Shoulder Exercises

Internal Rotation

Standing with a shoulder pointed towards your Elastic-band; begin the movement by taking a firm, neutral grip of the band. Bend your elbow to 90 degrees and step away, allowing the lower arm to rotate slightly away from the body, and creating tension in the band. Begin the movement by rotating the lower arm towards the body, then slowly returning to starting position. Repeat this exercise on the opposite arm once 10 repetitions are completed. Complete 3 sets of this exercise.

This exercise targets the rotator cuff complex which often times, through repeated sport participation or weakness, can facilitate the onset of shoulder pain.

External Rotation

Standing with a shoulder pointed towards your Elastic-band; begin the movement by taking a firm, neutral grip in the opposite hand. Bend your elbow to 90 degrees and step away, creating tension and rotating the lower arm towards your stomach. Then, begin the movement by rotating arm away from the stomach, pausing before the point whereby the elbow deviates away from the neutral position. Repeat this exercise on the opposite arm once 10 repetitions are completed. Complete 3 sets of this exercise.

This exercise targets the rotator cuff complex which often times, through repeated sports participation or weakness, can facilitate the onset of shoulder pain.

Lateral Raise

Standing with a shoulder pointed towards your Elastic-band; begin the movement by taking a firm, neutral grip in the opposite hand. Allow the band to pull your arm subtly towards your midsection. When ready, move your arm away from the center point and away from the body, no more than 20 degrees. Hold for 5 seconds and repeat this exercise on the opposite arm once 10 repetitions are completed. Complete 3 sets of this exercise

This exercise targets the supraspinatus, a muscle of the rotator cuff that is often weakened and can cause pain, due to years of desktop use.

Shoulder Flexion

 Stand facing away from the Elastic-band. Begin the movement by taking a firm grip of the band and stepping away, creating tension. Ensure that as you step-away the arm remains in neutral position beside the hip. Once in this position, with a 10- degree bend of the elbow, begin by raising the arm upwards. Ensure that you stop at approximately 20 – 30 degrees of the movement.

This exercise acts to target the deltoid muscle group. This muscle group is responsible for assisting in the day to day activities of an individual. Often times, with lack of use this muscle can atrophy facilitating improper posture and pain of the shoulder.

Posterior Wand Stretch

Hold the stick behind you, with palms facing away from the body. Begin by attempting to move the wand towards the ceiling without compromising your posture. Neutral spine and appropriate neck alignment is a must in this movement.

This exercise aims to re-establish lost shoulder range of movement as a result of injury, exercise and the day-to-day demands placed on the body.

Anterior Wand Stretch

Hold the stick in front of you, with palms facing inwards. Hold it with your hands slightly wider than shoulder width, ensuring that the position remains comfortable. When ready, begin by elevating the stick, with elbows at a 10-degree bend, above your head. When you are performing this movement, the Spine must remain in neutral position, ensuring no arching of the back or forward head movement is exhibited. Hold the movement for 15 – 30 seconds.

This exercise helps improve the Shoulder girdles range of motion, specifically targeting the muscles of the shoulder blade and the associated muscles responsible for its tracking.

Wand Swing

Hold the stick in front of you, with palms facing inwards. The hands should be slightly wider than shoulder width, ensuring they are comfortable and remain so throughout the movement. When ready, begin by slowly swinging the stick to either the left or right side, holding the position at the height of the movement for 5 seconds before returning to neutral. Repeat the movement on the other side. Complete 3 sets of 30 seconds as you continue to alternate sides throughout the movement.

This exercise helps improve the Shoulder girdles range of motion, specifically targeting the muscles of the shoulder blade and the associated muscles responsible for its tracking.

Wall Stretch

Find a corner whereby this stretch can be conducted well. Extend both arms placing them on the wall, slightly above your shoulder. Once in this position, begin bending the elbows and moving in towards the designated corner. Hold the stretch 15- 30 seconds, and then slowly return to neutral position.

The tightness of the pectoral muscle group can often facilitate less than ideal posture, eventually leading to shoulder discomfort and pain. This exercise aims to alleviate the tightness in these muscles developed over time, decreasing the likelihood of developing hunched posture and shoulder pain.

Shoulder Retraction

Begin by facing the Elastic-band. Grab a firm hold of the band ensuring that it remains at your side. At this point, and throughout the exercise, your spine should remain in neutral position with your head and shoulders aligned. When ready, ensure there is a 10-degree bend in the elbow and begin retracting the shoulder blade backward as you pull the band. The elblow should remain at 10 degrees, with the entirety of the movement taking place at the shoulder.

This exercise targets important muscles of the shoulder blade that are often overstretched and weakened due to chronic desktop use. Strengthening these muscles will alleviate the potential presence of shoulder pain and ensure good posture.