Shoulder Strengthening Exercises at Home

The shoulder strengthening exercises at home are an important part of exercises routine, as they are frequently used muscles in our daily activities. These exercises help in tissue healing and get moving again. It is not easy to able to return to usual exercise level immediately and improvements may also be slow to start with. However, to return to normal activities it is best way to get long term results after a shoulder problem.

Muscles of shoulder:

Deltoid: It covers the shoulder like a shoulder pad. It has three parts anterior, lateral and posterior.

Rotator cuff muscles: They consist of four small muscle which are supraspinatus; infraspinatus, subscapularis and teres minor.

Pectoralis: It has two type’s pectoralis major and pectoralis minor.

Trapezius: It extends from base of skull to the middle of the back.it is divided in to upper, middle and lower trapezius and plays a role in moving and stabilizing shoulder blades.

Levator scapulae: Runs alongside of the neck and helps to elevate the shoulder blades (scapula).

Rhomboids: They are located between the shoulder blades and assist in pulling shoulder blades together.

Latissimus dorsi: It is a large muscle and it help in moving and stabilizing the joint.

Also Read: Best Workout Split for Muscle Gain

Strengthening Exercises:

There are several strengthening exercises

Overhead Press:

Stand upright while keeping the back straight. Hold dumbbell in each hand, with an overhand grip. Thumbs are on inside and knuckles face up. Exhale when you raise the weight above pause at top of motion. Inhale and return the dumbbell to the shoulder.

Front and Lateral Raises:

Hold dumbbell in standing position, elbows are slightly bend, raise dumbbell directly in front of shoulder. At the top of exercise move, weight out in front of you, while keeping the arm extend. With controlled motion lower the weight. Raise the weight in front of you at the shoulder height before moving the weight to lateral side, then lower the weight to the starting position.

External Rotation:

Lie in side position keep the effected shoulder facing up. Bend elbow 90 then place a towel between elbow and your side, hold a weight in your hand gently squeeze the towel with

elbow then slowly rotate your arm outward while keeping your elbow bent. Stop it when you feel stretch hold this position for 30 sec then slowly return to starting position.

Plank to Downward Dog:

Begin the exercise while keeping the hand and knees with your wrist under the shoulder and knees under the hip from here lift the hip up and back into a dog position then lower the body down into a plank position repeat it several time.

Wall Push-ups:

Face wall , arms- length away. Place hand at wall bend elbow and lean into wall hold it for a second then push back until arm are straight. then repeat it.

Resistance Band Exercises:

We can perform exercises while using the band. There are five band exercises.

• Upright row with band
• Internal and external rotation with band
• Throwing with band
• Archery exercise with band

Safety Tips to Prevent Shoulder Pain during Exercise:

Posture:

Poor posture have an impact on shoulder health due to muscle and joint imbalanced and it can lead to impair recovery of existing injury and cause muscle tension, stiffness, reduced range of motion and increase in risk of injury.

To prevent these causes we should sit and stand straight, use a lumber support, take breaks and strengthen the core.

Warm up:

We should make sure to warm up before we plan to start the exercise.

Warming up will help to get the body ready for exercise plan. When we warm up, it also help in lower muscle soreness and less injury of risk.

Cool down:

We should also do cooling down plan after the exercise it is help in to recover heart rate and blood pressure slowly.

Increase Weight and Intensity:

Start the strengthening with easy and comfortable weight and when the muscle become strengthen and toned gradually increase the weight.

Avoid Overtraining:

To save the muscles from fatigue, make sure to take rest and avoid over training.

• Use proper equipment.

Benefits of Strengthening the Shoulders:

• It improved posture
• Better balance
• Increased mobility
• Decrease risk of injury
• Enhance the everyday activity task

Book an Appointment:

Consult with most talented and experienced Physiotherapists if you’re unsure about which exercises are best for shoulder strength at home at Physio Resource and get your personalized shoulder strengthening workout plan. Follow us on our social media to stay updated with the latest and most efficient shoulder strengthening tips and exercises. Schedule your session now and meet your fitness goals with our support. Stay Motivated!

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