Best Shoulder Workouts to Reduce Injury
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Best Shoulder Workouts
By: Ehren Allen, DPT
Shoulder injuries are on the rise, or so it seems. With the advances in medical technology and surgical procedures we are learning more and more about shoulder injuries. How do injuries occur and who can help diagnose them and treat them.
Shoulder Workouts
This information is not only available to those in the medical field but anyone can access information concerning shoulder injuries, shoulder surgery, or shoulder workouts online.
Likely, you personally or someone you know has experienced an injury. You have searched the internet to find home remedies or exercises to try to avoid going to the doctor.
By searching “shoulder exercises” on Google or YouTube you will find millions of videos and opinions on the best shoulder workouts. But, how do you know which ones really are good for the shoulder or which ones are appropriate for you?
There are many websites such as Men’s Health and Body Building that have good suggestions for shoulder workouts. Especially if you’re looking for exercise which incorporates several muscle groups within one movement. You maybe looking for recommendations of exercises to help you bulk up.
I’m going to focus on two basic shoulder workouts that are appropriate for any level. These can be modified for those who are a beginner to advanced, young or old.
To learn more about the 5 Shoulder Symptoms You Should Not Ignore, watch this VIDEO.
The Rotator Cuff Work Out
The key to shoulder strengthening is the rotator cuff. It is a group of small muscle that provides stability to the shoulder allowing for normal pain-free movement.
If you have weakness in the rotator cuff due to decreased use or injury, it may put your shoulder at risk for further injury. Therefore, it is essential that in any shoulder workout you incorporate some form of rotator cuff strengthening into your routine.
Sidelying External Rotation
Flexion with Band
Internal Rotation with Band
External Rotation with Band
These muscles are smaller, endurance type muscle meaning you will want to perform light weight and more reps.
Other Shoulder Exercises to Think About
If you think your shoulder pain is related to baseball, please read this ARTICLE.
It is also important to strengthening the muscles surrounding the shoulder blade. It provides support to the shoulder when lifting or reaching overhead.
Some exercises to strengthen these muscles are rows, lat pull downs, prone flexion and prone horizontal abduction.
Throwing shoulder workouts are also a good resource for rotator cuff and shoulder blade workouts.
Things to remember:
- Start light on weight, you can always add weight if needed
- Not all exercises are for everyone. Perform exercises within your strength ability and skill level.
- If the exercise causes pain, especially sharp pain, stop that exercise
Before starting exercises, it is important to understand the anatomy of the shoulder joint.
Related Shoulder Articles:
Also if you have recently had a shoulder surgery watch our video on How to Properly Put on an UltraSling 4 or Dressing the Upper Body After an Injury or Surgery
If you have any questions about shoulder workouts or how to address an injury, please consult your orthopedic physician or a physical therapist.
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