder muscles weaken and strengthening exercises are an important part of rehabilitation. Stretching Exercises increase the range of motion of the shoulder. Stretching exercises can help prevent frozen shoulder from occurring after an injury that causes one to limit shoulder motion due to pain. Stretching exercises are often started after a couple of days of rest. Always consult a physician before starting exercises.

EXERCISE SAFELY

SAFE STRENGTHENING

Warm up. Warming up with five minutes of aerobic exercise prepares the body for exercise by increasing heart rate and breathing rate, and increasing blood flow to the muscles, and raising body temperature. Warming muscles and tendons improve range of motion and decrease the risk of injury.

Build up Strength Slowly.
Be Patient. Doing too much too soon can cause overuse injuries. Strengthening a group of muscles should only be done every second day to give the muscles a chance to heal, unless otherwise instructed by a physician or physical therapist. Strengthening exercises load the muscles slightly beyond their limits and cause microscopic tears. If given a proper chance to heal, muscles become stronger. If not given a chance to heal, chronic inflammation and problems may develop.

You should feel mildly fatigued by the end of ten to twelve repetitions (a set). If you feel fatigued after just a few repetitions, decrease the difficulty of the exercise by lowering resistance (e.g. use lighter weights or no weights). If you do not feel fatigued after a set, increase the difficulty of the exercise by increasing resistance.

In exercises where the arms are straight, do not "lock" the elbows. Your elbows should be slightly bent. This makes the muscles work harder to increase the effectiveness of the exercise. Locking a joint while exercising also increases the chances of injuring the joint.

Move slowly and smoothly. Do not jerk. Move slowly and steadily to use the muscles, not momentum, to complete the exercises. For exercises involving lifting or pulling, take three seconds to lift or pull, hold for one second, and take three seconds to lower or return.

Breathe: Remember to breathe normally while exercising. When lifting the arm, exhale; when lowering the arm inhale.

Proper Posture: As when standing or sitting, the shoulders should be kept back and down during exercise. (Slouching decreases the space the rotator cuff passes through and puts undue stress on the shoulder joint)

SAFE STRETCHING

Warm up.
Warms muscles are more flexible than cold muscles. Warming up with five minutes of aerobics, such as walking around the block or riding a stationary bike, increases blood flow to the muscles and tendons and decreases the chance of injury.

A warm shower or bath also warms up muscles and prepares them for stretching exercises.

Stretch Gently. Avoid bouncing. Stretch until you feel a tug. Hold a stretch for about 30 seconds. Do not stretch to the point of pain. Over-stretching can tear muscles.

Breathe: Do not hold your breath during exercise. Breathe normally during stretching exercises.

Equipment

Dumbbells ( handheld weights) or resistance bands are often used to provide resistance in strengthening exercises. Handheld weights come in a series of weights, making it easy to gradually increase difficulty of exercises. Resistance bands provide resistance when stretched. Resistance bands come in a variety of thicknesses to provide different levels of resistance and are usually color-coded. Resistance bands are attached to a door knob or other immovable object. When using resistance bands, increasing the distance you stand from the wall increases the resistance.

SHOULDER EXERCISES

If you have shoulder pain or injury, consult your physician before doing shoulder exercises. Do not do exercises that cause pain while performing them.

Please read Exercise Safely

Rotator Cuff Exercises
Scapula (Shoulder Blade) Stabilizing Exercises
BICEPS
SHOULDER STRETCHING EXERCISES

Rotator Cuff Exercises

*Three samples of internal rotation exercises and three external rotation exercises are shown. Choose one. Do not do all three. In the first sample, resistance is provided by using an immovable object (isometric exercises); in the second, resistance is provided by using dumbbells (handheld weights); in the third, resistance is provided by the use of resistance bands. See equipment. (Exercises that use dumbbells may also be performed without weights to decrease difficulty)

Isometric Internal Rotation

Stand near the end of outer corner of wall.
Bend elbow to 90-degree angle and keep elbow close to body, lower arm level with floor.
Press palm of hand into wall for 10 seconds. Repeat exercise on other side.

