Daily Shoulder Strength & Health Program
Here are some exercises & actions you can complete daily to improve shoulder health.
- Warm up prior to ANY elevated work incorporating the shoulder.
- Take note of range of motion and level of discomfort in shoulders.
- Roll shoulders at the same time starting from back to front and then front to back.
- Take left arm across body at chest level and LIGHTLY pull across with the right arm. Focus on stretching the supraspinatus.
- Movement – Elevate – Traction – Heat (METH) this is replacing the old ice method. Who knew METH was good for you only as the method though not the spin your live into an abyss kind. That type is muy muy no bueno.
- Any of the exercises below that use weights can be done using just isometric contraction (opposing muscle resistance) or everyday items like soup cans. The opening of your grip can improve ability to isometrically contract even with the light weight
Doorway Stretch
■ Stand in a doorway with one footstraddling the threshold and your hands onthe door jamb, elbows at your side
■ Shift your weight onto the forward footuntil you feel a pull in your shoulder andchest
■ Exhale and actively stretch for twoseconds using the door jamb as yourassistant
■ Release the pressure, then repeat 10 times
■ Repeat in these three positions
- Elbows at your waist
- Upper arms parallel to the floor
- Reaching as high as you can
■ If your range is restricted by joint tension or pain, go as high as you can, increasing your range as you are able.
Shoulder Extension
■ Lie on stomach and with arm hanging off the side of the bed
■ Hold a hand weight and slowly raise your arm up until it is level with side and next to body
■ Hold then slowly return to start and repeat
Scapular Protraction
■ Lie on back holding a hand weight
■ Keep elbows straight push hands up towards the ceiling, hold, return to start and repeat
■ Alternating between both shoulders
■ Take note of range of motion and level of discomfort.
Front arm raise alternating between both shoulders. Take note of range of motion and level of discomfort.
Lateral arm raise both arms at the same time.
- The dumbbell lateral raise is a good exercise for building width in your upper body which gives you the “V” shape. Grab a set of dumbbells and stand straight up with the dumbbells at your sides.
- Your palms should be facing your body. You should be holding the dumbbells slightly off your body, as this keeps the tension on the side delts. This is your starting position for the exercise.
- To execute, slowly raise the dumbbells up to around shoulder height. It’s important that you do not let your wrists go above your elbows while raising the weight, as this will take the work off the side delts and put it on the front delts.
- Pause at the top of the movement, and then slowly lower the weight back to the starting position.
- Do not let the dumbbells touch your body, and then raise them for the next rep.
Bent over row stretch
Bending at your hips, lower your torso until it’s almost parallel to the floor, arms hanging from your shoulders.
(a). Raise your arms out to shoulder height, bending your elbows 90 degrees
(b). Without moving your elbows, rotate your forearms up as far as you can
(c). Reverse the motion to return to start. That’s one rep.
Do 12 to 14.alternating between both shoulders. Take note of range of motion and level of discomfort.
Stretch yoga plex
Start in downward dog, palms and heels flat on the floor, back straight.
(a). Slowly bring your right foot between your hands
(b). Rotate your torso to the right as you reach your right arm toward the ceiling
(c). Reverse back to start. Repeat on the other side. Continue alternating until you’ve done five or six on each side.
The Surfer’s Shoulder
This article by Dr. Aimee Perreira, MD University of Hawaii, Department ofOrthopaedic Surgery. Dr. David Rovinsky, MD, Bone and Joint Center, Kauai Medical Clinic and Gregory F. Kolber, MBA is a fairly long read but will give you solid knowledge of how the shoulder works and is well worth your time.
