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Preparations
Equipment for strengthening the shoulder can be as simple as using a soup can or a bottle of water as a weight. You can also purchase small hand weights or a resistance band. While weights are useful and will work, resistance bands give a more targeted workout for the muscles of the shoulder. Before beginning any exercise, be sure to stretch all of the muscles that are going to be strengthened and warm up. Do these strengthening exercises within a pain-free range.
Flexion and Extension
Flexion is the motion where the arm is at the side and is raised toward the ceiling in front of the body. If using a resistance band, the most resistance should be felt as your arm is in front of your body and parallel to the ground. Extension is the motion where your arm is at the side and is pushed straight back behind your body. If using a resistance band, the most resistance should be felt as the arm reaches the farthest point behind your body.
Abduction and Adduction
Abduction is the motion where your arm is at the side and raised away from the side toward the ceiling. If using a resistance band, the most resistance should be felt when your arm is parallel to the ground. Adduction is the motion where your arm is at your side and is moved across the front of your body towards your other hip. If using a resistance band, the most resistance should be felt as the arm reaches the other hip.
External Rotation and Internal Rotation
External rotation of the shoulder is when your elbow is pressed firmly against your side, with your elbow bent and your thumb pointed toward the ceiling. Then move your forearm away from your body, keeping the elbow pressed against your side. If using a resistance band, the most resistance should be felt as the forearm is farthest away from your body. Internal rotation of the shoulder is when your elbow is pushed firmly against your side, with the elbow bent and the thumb pointed toward the ceiling. Then move your forearm toward your abdomen. If using a resistance band, the most resistance should be felt when the forearm is closest to the stomach.
Precautions
Consult a physician before beginning any exercise routine. To ensure proper execution of strengthening exercises, perform under the supervision of an athletic trainer, physical therapist or recommending physician.
For similar articles, read Physiotherapy.