Internal Rotation using Dumbbells

Lie on side.
Hold dumbbell on same side, Bend elbow to 90-degree angle. Keep elbow against body.
Slowly lift dumbbell upward and toward body.
Pause, and return to start.
Repeat 10 times. Repeat exercise on other side.

Internal Rotation using Resistance Band

Attach resistance band to doorknob / wall.
Stand with right side to wall.
Hold resistance band with right hand.
Bend elbow to 90-degree angle, hand facing frontward and elbow close to body.
Slowly rotate hand toward the middle of the body.
Return to starting position.
Repeat 10 times. Repeat exercise on other side

Isometric External Rotation

Stand with side to wall.
Bend elbow to 90-degree angle. Keep elbow close to body.
Press back of hand into wall for 10 seconds. Repeat exercise on other side

External Rotation using Dumbbells

Lie on left side.
With right arm, hold dumbbell next to body, elbow bent 90-degrees.
Slowly lift upward until back of hand faces backward.
Return to starting position.
Repeat 10 times. Repeat exercise on other side

External Rotation using Resistance Band

Attach resistance band to doorknob / wall.
Stand with left side to wall.
Hold resistance band with right hand.
Start with right hand in middle of body, elbow bent 90-degrees.
Slowly stretch band by moving arm outward until back of hand facing backward.
Do one set (10 repetitions) Repeat exercise on other side.

Lateral Raise using Dumbbell

Stand or sit in chair.
With arms at side and thumbs pointed upward, slowly raise arm to the sides but slightly toward the front (at about a 30 degree angle to the front of the body) until almost shoulder level.
Repeat 10 times.

Lying Lateral Raise using Dumbbell

Lie on left side. Hold dumbbell in right hand in, placed in front of thigh, palm facing leg. Keep elbow slightly bent. Raise dumbbell slowly until arm is at 45-degree angle.
Return to starting position.
Repeat 10 times. Repeat exercise on other side.

Lateral Raise with Internal Rotation using Dumbbell

Stand or sit.
With arms at side and thumbs pointed toward ground (shoulders internally rotated), slowly raise arm to the sides but slightly toward the front (at about a 30 degree angle to the front of the body) until almost shoulder level.
Repeat 10 times.

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Scapula (Shoulder Blade) Stabilizing Exercises

Shoulder Roll

May use light dumbbells.
Stand, arms at side. Move shoulders forward, shrug shoulders up, and move shoulders backward - squeezing shoulder blades together, pull shoulders downward. Repeat 5 times.
Repeat shoulder roll 5 times in opposite direction - shoulders backward, shoulders up, shoulders forward, in one slow continuous circular motion.
As strength increases, do another set. Rest 30 seconds between sets.

Shoulder Blade Squeeze

Stand or sit. Deep shoulders down and back.
Bend elbows at 90-degree angle,
Pull elbows back, squeezing shoulder blades together
Hold for 10 seconds
Repeat 3 times.

Wall push-ups

Stand about 18 inches away from wall.
Place hands on wall at shoulder level.
Slowly lower yourself toward wall and return to starting position.
To make this exercise more difficult use progressively lower surfaces - counter top, tabletop, etc.

Press

Lie on back. Raise straight arm. Lift higher until shoulder blade is off ground. Repeat 10 times. As strength increases, add light dumbbell.

Row using Resistance Band

Attach resistance band to wall at shoulder height.
Hold resistance band hand.
Bend elbow to 90-degree angle, hand facing frontward and elbow close to body.

Back of shoulders

Lie on stomach.
Hold light dumbbell and place hand over lower back, palm up. Lift weight away from back. Repeat 10 times.

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Biceps Exercise

Curls

Stand or sit.
Keep shoulder back and down.
Hold dumbbell in each hand, palms up.
Start with arms at side.
Keep elbows close to side and wrists locked
Bend elbows to raise dumbbells to front of shoulder.
Do one set (ten repetitions)
As strength increases, do a second set. Rest for 30 seconds between sets.

May exercise one arm at a time if preferred, one arm is rested while the other is being exercises.

