As a continuation of the first blog post Healthy Shoulders, here are 4 more easy exercises that work on both stability and strength of the shoulders. Remember the shoulders are the most mobile joint in the body. Proper mechanics, position and stability are key to keeping and maintaining strength and health in the shoulders.
VIDEO CREDIT: Restore353
Serratus Push Up
The Serratus Pump or Serratus Push Up is an exercise that strengthens the scapular stabilizer: the serratus anterior. Begin by kneeling on the mat in quadruped on the hands and knees, or alternatively on the elbows and knees. The hands should be slightly wider than shoulder width apart and the shoulder slightly extended. Pushing into the hands, abduct the scapulae, and then adduct the scapulae. Feel the movement of the scapulae around the thoracic spine, or the rib cage, without allowing the upper trapezius to contract.
VIDEO CREDIT: Restore353
Side Lying Arm Series
The Side Lying Arm Series is a series of weighted shoulder exercises that work to strengthen and stabilize the rotator cuff of the shoulder: the supraspinatus, infraspinatus, subscapularis and teres minor. These muscles work in concert with each other to help stabilize the shoulder and keep the humeral head (top of upper arm bone) into the glenoid fossa (shoulder socket of the scapula). Begin by lying on your side. The spine should be in a neutral position; shoulders and hips stacked and head in line with the spine. Using a foam block or blanket under the head for neck support as needed. Knees should be bent at 90 degrees, like you are sitting in a chair.
Side Lying Arm Press
Begin in the same position as stated above. As you exhale, extend the arm out in front of your body, parallel to the floor, keeping the palm of the hand facing the floor. Inhale, returning the arm back to the starting position. Avoid allowing the arm to drop towards the floor or rise higher than the body. To add a challenge, as you extend the arm, rotate the hand up towards the ceiling, as though you a presenting a “cup of soup.” As you return the arm back, rotate the palm to face back towards the floor.
Side Lying Arm Circles
Begin in the same position as stated above. As you exhale, extend the arm out in front of your body, parallel to the floor, keeping the palm of the hand facing the floor. Maintaining your arm extended in parallel, draw small circle with the arm in one direction, without hiking your shoulders towards the ears. Repeat the circles in the other direction.
Side Lying Internal/External Rotation
For external rotation, using a light weighted ball or dumbbell in the hand of the top arm, flex the elbow, placing the forearm parallel to the floor. As you exhale, rotate the head of your humerus, and bring the ball up towards the ceiling, while keeping your arm connected to your side. Inhale return back to the starting position. For internal rotation, begin in the same starting position with the arm. Exhale, rotating the arm internally, allowing the arm to move closer towards the abdomen. Inhale to return to the parallel position. Focus on the rotation of the arm in the socket without hiking the shoulder towards the ears or leaning forward or backward with the body.
Remember to repeat all exercises on both sides!!