The Importance of Shoulder Strength

The shoulder joint is an amazing joint. The "socket" ball of this socket joint is the rotator cuff, which is a group of four muscles that encapsulate the head of the humerus. There is a rim of strong connective tissue at the lip of the socket that helps keep the ball in place. This is called the glenoid labrum. There is no other joint like the shoulder in the human body.

The problem with the shoulder joint, is that this tremendous mobility comes at a price. That price is the lack of stability of the shoulder joint, which makes it more prone to injury.

Close to 10 million people are seen annually by a healthcare professional for shoulder problems. Some of these problems include bursitis, tendinitis (inflammatory), tendinosis (non-inflammatory), arthritis, adhesive capsulitis (frozen shoulder),sprains, strains, rotator cuff tears, glenoid labrum tears, separations, fractures and dislocations.

Shoulder injuries are often associated with an athletic activity, but they can also develop with chronic repetitive motion.

Warning Signs:

If you have any of these warning signs, you should see a physician for an evaluation of your shoulder. If the problem persists, the physician may order an MRI, in order to fully evaluate the integrity of the shoulder. X-rays only examine the bony structures and not the soft tissue.

1. Shoulder pain

2. Lack of shoulder mobility

3. Swelling of the shoulder

4. A popping or clicking of the shoulder

5. Numbness, tingling or loss of feeling in your arm or hand

6. Weakness of the shoulder and/or arm

7. Any malformation or change in appearance of the shoulder

8. Difficulty performing your activities of daily living

Strengthening Your Shoulders:

Keeping your shoulders strong and stable, will decrease your chances of future injuries.

A strengthening program shouldn't start when you are in acute pain. Acute injuries, unless surgery is needed, may respond better initially to passive therapies, such as laser, electrical stimulation, ice, rest, light motion and some type of oral remedies. The oral remedies may be over the counter or prescription medications. Oral remedies may also be in the form of natural remedies, such as fish oil, turmeric, valerian root or Nexrutine, to name a few.

If you have pain when doing any shoulder exercises, you should consult your physician, since you may be causing an additional injury.

The only equipment you may need, are exercise bands, exercise tubes or dumbbells. See the link below for additional details on some of these exercises.

1. Planks - Planks are simple and no-equipment is needed. Planks are static. You get to the proper position and you hold that position. Planks work your core, shoulders and upper back. Start off slowly, for about 20 seconds and work your way up a little at a time, to as much as 3 - 5 minutes.

2. Push-ups - This is another simple and effective exercise that you can do without any equipment. There are a number of variations with varying degrees of difficulty. The basic push-up requires that you start on your stomach with your hands shoulder width apart. As you do the push-up, try to keep your back straight. Go through your full range of motion, but don't lock out your elbows, since that can cause an elbow problem. Start off with a few to 10 push-ups and work your way up slowly to 50 or so.

3. Rows - Upright rows are commonly done with weights, bands or tubes. Standing erect, pull both hands up to your chin against resistance and bring your elbows to shoulder height. Move slowly on both the upward and the downward movements. Rows can also be done with one hand and one knee on a bench, the other foot is on the floor, with your torso parallel to the floor. The row is done with the free arm and straight up and down from the floor. You should then alternate arms. This strengthens the back of the shoulder. Do one set of 12 repetitions to begin and work up to doing three sets of 12 repetitions.

4. Reverse Fly - The reverse fly is done with exercise bands, tubes or weights. You'll want to use the lightest resistance to start, as these muscles in your shoulders are often the weakest and the least used.

Start in the standing position with a relatively wide stance. Your low back should be arched, as to not to cause a back injury while doing this exercise. Next bend at your hips at approximately 30 degrees, keeping your back straight. Both arms do the exercise at the same time. Pull your arms out to your sides like they are wings. Keep your arms with a slight bend at the elbows, which will help protect your joints. Do one set of 12 repetitions to begin and work up to doing three sets of 12 repetitions.

5. Abduction - This exercise is done standing and with tubes or bands. It is done one arm at a time. Start with light resistance. Your elbow should be kept at your side and bent at 90 degrees. Abduction is done with the right arm with the resistance coming directly from your left, with the band or tube having no slack. You should start with your forearm touching your stomach and your hand facing directly to your left. Then pivot from the elbow, to point your hand directly to your right, a 180 degree movement, keeping the forearm parallel to the floor. You then reverse the motion, returning to the original position. Make sure to do this exercise with each arm, even if you only have one weak shoulder. Do one set of 12 repetitions to begin and work up to doing three sets of 12 repetitions.

6. Adduction - This exercise is done standing and with tubes or bands. It is the opposite of abduction. It is also done one arm at a time. Start with light resistance. Your elbow should be kept at your side and bent at 90 degrees. Adduction is done with the right arm with the resistance coming directly from your right, with the band or tube having no slack. You should start with your forearm pointing straight to the right and end up 180 degrees from that, with your forearm touching your stomach. Also, make sure to keep the forearm parallel to the floor. You then reverse the motion, returning to the original position. Make sure to do this exercise with each arm, even if you only have one weak shoulder. Do one set of 12 repetitions to begin and work up to doing three sets of 12 repetitions.

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