These exercises are to complement shoulder stretches and help stabilize the shoulder joint, reduce pain over time and help improve posture. The following exercises focus on the rotator cuff, scapular stabilizers and postural muscles. These exercises are to use your own bodyweight or a band for resistance.
Perform these exercises two to three times per week.
- Scapular Retractions – (use of wall or band pull-aparts)
- Wall Exercise
- Stand tall with your back up against a wall. Bend your arms to 90 degrees and keep your elbows close to your sides.
- Squeeze your shoulder blades together and hold for five seconds.
- Repeat 10x.
- Band Pull-Aparts
- Standing up tall, making sure your abdominals/core is locked in tight, hold a resistance band at shoulder height with your arms extended.
- Pull the band apart by squeezing your shoulder blades.
- Hold for five seconds.
- Do two sets of 10 repetitions.
- External Rotations – (use of Band or light dumbbell)
- Anchor a resistance band at waist height.
- Keep your elbow tucked in next to your side and bent at 90 degrees.
- Rotate your forearm outward, keeping your elbow tucked in and return to the starting position with control.
- Perform two sets of ten repetitions.
- Shoulder Wall Angels
- Stand with your back against a wall and your arms in a “goalpost” position. (If this is difficult, bring your feet further away from the wall to make sure your back stays against the wall.)
- Slowly slide your arms up the wall overhead, keeping contact with the wall.
- Go as high as possible, then return to the bottom.
- Do two sets of ten repetitions.
- Prone “T”, “Y”, “I” Lifts
- Lay face down on a mat or a bench.
- Extend your arms out into a “T” shape with your palms facing down.
- Lift and squeeze your shoulder blades together.
- Then lower down slowly.
- Repeat this for your arms in a “Y” position (arms overhead 45 degrees) and an “I” position (arms straight overhead).
- Do one to two sets of ten repetitions.
- Serratus Wall Punches
- Stand tall, facing a wall. Bend the elbows and place fists against the wall.
- “Punch” forward by pushing your shoulder blades away from the wall (don’t move your elbows).
- Return slowly.
- Do two sets of ten repetitions.
When you have completed your exercises, end your session with small and large shoulder circles and a deep chest stretch to restore balance.