Building strong and resilient shoulders doesn’t always mean lifting big weights. Focusing on mobility with proper form and manageable weight will help to reduce injuries (from sports such as tennis, baseball, swimming and basketball just to name a few) and improve performance as a result of better range of motion and strength. Check out these shoulder strengthening exercises demonstrated by COAST Physiotherapist Laura McNeill.
Three simple, yet effective exercises to build strong and resilient shoulders!
Exercise #1 External Rotation on Elbow and Knee
From a seated position, bend your leg and rest your elbow on the knee. While holding a lighter weight in your hand, begin to rotate your arm inwards as you lower the weight down and then back up. The movement should come from your shoulder and the rest if your body should remain still.
Pro tip: Don’t let your shoulder collapse forward as you let the weight come down and move into internal rotation.
Exercise #2 Field Goal
Place a light band around your wrists, rest your forearms comfortably against a wall. Your arms should be about shoulder width apart to apply a little tension to the band. While maintaining that tension in the band and contact with the wall, begin to slide your arms upwards a few inches past your shoulders and then lower a few inches below your shoulders. Your forearms should never lose contact with the wall while pushing through your full range of motion.
Pro tip: Push into the band, not the wall.
Exercise # 3 External Rotation To Overhead Press
Attach a band to something stable like a squat rack or post. While holding the other end in your hand, bend your elbow out to the side (creating a 90 degree angle) as you pull the band towards you. Then rotate through your shoulder as you raise your hand and push up to fully extend your arm. Return to the starting position by reversing the movement.
Pro tip: Movement should come from the shoulder and think about pushing straight up as you resist against the band.