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Shoulder Stretching Exercises

If you have shoulder pain or injury, consult your physician before doing shoulder exercises.

Pendulum Swings

Stand and lean over with arm hanging. Begin swinging the arm in small circles and gradually enlarge the size of the circles. Repeat 10 times.

Rotator Cuff Stretch I

Stand or sit.
Bend elbow at 90-degree angle, keeping elbows close to body, lower arms are pointed forward and parallel to floor, thumbs pointed up.
Move hands away from body until stretch is felt in shoulder.
Hold stretch for 30 seconds. Rest and repeat.

Rotator Cuff stretch II

Stand in front of door frame bend elbow at 90-degree angle and place palm against door frame. Move forward to stretch rotator cuff.

Rotator Cuff Stretch III

Sit or stand. Hands on waist, thumbs facing frontward. Bend at hips until body is resting on lap if sitting or parallel to floor if standing. Let arms hang toward floor to stretch the shoulder joint. Hold stretch for 20 seconds.

Back of shoulder stretch

Reach arm right across chest, use left hand to grasp arm just above elbow and gently pull arm farther across body until you feel a stretch in the back of the shoulder.
Hold stretch for 30 seconds. Rest and repeat.
Repeat on other side.

Overhead Stretch

Place hands on edge of counter top.
Bend upper body at hips at 90-degree angle.
Reach and stretch shoulders.

Towel Stretch - Internal Rotation

Place right hand behind back.
With the left hand, dangle a towel behind the back.
Grasp the towel with the right hand.
Gently pull the right hand upward by raising the left arm to stretch the right shoulder.
Towel should be in vertical position.
Hold for 30 seconds. Repeat on other side.

Towel Stretch - External Rotation

Place right hand behind back.
With the left hand, dangle a towel behind the back.
Grasp the towel with the right hand.
Pull right hand downward to stretch the left shoulder.
Towel should be in vertical position.
Hold for 30 seconds. Repeat on other side.

Wall Climb

Stand about 18 inches from a wall.

Face the wall. Place the fingertips of both hands against the wall and walk the fingers up the wall until you feel a stretch in your shoulders. Hold the stretch for a count of ten. Repeat ten times.

Wall Climb II

Turn sideways. Place the fingertips on the wall.
Arm should be slightly toward the front of body, rather than straight out to the side (at about a 30 degree angle to the front of the body)
Walk the fingers up the wall as high as they can go until you feel a stretch under the shoulder, without too much discomfort. Arm should be slightly toward the front of body, rather than straight out to the side (at about a 30 degree angle to the front of the body) Hold the stretch.

STRETCHES FOR NECK, SHOULDERS, AND UPPER BACK

Upper Back and Shoulders Stretch

Stand or sit. Interlace fingers. With palms turned out, extend arms forward at shoulder level until you feel a stretch. Hold 10 for seconds. Rest. Repeat.

Chest Stretch

Stand. Place hands behind the back, fingers interlaced. Turn palms up and extend arms backward until you feel a stretch in chest Hold 10 for seconds. Rest. Repeat.

Neck and Shoulder Stretch I

Stand or sit. Tilt head sideways until you feel a gentle stretch through the side of neck and above shoulder. Hold for 30 seconds. Repeat. on other side.

Tilt head forward until a gentle stretch is felt through back of neck and upper shoulders. Hold for 30 seconds.

Neck and Shoulder Stretch II

Tilt head forward and let it hang, keeping the neck and shoulders relaxed. Slowly roll your head to one side, slowly return head to front and and slowly roll to the other side. Do not overstretch. Do not roll the neck backward. Repeat 10 times.

Shoulder Roll (strengthens and stretches muscles)

Stand, arms at side. Move shoulders forward, shrug shoulders up, and move shoulders backward - squeezing shoulder blades together, pull shoulders downward. Repeat 5 times.
Repeat shoulder roll 5 times in opposite direction - shoulders backward, shoulders up, shoulders forward, in one slow continuous circular motion.

Back to SHOULDER EXERCISES

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