Shoulder Strengthening
BASIC
COORDINATION / PROPRIOCEPTION
Shoulder Finger Walking Elbow Bent (Shoulder Proprioception)
Stand facing a wall with your hand resting on the wall (elbow bent). Gently move your hand with your fingers crawling in different directions. The aim of this exercises is to get the shoulder to move in all directions feeling for the pressure coming into the shoulder joint. As a guide you can move your hand clockwise and anti-clockwise for 1-2 minutes in either direction or just randomly move it through every direction you can move it.
Shoulder Finger Walking Arm Straight (Shoulder Proprioception)
Stand side on from a wall with your hand resting on the wall (arm straight). Gently move your hand with your fingers crawling in different directions. The aim of this exercises is to get the shoulder to move in all directions. As a guide you can move your hand clockwise and anti-clockwise for 1-2 minutes in either direction or just randomly move it through every direction you can move it.
Shoulder Control Ball on Wall (Shoulder Proprioception)
Stand facing a wall with your hand resting on a ball at shoulder level. You can vary your elbow position (try both bent and straight). Gently move the ball in different directions with your hand. The aim of this exercises is to get the shoulder to move in all directions. As a guide you can move the ball clockwise and anti-clockwise for 1-2 minutes in either direction or just randomly move it through every direction you can move it.
SCAPULA STABILISATION
Shoulder Blade Setting (Scapula Stabilisation Strengthening)
Stand with good posture with your arms by your side. Gently pull both shoulder blades downwards and centrally, hold for 3 seconds and then return back to the start position. Perform 3 sets of 10, three times per day.
Middle Shoulder Retraction Strengthening (Middle Trapezius and Rhomboid Strengthening)
With your arm by your side retract your shoulders backwards and bring your shoulder blades together, hold for 3 seconds and then slowly return them to their start position. Perform 3 sets of 10, three times per day.
ISOMETRIC STRENGTHENING
Resisted Elbow Flexion Shoulder Strengthening
With your arm by your side and your opposite hand placed below your elbow gently resist your arm bending forwards (hand to shoulder) for 3 seconds and then rest . Your arm should not move and you should feel the muscles on the front of your shoulder contract. Perform 3 sets of 10, three times per day.
Resisted Shoulder Extension Shoulder Strengthening
With your arm by your side and your opposite hand placed behind and below your elbow gently resist your arm extending backwards for 3 seconds and then rest. Your arm should not move and you should feel the muscles on the back of your shoulder contract. Perform 3 sets of 10, three times per day.
Resisted Abduction (Away From Body) Shoulder Strengthening
With your arm by your side and your opposite hand wrapped around the side of your arm and below your elbow gently resist your arm moving away from your body for 3 seconds and then rest. Your arm should not move and you should feel the muscles on the side of your shoulder contract. Perform 3 sets of 10, three times per day.
Resisted Adduction (Towards The Body) Shoulder Strengthening
With your arm by your side and your opposite hand placed on the inside of your arm and above your elbow gently resist your arm moving toward your body for 3 seconds and then rest and repeat. Your arm should not move and you should feel the muscles on the inside of your shoulder contract. Perform 3 sets of 10, three times per day.
Resisted Internal Rotation Shoulder Strengthening
With your arm by your side and your opposite hand placed on the inside of your arm and below your bent elbow gently resist your arm moving horizontally towards your body for 3 seconds and then rest and repeat. Your arm should not move and you should feel the muscles of shoulder contract. Perform 3 sets of 10, three times per day.
Resisted External Rotation Shoulder Strengthening (Door Frame)
With your arm by your side and your bent at 90 degrees with your hand resting on a doorway gently push your hand towards the doorway for 3 seconds and then rest and repeat. Your arm should not move and you should feel the muscles of shoulder contract. Perform 3 sets of 10, three times per day.
ACTIVE STRENGTHENING
Upper Shoulder Shrugs (Upper Trapezius Strengthening)
With your arm by your side shrug your shoulders upwards, hold for 3 seconds and then slowly lower them down. Perform 3 sets of 10, three times per day.
INTERMEDIATE
SCAPULA STABILISATION
Shoulder Wall Push Ups and Scapula Stabilisation
Place your hands on the wall at shoulder level with your arms straight and you body in a position like you would be doing push ups. Gently bring your body towards the wall and at the end point (before your chest hits the wall) stop and squeeze your shoulder blades together, hold for 3 seconds, then return to the start position. Perform 3 sets of 10, three times per day.
SHOULDER STABILISATION
Shoulder Press Ups All Fours
On all fours on the floor with your arms straight gently bend them and lower your chest towards the floor, hold for 3 seconds, and then return to the start position. Perform 3 sets of 10, three times per day.
RESISTANCE BAND
Shoulder Extension Row and Retraction 1 Arm (Resistance Band)
Secure the band on a door above waist level and place it in your hand with your elbow at 90 degrees by your side and extended slightly backwards. Create resistance by gently pulling backwards with your elbow remaining at right angles, squeeze your shoulder blade, hold for 3 seconds, and then relax. Perform 3 sets of 10, three times per day.
