5 Simple Shoulder Strength Exercises You Can Do At Home

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What Causes Shoulder Pain?

Shoulder pain can come from poor posture, tendon inflammation, tendon tears, impingement, bone fractures, or even arthritis. If you’ve ever had ankle instability and know the pain that is associated with it, you have experienced what an unstable joint feels like… so let’s strengthen those shoulders up!

Shoulder Strength and Stability Workout

For this workout, perform 3 sets per exercise with each set containing 10 reps. We recommend performing this workout two to three times per week.

1.) Internal Rotation

Tuck your elbows at your side, grab your resistance band with your elbow bent at 90 degrees and move the hand with the palm facing inward towards your abdomen. Slowly return to the starting position and repeat.

2.) External Rotation

This exercise requires the same elbow positioning as the internal rotation. Place your arm across your abdomen, grab your resistance band, and move your hand with your palm facing inward away from your abdomen.

3.) Scapular Planks

Begin in a regular plank position. Press up through the shoulder blades to move the chest away from the floor. Lower the chest to the floor in a slow and controlled manner. Repeat.

4.) Face Pulls

Grasp the band about shoulder width apart and point your hands straight out in front of your face with your palms facing down. Pull the bands towards your face while you move your elbows behind your head. Return to your start position in a slow controlled manner and repeat.

5.) Scaption

Stand with your arms down at your sides and your thumb facing outwards. Raise the arm to shoulder level and slowly lower back to your starting position and repeat. Add weights to this exercise for increased strength.

Completing these exercises as well as working to maintain good posture will help your shoulders become stronger and less painful.

Your health impacts your whole life. Contact us today to take the first step towards returning to optimal health.

Continue here to see the exercise examples.

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