Shoulder Rehab Exercises: Improving Your Strength
good shoulder program should include shoulder rehab exercises to
improve your strength. The function of the shoulder after injury is
only going to be normal with proper strengthening. Is your shoulder
rehab focusing on the right muscles and doing everything it should be
to get you back to normal?
shoulder rehab exercises focus on strengthening of the rotator cuff
muscles. They are essential in normal shoulder function. Rotator cuff
weakness is a major cause of shoulder injury, and can be a lingering
problem after injury.
The most important part of
strengthening is getting the four muscles to work together at the same
time to provide stability for the shoulder. Remember, the rotator cuff muscles
to compress the humeral head into the socket and keep the shoulder
Much of the problem after injury is a lack
of coordination of the cuff muscles, resulting in poor stability of the
you are going through rehab for your shoulder, make sure that you are
performing exercises that will strengthen your rotator cuff. More
importantly, make sure that you are performing exercises that force the
rotator cuff muscles to work together. Exercises that fit the bill
include theraband exercises for internal and external rotation, cable
pulls, and dumbell exercises.
even more important than the rotator cuff is the scapular stabilizers.
These muscles help to control the scapula, or shoulder blade, and to
give the humerus a stable base to move on. Shoulder rehab exercises to
strengthen the scapular stabilizers are very important, and sometimes
are overshadowed by strengthening of the rotator cuff.
scapular stabilizers, especially the lower trapezius and the rhomboids
are somewhat lazy muscles. The upper trapezius often takes over for
these muscles, and an imbalance occurs. If you don't have a stable
scapula, you cannot effectively strengthen the shoulder.
of my favorite scapular stabilizer exercises, and one you can do at
home is the scapular wall slide.
perform this exercise, start by sitting against a wall. Place the
bottoms of your feet together, and pull them as close as you can to
your body. Get as close to the wall as you can so your lower back is
touching the wall.
Lean back so that your shoulder
head are against the wall, and then reach your arms out to your side,
keeping your elbows and hands against the wall as well.
slowly try to bring your hands up and over your head while keeping
everything against the wall...low back, shoulder blades, head, elbows
Keep raising your arms up until you
tightness in between your shoulder blades. Depending on your
flexibility, this may occur with your hands just above shoulder level,
Once you get as high as you can without
anything come off the wall, hold that position for 10 seconds, then
relax and repeat.
This shoulder rehab
exercise forces your
scapular stabilizers to work due to the position of your arms and back.
Do 8-10 repetitions and you should feel a good muscle burn in between
your shoulder blades.
Other scapular stabilizer
exercises include rows, shoulder extensions, lat pull downs, and push
good shoulder rehab programs involve strengthening of the rotator cuff
and the scapular stabilizers. If you are going through a shoulder
program, make sure that you are addressing these muscles. The rotator
cuff can be strengthened with rotational exercises, and the scapular
stabilizers can be strengthened with the scapular wall slide, rows, and
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