Shoulder Extension Rows and Retraction Both Arms (Resistance Band)
Secure the band on a door above waist level and place it in your hands with your elbow at 90 degrees by your side and extended backwards. Create resistance by gently pulling backwards with your elbow remaining at right angles, squeeze your shoulder blades in, hold for 3 seconds, and then relax Perform 3 sets of 10, three times per day.
Shoulder retraction – Scapular Stabilisation (Resistance Band)
Secure the band in both hands with the band running across your chest, elbows by your side and arms at 90 degrees. Squeeze your shoulder blades together with your arms slightly moving outwards, hold for 3 seconds, then slowly retract back to the start position. Perform 3 sets of 10, three times per day.
Shoulder Internal Rotation (Resistance Band)
Secure the band on an object at a level just above elbow height and in the hand of the same side. Start with elbow bent to 90 degrees (elbow at your side) with your hand resisting the band. Gently pull sideways across your body (keeping your elbow securely next to your body the whole time), hold for 3 seconds, then return back to the start position. Perform 3 sets of 10, three times per day.
Shoulder External Rotation (Resistance Band)
Secure the band on an object at a level just above elbow height and in the hand of the opposite side. Start with elbow bent to 90 degrees (elbow at your side) with your hand resisting the band (across your body). Gently pull sideways away from your body (keeping your elbow securely next to your body the whole time), hold for 3 seconds, then return back to the start position. Perform 3 sets of 10, three times per day.
Shoulder External Rotation Strengthening Both Shoulders (Resistance Band)
Hold the band in both hands with your arms by your side and your elbows bent. Gently pull away with both hands at the same time, hold for 3 seconds, then return back to the start position. Perform 3 sets of 10, three times per day.
Shoulder Flexion 90 Degrees Strengthening (Resistance Band)
Secure the band on an object (e.g. a door handle) at the level of your hip and secure the band in your hand (stand facing away from the point of resistance). Gently pull upwards and forwards to to the shoulder level with your elbow straight and return back to the start position. Perform 3 sets of 10, three times per day.
Shoulder Flexion 180 degrees Strengthening (Resistance Band)
Wrap the band around your foot and secure it in the hand of the same side. Begin with your arm at your side and slowly raise your arm up above your head (with elbow kept straight) close to the line above your shoulder, hold for 3 seconds, then slowly return it to your side. Perform 3 sets of 10, three times per day.
Shoulder Extension Strengthening (Resistance Band)
Secure the band on an object (e.g. a door handle) at the level of your hand and secure the band in your hand. Gently pull backwards with your elbow straight as far as comfortable, hold for 3 seconds, and return back to the start position. Perform 3 sets of 10, three times per day.
Shoulder Abduction 90 Degrees (Resistance Band)
Secure the band to an object (e.g. a door handle) and in the hand of the opposite side. Gently pull sideways and to the level of your shoulder (keep elbow straight) at 90 degrees, hold for 3 seconds, and then return back to the start position. Perform 3 sets of 10, three times per day.
Shoulder Abduction 180 Degrees (Resistance Band)
Secure the band under your foot and in the hand of the same side. Gently pull sideways and up above your head in an arc (keep elbow straight), hold for 3 seconds, and then return back to the start position. Perform 3 sets of 10, three times per day.
Short Shoulder Protraction (Resistance Band)
Secure the band on an object at a level of the shoulder and in the hand of the same side. Start with your hand grasping the band with your arm straight out in front of you. Gently push forwards a few inches, hold for 3 seconds, then slowly retract back to the start position. Perform 3 sets of 10, three times per day. Note: this exercise can be done with both arms at once.
Shoulder Protraction (Resistance Band)
Secure the band on an object at a level of the shoulder and in the hand of the same side. Start with your hand grasping the band with your arm bent back with your hand at shoulder level. Gently push forwards along the line of your shoulder until your arm is straight, hold for 3 seconds, then slowly retract back to the start position. Perform 3 sets of 10, three times per day. Note: this exercise can be done with both arms at once.
ADVANCED
PUSH UP PROGRESSION
Shoulder Push Ups on Knees
Place yourself in the normal push up position but with your knees on the floor. Gently bend your elbows and lower your chest towards the floor, hold for 3 seconds, and then return to the start position. Perform 3 sets of 10, three times per day.
Shoulder Push-Ups Floor Level
The push-up starting position is to have your elbows straight (locked). Then slowly lower your body by bending your elbows and gradually bring your chest down til it almost touches the floor, hold for 3 seconds, then lift back up to the starting position. Your hands should be just outside shoulder width and on a 45 degree angle. Perform 3 sets of 10, three times per day.
Shoulder Push-Ups Raised Level
This is basically a normal push up on a raised block for greater resistance and alteration in muscle control. The push-up starting position is to have your elbows straight (locked). Then slowly lower your body by bending your elbows and gradually bring your chest down til it is in line with the block, hold for 3 seconds, then lift back up to the starting position. Your hands should be just outside shoulder width and on a 45 degree angle. Perform 3 sets of 10, three times per day.
