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Important Shoulder Strengthening Excercises
Content provided by Professional Team PhysiciansThe following exercises are examples of shoulder strengthening routines to help you control arm movements and prevent injury.
Depending on your specific medical history, some or all of these exercises may not apply. Always consult with your physician before beginning a strengthening program.
Each exercise is meant to be performed three to five times a week. Begin the exercises with two- to three-pound weights, performing the motion slowly with each arm. Start with a set of ten repetitions and work up to 15. When you can finish one set without difficulty, try two and then three sets.
Only increase the weights when you can easily perform three sets. Each time you increase the weights, reduce the number of sets to two until you can easily perform them.
SHOULDER FLEXION
Stand or sit with your arms at your side, palm toward your thigh. Keeping your elbow straight, raise your arm in front of you, leading with your thumb. Continue slowly until your arm is overhead. Return slowly to the starting position and repeat with each arm.
SHOULDER ABDUCTION
Stand with your arms at your side, palms facing your thighs. Lift both your arms sideways to shoulder height, keeping elbows straight. Lower your arms slowly to starting position and repeat.
SHOULDER ELEVATION
Stand with your arms at your side. Keeping your elbows straight, turn your arms in so that thumbs are pointing downward. Bring your arms forward, slightly in front of your body. Raise both your arms to 70 degrees, keeping your elbows straight and thumbs pointed toward the floor. Slowly lower your arms to starting position and repeat.
MILITARY PRESS
Sit with the weight held at shoulder level by bending your elbow toward your chest. Raise your arm straight overhead with your palm facing in. Keep your elbow in a straight line with your body. Return slowly to the starting position. You may exercise both arms at once or each arm individually.
HORIZONTAL ABDUCTION
Stand next to a table or bench. Lean forward from the hips, using the arm closest to the bench for balance. Allow the other arm to hang perpendicular to the floor with the elbow straight.
Hold the weight with your palm facing inward. Lift your arm up and to the side, keeping your elbow straight. Continue lifting until your arm is parallel to the floor. Make sure you do not lift your hand higher than your shoulder. Return slowly to the starting position. Begin the next repetition right away to avoid unnecessary traction on your shoulder.
You may also do this exercise lying on a table on your stomach, with your arm hanging over the side.
SHOULDER EXTENSION
Stand next to a table or bench. Lean forward from the hips, using the arm closest to the bench for balance. Allow the other arm to hang perpendicular to the floor. Holding a weight with your palm facing inward, lift your arm backward until it is level with your trunk. Keep your elbow straight and your arm close to your trunk. Return slowly to the starting position. Begin the next repetition right away to avoid unnecessary traction on your shoulder.
You may also do this exercise lying on a table on your stomach, with your arm hanging over the side.
EXTERNAL ROTATION EXERCISE
Lie on your side. With the hand of the unsupported side, hold a weight close to your abdomen with your elbow bent 90 degrees. You can place a rolled-up towel in your armpit for added support.
Rotate your shoulder, moving the back of your hand toward the ceiling. Keep your upper arm and elbow on the pillow or towel. Return slowly to the starting position and repeat.
INTERNAL ROTATION
Stand near a door with the shoulder you are exercising facing the door and the other shoulder facing away from the door. With your arm at your side, bend your elbow 90 degrees. Place tubing or a resistive band in your hand with the other end attached to the doorknob. Rotate your hand toward your stomach. Return slowly to the starting positio and repeat.
Your physical therapist can help you obtain these workout bands.
 For more information on common injuries of the active individual, visit ActivePain.com. Check out Active Pain Council's Diagnostic Tool. This tool allows the active individual to further analyze injuries and take strides to prevent such pain in the future.
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