The shoulder is a marvel of human anatomy that allows you to have a wide range of motion. The ball and socket joint is highly vulnerable to injury as the versatile shoulder gets exposed to wear and tear as it is used so often. The main issue is the modern lifestyle, which entails long hours spent hunched over a desk, this act weakens the critical stabilising muscles like the rotator cuff and scapular stabilizers present in the shoulder. The solution to this common ailment lies in listening to Harvard Health, who recommend that you don't need to rely on fancy exercise equipment, but focus on simple exercises that can be done at home anytime.
Simple Shoulder Exercises For Injury Prevention At Home
A simple daily exercise routine takes minutes but will build ‘bulletproof shoulders' that are strong, stable, and resilient to pain and injury. The simple shoulder exercises for injury prevention at home are as follows:
Pendulum Swings
To have a gentle start, this is a great exercise that involves::
- Leaning forward, resting one hand on a table or chair.
- Let the opposite arm hang straight down.
- Gently swing the arm forward/back and side to side and in small circles.
This passive motion uses gravity to increase blood flow and warm up the joint capsule without engaging the muscles aggressively.
Sets/Reps: 10 swings in each direction (forward/back, side/side, circles).
Wall Climb (The Flexibility Check):
How: This simple exercise makes use of an exercise routine that involves following three simple steps:
- Stand facing a wall, about 6 inches away.
- Place both hands on the wall and slowly ‘walk' your fingers upward, reaching as high as possible without pain or shrugging your shoulders.
- Hold for 10 seconds.
Sets/Reps: 5 repetitions.
Rotator Cuff And Stability
This is the core of ‘bulletproofing' your shoulders, which basically means that you need to strengthen the four small muscles (rotator cuff) that stabilize the joint. You need a light resistance band or no weight at all for this exercise.
Side-Lying External Rotation (Rotator Cuff Power)
- Lie on your side, knees bent.
- Place a towel roll between your upper arm and side. Hold a lightweight ( or just use your fist).
- Keep your elbow bent at a 90-degree angle , rotating your forearm up toward the ceiling.
- Lower slowly.
The Harvard Health that advise that this exercise targets the infraspinatus and teres muscles which are part of the rotator cuff of the shoulder, which are most critical for preventing shoulder impingement when reaching overhead.
Sets/Reps: 2 sets of 10-15 repetitions per side.
Scapular Squeezes (Posture and Stability)
How : This simple Harvard Health advised exercise makes use of a simple routine which involves:
- Stand tall with arms at your sides.
- Focus on squeezing your shoulder blades together and down, as if trying to hold a pencil between them.
- Avoid shrugging up toward your ears.
- Hold the squeeze for 5 seconds.
Why: A strong, stable shoulder blade (scapula, as it is known in medical terms) is the foundation for a healthy shoulder joint. The presence of weak shoulder muscles can often lead to poor posture and stress on the joints.
Sets/Reps: 3 sets of 10 repetitions.
T Raises (Rear Deltoid Strength)
How : This simple exercise routine involves:
- Stand leaning slightly forward, or lie face-down ( or on a bench).
- Hold a very lightweight (or just your hands).
- Extend your arms out to the side, forming a T shape, squeezing your shoulder blades together.
The Cool-down And Posture Check
- Finish the gentle stretches to restore muscle length and check posture.
- Cross-body Arm Stretch
How:
- Bring one arm straight across your chest.
- Use the opposite arm to gently pull the elbow closer to your chest.
- Hold for 20 to 30 seconds.
Tip: Keep the shoulder you are stretching down and away from your ear.
Doorway Chest Stretch
How: This simple exercise makes use of an exercise routine which involves:
- Stand in a doorway, placing your forearm on the frame with your elbow at a 90-degree angle.
- Step one foot forward to lean into the stretch, feeling it across your chest and front of the shoulder.
- Hold for 30 seconds.
Why: This exercise counteracts the constant forward rounding from sitting, which is a key contributor to shoulder pain.
The Harvard Health Rule Of Consistency
Physical therapists recommend strengthening exercises every other day and stretching daily. The aspect that causes injury is a lack of attention to consistency, not intensity.
The secret to a well-functioning shoulder is not often found in the gym, but in a simple, consistent workout rooted in the science of addressing proper lubrication to shoulder tissue. You too can alleviate shoulder pain by doing simple stretches and exercises daily at home with ease.
Read More:
5 Strength Moves Indian Women Need To Prevent Shoulder And Neck Pain From Long Work Hours
Pain From Shoulder To Elbow? You Might Be Experiencing Referred Pain
Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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