As the days get warmer, we all want to be ready to take full advantage of it. With these three exercises for shoulder health, you can ensure that shoulder pain and injury won’t slow you down!
Overview of Exercises
Band External Rotation
Band external rotation is a great way to strengthen the rotator cuff muscles and keep them healthy. To do this exercise, you will need a resistance band. Start by looping the band around your elbow with palms facing down. Pull the band outwards and then rotate your arms outward against the band’s resistance. This can help you to strengthen and improve your range of motion.
Band Row
Another great exercise to keep your shoulders healthy and injury-free is the band row. To do this exercise, start by looping the band around your back and holding it with both hands. Pull the band towards your chest while positioning your elbows adjacent to your body and squeezing your shoulder blades together. This motion will help to strengthen the muscles of your back and shoulders.
In addition to strengthening your back and shoulders, this exercise can also help to improve posture. Particularly, shoulder bursitis and tendonitis can be prevented with this exercise.
IYT with Band or Dumbbell
Lastly, the IYT (internal-external rotation) with a band or dumbbell can help to strengthen your shoulder muscles and increase your range of motion. To do this exercise, start by looping the band around your elbow with palms facing inwards. Then, pull the band outwards and rotate it inwards against the band’s resistance.
This will help to strengthen and improve the range of motion in the rotator cuff muscles. It is important for shoulder health and can relieve shoulder pain.
Muscles Targeted
These three shoulder health exercises target the following muscles:
- Rotator cuff – This muscle group provides stability to the shoulder joint and allows for smooth, pain-free movement. The rotator cuff muscles are mainly responsible for helping to move your arm in a circular motion.
- Biceps – The biceps muscle group is responsible for helping to flex your arm at the elbow joint. This movement is important for activities such as lifting and pushing objects.
- Triceps – The triceps muscle group is responsible for helping to extend your arm at the elbow joint. This movement is important for activities such as pushing and lifting heavy objects.
- Deltoids – The deltoids are responsible for moving your shoulder joint in different directions. With these exercises, you can help to strengthen and improve the range of motion in this muscle group.
Benefits
These three shoulder health exercises are beneficial for several reasons. Firstly, they can help improve the strength and stability of your shoulder muscles, improving your recreational performance. This can help to reduce the risk of a shoulder injury and pain.
Secondly, they can help to promote a healthy lifestyle. With these exercises, you can ensure that your shoulder muscles are strong and flexible, which can help improve overall joint mobility.
Thirdly, these exercises can help to prevent shoulder injuries. Regular practice of these exercises ensures that your shoulder muscles stay strong, flexible, and injury-free. This can help you to stay active and healthy.
Finally, for physical therapy patients, these exercises can help to rehabilitate and strengthen the shoulder muscles. This can help to reduce the pain and discomfort linked with shoulder injuries, such as rotator cuff tears.
Get Started Today
If you’re looking to improve shoulder strength and mobility, consider trying these three exercises. With regular practice and professional guidance, you can ensure that your shoulder muscles stay healthy and injury-free. To get started on the path to a healthier you, book an appointment with a physical therapist today!
Cawley Physical Therapy and Rehab offers specialized care for shoulder health. Contact us at cawleyptfrank@gmail.com or call 570-208-2787. Together, we can help you get and keep your shoulders in shape!
