4 Shoulder Strengthening Exercises to Prevent Shoulder Injuries and Enhance Training Efficiency!
Four shoulder muscles are used to stabilize and rotate the shoulder joint and are susceptible to tendonitis and impingement. Of the four muscles, the supraspinatus is most commonly injured and is most often associated with pain on the outside of the shoulder.
The pain in this area is most commonly referred to as‘Shoulder Impingement’ or ‘Subacromial Pain Syndrome’and is often considered to involve structures located beneath the acromion, including the supraspinatus tendon, long head of the biceps tendon, and subacromial bursa.
Pain on the outside of the shoulder when raising your shoulder or reaching overhead may indicate Shoulder Impingement Syndrome. The good news is that gradually loading these muscles and tendons can help reduce pain and improve function.
Try these exercises, as they have been shown to specifically target the supraspinatus and infraspinatus muscles. As always, if your symptoms worsen or do not improve, be sure to consult with a rehabilitation provider.
Exercise 1: Y-Raise
A scapular protraction exercise that promotes smooth shoulder movement, helping to minimize the risk of shoulder impingement!
Assume a supine position: Hold a dumbbell with one hand and perform a Y-shaped raise, paying attention to scapular movement
Exercise 2: Side-lying External Rotation
Strengthens the external rotation muscles (infraspinatus, teres minor) to better stabilize the shoulder
Assume a side-lying position, with the inside of your elbow tucked under a towel, bent at 90 degrees, then perform shoulder external rotation exercises
Exercise 3: Supine 90/90 Shoulder Rotation
A classic movement that strengthens the external rotation muscle group, allowing your shoulder to move more fluidly
Using a dumbbell, assume a supine position, with the shoulder abducted 90 degrees and the elbow bent 90 degrees, then perform a shoulder external rotation exercise
Exercise 4: Scapular Marrow Sweep
Perform shoulder abduction exercises on the scapular plane, which helps your shoulder perform movements more smoothly. It primarily strengthens our supraspinatus. Lift a dumbbell and hold it parallel to the ground