RESISTANCE BAND
Shoulder Abduction and Internal Rotation (Resistance Band)
Secure the band on an object at a level just below shoulder level. Start with your hand grasping the band with your elbow bent and your hand at your shoulder level. Gently push forward into a point, hold for 3 seconds, and then return it back to your shoulder and repeat through each point in a clockwise and anti-clockwise direction. Perform 3 sets of 10, three times per day.
Shoulder Abduction and Internal Rotation (Resistance Band)
Secure the band on an object at a level just below shoulder level. Start with your hand grasping the band with your elbow slightly higher than horizontal away from your body bent at 90 degrees clasping the band. Gently rotate your shoulder forwards with your hand coming towards the front to shoulder level, hold for 3 seconds, and then slowly back again. Perform 3 sets of 10, three times per day.
Shoulder Throwing Retraining Internal Rotation (Resistance Band)
Secure the band on an object at a level just below shoulder level behind you and have your arm raised at shoulder level with your elbow bent to 90 degrees. Gently perform the throwing movement using the band as resistance, hold at the end for 3 seconds, and then slowly return it to the start position. Perform 3 sets of 10, three times per day.
Shoulder Horizontal Abduction (Resistance Band)
Secure the band on an object at a level of the shoulder and in the hand of the opposite side. Start with your hand grasping the band straight in front of your shoulder. Gently pull across and away from your body (with elbow straight) until your arm comes in line with the side of your body, hold for 3 seconds, and then return slowly back to the start position.Perform 3 sets of 10, three times per day.
Shoulder Horizontal Adduction (Resistance Band)
Secure the band on an object at an approximate level of the shoulder and in the hand of the same side. Start with your hand grasping the band with your arm up and from your body (elbow straight). Gently pull across your body (with elbow straight) until your arm comes in line with the opposite side of your body, hold for 3 seconds, and then return slowly back to the start position. Perform 3 sets of 10, three times per day.
Shoulder Diagonal (Resistance Band)
(1) Secure the band on an object at a level above the head and in the hand of the opposite side. Start with your hand grasping the band across your body at approximately head height. Gently pull down diagonally across your body and opposite hip to the point where your arm is straight in a diagonal direction away from the point of resistance then return back to the start position. Perform 3 sets of 10, three times per day.
(2) Secure the band on an object at a level of the knee or lower and in the hand of the opposite side. Start with your hand grasping the band across your body at approximately hip height. Gently pull up diagonally across your body and shoulder to the point where your arm is straight in a diagonal direction away from the point of resistance then return back to the start position Perform 3 sets of 10, three times per day.
WEIGHTS
Bench Press
Always initially learn this exercise with a qualified gym instructor or experienced lifter. Lie on your back with a supported bar bell securely in both hands.Lift then gently and slowly lower the weight to the level of the chest, then push it back up until the arm is straight.
Perform 3 sets of 10, three times per day.
Press Ups (Dumbbell) – Serratus Anterior Strengthening
Lying on your back with dumbbells in both hands, and arm straight, push them up towards the ceiling until you feel your shoulder blades lifting off the bench and then slowly return to the start position.
Perform 3 sets of 10, three times per day.
Bicep Curls (Dumbbell)
Ensure proper upright posture when performing bicep curls. This will ensure the rest of the shoulder is working properly to support each repetition. Grasp the dumbbell securely with your hand and gently curl your arm up toward your shoulder and then gently roll it back down. Perform 3 sets of 10, three times per day.
Shoulder Strengthening Dumbbell Push Up
Start with the dumbbells in each hand at shoulder level with your elbows flexed. Gently raise each dumbbells up above your head and slowly lower it down to shoulder height and then repeat with the other shoulder. Perform 3 sets of 10, three times per day.
Shoulder/Chest Fly Dumbbell
Start with your dumbbells in each hand with arms straight in line with your shoulders. Gently raise both dumbbells up above your chest till they are about to touch then gently bring them down again. Perform 3 sets of 10, three times per day.
Shoulder Abduction Strengthening (Shoulder Level)
Start with a dumbbell by your side. Gently raise and arc your dumbbell up to shoulder level then gently bring it down again.
Perform 3 sets of 10, three times per day.
Shoulder Abduction strengthening (Above Head)
Start with your dumbbells in each hand with arms by your side. Gently raise and arc both dumbbells up above your shoulders then gently bring them down again. Perform 3 sets of 10, three times per day.
Shoulder Internal and External Rotation (Dumbbell)
Start with your hand grasping the dumbbell with your elbow by your side bent at 90 degrees. Gently rotate your shoulder outwards with your moving away from your body and then slowly in the opposite direction. Perform 3 sets of 10, three times per day.
Shoulder Abduction and Internal Rotation (Dumbbell)
Start with your hand grasping the dumbbell with your elbow horizontal away and in line with your shoulder level bent at 90 degrees. Gently rotate your shoulder forwards with your hand coming towards the front to shoulder level and then slowly back again. Perform 3 sets of 10, three times per day.
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