The case for shoulder stability
It's easy to stay active while forgetting that the shoulder needs attention too. The shoulder is the largest joint in the body and has the greatest range of motion of any joint, but that freedom of movement comes with a certain amount of built-in instability. What keeps the shoulder from falling apart is the musculature surrounding it, particularly the stabilizing muscles found on and around the shoulder blades.
Because the shoulder blades play such an important role in shoulder function, exercising this area is critical for stability. If you're currently experiencing shoulder pain, have it checked by a physician before trying these exercises.
Standing Row
Performed in 2 sets of 10, the standing row strengthens the scapular muscles for improved posture and scapular positioning. Stand facing the anchor with a resistance band at elbow height, then step back until your arms are straight and the band has mild tension. Stand tall, bring your shoulders down and back, and engage your abdominal muscles. Draw your elbows back while squeezing your shoulder blades together, you should feel the muscles between your shoulder blades activate as your chest opens up.
Dynamic T and I, and Prone Y
Both of these exercises are performed lying face down, in 2 sets of 10. For Dynamic T and I, put your arms out to the sides to form a T, then lift them while engaging the muscles between your shoulder blades, drawing your belly in and keeping a neutral spine. Lower your arms to your sides to form an I, then carefully return to the T position and repeat, without arching your lower back or lifting your head.
The Prone Y strengthens the lower trapezius and is also done in 2 sets of 10. Lying face down on a table or bench, point your hand toward the ground, then raise your arm at a 45-degree angle parallel to the ground, squeezing the lower portion of your shoulder blade toward your spine. Pause, then return to the starting position.
Bilateral External Rotation
This exercise targets the rotator cuff muscles and is done in 2 sets of 10. Stand straight with your shoulders down and your elbows at a 90-degree angle, holding a resistance band in your hands. Gently open your arms out to the sides against the resistance without letting your shoulders tilt forward, keep them down and back throughout the movement.
Know your limits
There are many other shoulder exercises worth trying, but how much you can do, and how quickly you can progress, depends on your body's ability to cope and on your physical therapist's evaluation. If you have any concerns about carrying out an exercise program, consult your physician and physical therapist first.