Shoulder strength is vital for performing daily activities, from reaching overhead to carrying groceries. Whether you're recovering from an injury or aiming to prevent shoulder problems, incorporating physical therapy exercises into your routine can significantly improve shoulder stability and mobility. Let's delve into a variety of evidence-based exercises supported by physical therapy and rehabilitation journals to strengthen your shoulders.
Shoulder Press:
Sit or stand with a dumbbell in each hand, palms facing forward.
Lift the dumbbells overhead until your arms are fully extended.
Slowly lower the weights back down to shoulder level.
Aim for 2-3 sets of 10-15 repetitions.
External Rotation:
Stand with a resistance band anchored at waist height.
Hold one end of the band with your outside hand, elbow bent at 90 degrees and close to your side.
Rotate your forearm away from your body, keeping your elbow stationary.
Slowly return to the starting position.
Perform 2-3 sets of 10-15 repetitions on each arm.
(Source: Journal of Physical Therapy Science)
Internal Rotation:
Stand with the resistance band anchored at waist height.
Hold one end of the band with your inside hand, elbow bent at 90 degrees and close to your side.
Rotate your forearm towards your body against the resistance of the band.
Slowly return to the starting position.
Perform 2-3 sets of 10-15 repetitions on each arm.
Shoulder Retraction:
Sit or stand with your arms by your sides and palms facing inward.
Squeeze your shoulder blades together, pulling them down towards your spine.
Hold for a few seconds, then release.
Aim for 2-3 sets of 10-15 repetitions.
(Source: Journal of Strength and Conditioning Research)
Shoulder Shrugs:
Stand with a dumbbell in each hand, arms straight by your sides.
Shrug your shoulders up towards your ears, then lower them back down.
Perform 2-3 sets of 10-15 repetitions.
(Source: Physical Therapy Journal)
Scapular Push-Ups:
Start in a plank position with your hands directly under your shoulders.
Push through your shoulders to protract your shoulder blades away from each other.
Return to the starting position.
Perform 2-3 sets of 10-15 repetitions.
(Source: The American Journal of Sports Medicine)
Remember to perform these exercises with proper form and control. Start with a lighter weight or resistance if you're new to shoulder exercises, gradually increasing intensity as your shoulder strength improves. If you have existing shoulder issues or injuries, it's advisable to consult with a physical therapist or healthcare professional before beginning any new exercise regimen.
To receive personalized guidance and support for strengthening your shoulders, consider booking an appointment with our experienced physical therapist at Kailua Wellness Center by calling (808) 261-8181.
Incorporating these scientifically-backed physical therapy exercises into your routine can lead to increased shoulder stability and functionality, enabling you to perform daily tasks with ease and reducing the risk of shoulder-related injuries.
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