Shoulder stability exercises are used in physical therapy to treatshoulder pain.
Thescapula, or shoulder blade, is the triangular-shaped bone on each side of your upper back.
The socket of the shoulder joint is a part of the scapula.
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A shoulder injury, arthritis, or other ailment can make it difficult to move your arm correctly.
To compensate, people often use the shoulder blade to help move the arm.
But doing so can lead to more pain, stiffness, and decreased range of motion.
Brett Sears
Fortunately, shoulder stability exercises can help.
This article provides a step-by-step guide to shoulder stability exercises commonly used in physical therapy.
Getting Started
Before starting shoulder stability exercises, there are a few things you should know.
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If at any time you experience pain, stop exercising and seek professional medical advice.
Ice is commonly recommended after exercise to reduce inflammation and ward-off post-exercise pain.
Pendulum Stretch
This stretch does not require any equipment other than a countertop or table.
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Do two sets of the series on each arm.
Do not pull or put pressure on your elbow during the stretch.
Repeat the cross-over arm stretch to complete four stretches on each arm.
Avoid leaning over or twisting at the waist while doing this exercise.
You should feel a gentle stretch at the front of your shoulder while doing this exercise.
Complete four repetitions of the passive internal rotation on each arm.
Passive External Rotation
This exercise uses the same stick as the passive internal rotation exercise.
It works the infraspinatus and teres minor muscles.
You should feel this stretch in the back of your shoulder.
have a go at keep your hips facing forward and avoid twisting at the waist while doing this exercise.
Complete four passive external rotation repetitions on each side.
you could use a pillow under your head for support.
It works the infraspinatus and teres minor muscles.
You should feel this stretch in your outer upper back, behind your shoulder.
Repeat the sleeper stretch four times up to three times a day.
You should feel it at the back of your shoulder and upper back.
Complete three sets on each arm.
This exercise can also be done with both arms at the same time using elastic exercise bands with handles.
It can also be done using a weight machine at the gym or free weights.
see to it your elbow stays in line with your shoulder as you do this exercise.
You should feel it at the back of your shoulder and upper back.
Use the same elastic band loop as in the previous exercise (standing row).
Complete three sets on each arm.
Internal Rotation
This exercise uses the same looped elastic band as the previous exercises.
It works the pectoralis and subscapularis muscles, and you should feel it at your chest and shoulder.
Complete three sets on each arm.
This exercise can also be done using a weight machine at the gym.
External Rotation
Use the same elastic loop used in the previous exercises.
Complete three sets on each arm.
This exercise can also be done using a weight machine.
Prone Row
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This exercise is performed lying on your stomach on a bed.
Slide to one side of the bed so that your arm is hanging straight down.
Complete three sets on each arm.
This exercise can be made more challenging by holding a small weight or dumbbell in your hand.
you could support your head with your opposite hand on your forehead.
Complete three sets on both arms.
This exercise can be made more challenging by holding a small weight or dumbbell in your hand.
Simply lie on your belly with your arm hanging straight down.
Frequently Asked Questions
Scapular stabilization exercises are used to strengthen and stabilize the shoulder.
2015 1(1): 25-34.
National Academy of Sports Medicine.Shoulder function: Enhancing scapular stabilization.
20(1): 115-122. doi:10.1016/j.jbmt.2015.07.036
Physiopedia.Shoulder Bursitis.
2014 Aug 27;28:87. eCollection.
American Academy of Orthopaedic Surgeons.Shoulder surgery exercise guide.
