Healthy Shoulders

Why Shoulder Health Matters 

The shoulder joint is one of the most mobile and complex joints in the body. It has a wide range of motion, allowing us to perform movements like reaching overhead, lifting, and rotating. However, this range of motion also makes the shoulder more vulnerable to injuries, particularly if muscles, tendons, and ligaments aren’t properly conditioned. Poor posture, muscle imbalances, repetitive motions, and overuse can lead to conditions like rotator cuff tears, impingement, and shoulder instability. 

Exercising to keep your shoulder muscles strong, mobile, and balanced helps prevent injuries and improves your range of motion. This is particularly important as we age, as the shoulder joint can become stiffer and weaker over time, leading to discomfort and limited mobility which can impact your ability to achieve simple activities of daily living.  

The Benefits of Exercising for Shoulder Health: 

Injury Prevention 

Improved Posture 

Increased Range of Motion 

Enhanced Performance 

Pain Management and Relief 

Effective Exercises for Shoulder Health 

To keep your shoulders strong and healthy, it’s important to incorporate exercises the focus on both the strength and mobility of our shoulder joints.  
 

Try these exercises at home to see if you can improve your shoulder range or function:  

Towel thoracic extensions

Place a rolled up hand towel across your shoulder blades. Start by taking 5-10 deep breaths to relax your thoracic spine over the towel. Then, if it doesn’t cause any pain, reach your arms up to the ceiling, palms facing together and slowly reach your arms towards the ground and back up again. Try this one 5-10 times too! 

Scapular Retraction 

This exercise can be done seated, standing or lying face down. The main focus is to try and draw your shoulder blades together without moving your whole arm to get those small stabilising muscles firing! Think a small pinch of the muscles or closing elevator doors (shoulder blades).  

Band Row

This exercise is a progression to scapula retraction and can be done seated or standing. Attach a resistance band or pair of old stockings around chest height. Pinch your shoulder blades then squeeze them together to pull the resistance band towards your waist. As you pull the band, think about opening through the front of your chest to avoid rounding your shoulders.  

Bench Push Up

Using your kitchen bench, place your hands just wider than your shoulders. Again, start with pinching your shoulder blades then lower your chest towards the edge of the bench. Make sure you’re engaging your core to avoid using your lower back to push back to starting position.  

Bicep Curl into Overhead Press

Using a 1-2kg weight or tins of food, start by standing with tall posture. Keeping your elbows by your waist, bend your elbows to lift the weight to your shoulders. Then turning your hands to face each other, press the weight over your head and slowly bring them back down. This can be quite a challenging exercise if your range is limited overhead.  

Chest stretch in doorframe

This is a great stretch to finish your shoulder exercise routine. Place one elbow on the inside of a doorframe – this arm can be bent or straight depending on comfort levels. Slowly take a step forward, this should create a stretch through your chest muscles. If this stretch causes pain, stop and reset your position.  

If any of these exercises or movements cause pain, please stop immediately and seek professional advice! Our Accredited Exercise Physiologists are here to discuss your shoulder health concerns and create a tailored exercise plan to help achieve your goals.   

Exercising for shoulder health is an essential part of maintaining overall physical well-being. Strong, mobile shoulders not only improve performance in various activities but also help prevent injuries and ensure you can enjoy pain-free movement in daily life. By incorporating the right exercises into your fitness routine and focusing on posture, strength, and flexibility, you can enjoy the benefits of healthy shoulders for years to come.