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This article will show you the 2 best shoulder exercises. There are many exercises for the shoulder and upper body. Some are good, some are bad. But, here are 3 exercises that almost everyone can do that can help to strengthen and stabilize the shoulder and the muscles around it. They can help you avoid shoulder pain.
To learn more about the shoulder, please read this article about a separated shoulder or AC Joint Sprain.
Muscles of the Shoulder.
The quick answer is that doing shoulder exercises helps to keep your shoulders healthy. The shoulder is a complex set of joints that require tiny muscle and large muscle to fire in sequence to work properly. It is important to work the smaller rotator cuff muscles and the larger shoulder muscle. The shoulder joint is made to be mobile in several different directions. So, these exercises will help stabilize the shoulder joint so you can do the things you love!
The quick answer is yes, you should exercise the muscles around the shoulder blade or scapula. The socket of the shoulder joint is at the end of the scapula bone. The 3 best Shoulder exercises include strength exercises for the muscles around the shoulder blade can help to position the shoulder for better function.
Exercise for the shoulder blade muscles also help to position the neck for better function.
Here are the explanations on how to do these shoulder exercises. If you have any questions, please give us a call and we can help you!
Start with the arms by the side. Choose a weight that you can lift 12x in a set. Keep hand in the thumbs up position. Raise the weights with arms straight to shoulder level. The arms should be halfway between forward and out to the side (about a 45 degree angle). Repeat 10 to 12X for 3 sets.
Woman in Starting position for lateral raises with thumbs up
End position for lateral raises with thumbs up
Lean forward and rest your arm on a surface. Pull the arm up with the elbow bent. Repeat 10 to 12X for 3 sets.
Starting position for bent over row
End position for bent over row
Lay on your side with the elbow bent to 90 degrees. Use a weight that you can lift 12 x in a row. Raise the weight by rotating the shoulder but keep the elbow bent to 90 degrees. Repeat 10 to 12X for 3 sets.
Starting position for Side-lying External Rotation
End Position for side-lying external rotation
Doing the 3 best shoulder exercises can help protect your shoulder from injury. They can also help you to progress better with more advanced shoulder exercises.
These 3 exercises can help with:
Here are some good shoulder range of motion exercises for the shoulder.
Shoulder Exercise by JOI Rehab.There are tons of shoulder exercises out there. But there are definitely some that you should avoid. Certain positions and exercises can increase your risk for a rotator cuff injury. Read this article from The Jacksonville Orthopaedic institute: Top 5 Worst Shoulder Exercises
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
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JOI Physicians continue to offer online new patient appointments. This is another option to make it more convenient to make new patient appointments with less phone hold times. Follow the link below to select your JOI MD and schedule online.
A new feature at the JOI Physician Offices: You can new schedule and cancel follow-up appointments through the JOI Portal.
You can still call 904-JOI-2000 to make new patient JOI Physician Appointments if that is your preference.
To make appointments with JOI Rehab, please call 904-858-7045. JOI Rehab now offers Direct Access to physical therapy. We are looking grow our rehab centers, please go toJOIN JOI Rehab for our current openings.
