Exercises to Prevent Shoulder Injuries
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Stretching to Prevent Injuries
With your shoulder being one of your most-used joints, it's important to do what you can to protect it from injury. The orthopedic health experts at Fox Valley Orthopedics are here to outline some exercises that can help protect your shoulders from injury.
Lateral Arm Raises
Lateral arm raises are an excellent exercise to add to your routine to focus on building the strength and mobility of your shoulder, focusing on the lateral deltoid muscles.
To perform a lateral arm raise, be sure to follow these steps to maintain proper form:
- Begin in a standing position with your feet shoulder-width apart.
- Hold a pair of dumbbells, with one in each hand, at your sides.
- Be sure to stand with your shoulders back, core engaged, and with a neutral spine.
- Lift your arms out to your sides with your elbows slightly bent until they are parallel with the ground.
- Slowly lower your arms back to your sides.
- Repeat 10 to 12 times.
Wall Slides
Wall slides are another excellent exercise for your shoulders. Along with improving the mechanics of the shoulders, they also help to support and strengthen your trapezius muscles.
To properly perform this exercise, follow these steps:
- Begin standing with your back against the wall—making sure that your ear end, upper back, and head are in contact with the wall.
- Keeping the shoulder blades back and down, place your elbows, wrists, and backs of your hands flat against the wall. Your elbows should be bent at a 90-degree angle.
- Gently apply pressure as you slowly slide your hands up the wall until your arms are fully extended above your head, forming a Y.
- Slowly slide your arms back down the wall to your starting position.
- Repeat this 8 to 12 times.
Cow-Face Pose
The cow-face pose is a yoga pose that helps to improve your posture while also improving the flexibility in your shoulders and upper back.
To properly perform this stretch, follow these steps:
- Begin in a seated position with your legs crossed and your spine lengthened.
- Stack your right leg directly over your left, making sure that your right knee is right in front of your left knee.
- Raise your left arm straight up toward the ceiling.
- Bend your left elbow, bringing your left hand to the back of your neck.
- Bend your right elbow and bring your right hand up the center of your back.
- Clasp hands at the center of your back.
- Hold this pose for about 1 minute.
- Repeat on the other side.
