How to Recover Total Shoulder Strength

Universally recognized as the symbol of strength and authority, in and out of the gym, strong shoulders enhance performance in most sports and help prevent injury. The shoulder possesses an enormous range of motion from its ball and socket joint, but this conformation provides poor stability if the supporting muscles are weak. Improving shoulder strength is appropriate as part of rehabilitation after an injury and integral to strength training and conditioning.

Things You'll Need

  • Resistance band
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Instructions

    • 1

      Focus on strengthening the rotator cuff and scapula stabilizers to improve shoulder joint stability. Stand against a wall with your shoulder blades flat against the surface with your arms by your sides. Keep your shoulders down, not up around your ears. Press against the wall, maintaining shoulders in the down position and hold for five seconds. Repeat five to 10 times. Relax the shoulders.

    • 2

      Maintain pressure against the wall with your shoulders down and flat. Raise your arms into a Y-shape and hold, without shrugging, for a count of five. Repeat five to 10 times, without losing contact with the wall. Relax your arms to your sides. Warming up this way helps prepare the shoulder muscles for strengthening exercises.

    • 3

      Attach a resistance band to a doorknob or other stable object. Choose a band with a comfortable resistance for your fitness level. Hold the band with your elbow bent, close to your side. Pull the band by sliding your elbow straight back, keeping your arm steady and close to your side. Squeeze your shoulder blades together as you pull for more stability. Return to the start position. Perform one set of 10 to 15 on both sides to activate the shoulder before sports activity or longer workouts. Do three sets of 10 to 15 repetitions on each side for strengthening, three times a week.