Shoulder injuries are a common issue for many individuals, whether they occur as a result of participating in sports or simply from the daily physical stresses of life. Such injuries can range from strained muscles and rotator cuff issues to painful trigger points. To avoid these problems, it’s essential to develop stability, strength, and mobility in the shoulders, which will not only help with daily living activities but also prevent further injury and strain. However, often, the accessory lifts for the smaller supporting muscles around the shoulders are neglected. Keeping these muscles strong and supple is crucial for reducing the risk of injury, especially during normal daily activities such as reaching for objects on shelves or lifting laundry baskets.
Simple Exercise for Shoulder Stability, Strength, and Mobility
The following exercise is a fantastic way to stabilize the shoulder joint and improve overall shoulder health. It will provide more strength, stability, and decrease the risk of strain or injury to the shoulder and rotator cuff. This exercise is particularly beneficial for individuals who perform other shoulder-related activities, such as pushups or bearing heavy loads.
All you need for this exercise is a 3-to-5 pound dumbbell or weighted ball. If you find that you can manage more weight safely and without too much struggle, feel free to adjust accordingly.
How to Perform the Exercise
- Begin by lying down on your side. Take your time getting into this position, ensuring that your bottom arm is out of the way. You can bend the elbow and rest your head on your hand for additional support. Bend your knees to create a wider base for support.
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Hold the weight in your top hand, keeping your hand vertical and your thumb side closest to the ground.
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Extend your arm out in front of you, creating a straight line from your chin to the weight.
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To perform the shoulder exercise, keep your arm straight and raise it from the shoulder before lowering it back to the ground. Each time you lower your arm, assess the alignment of the weight and your chin.
Note of Caution
It’s essential to avoid extending your arm all the way so that it’s perpendicular to your body. Doing so creates bone-on-bone contact, which is counterproductive. To keep the tension on the muscle, lift your arm to about a 45-degree angle.
Repetitions
Start with two sets of 10 repetitions on each side. You can perform both sets on one arm before switching to the other arm, or you can alternate sets between arms if that works better for you.
As you progress, work on increasing the number of repetitions to two sets of 20 reps on each arm. Eventually, try to complete three sets of 20 repetitions as your shoulder strength and stability improve.
Performing this simple exercise once or twice a week can make a significant difference in your shoulder strength, stability, and mobility. Remember always to listen to your body and consult with a healthcare professional or fitness expert if you have concerns or questions regarding your exercise routine.
