Preventing Shoulder Injuries

The most common injuries to the shoulder involve either the rotator cuff or the glenoid labrum. To prevent injuries to the shoulder, you want to strengthen these two areas to make them less susceptible.

The exercises below should not be done by athletes who have been injured. Instead, they need to be modified by a health professional, such as a physical therapist at the Florida Hospital Celebration Health Sports Medicine Program.

 

Strengthening the Rotator Cuff

The rotator cuff is comprised of four muscles and tendons that surround and stabilize the shoulder joint. These muscles are relatively small but perform a very specific function. Exercises target these muscles and involve light resistance activity. The goals are to strengthen the rotator cuff so it is more resistant to injury during internal and external rotation.

 

Elastic Tubing

Attach it to a doorknob at home. Gently pull the elastic tubing toward your body and hold for the count of five. Repeat five times with each arm and do this twice a day.

 

Wall Push-ups

Stand facing the wall with your hands on the wall and your feet about shoulder-width apart. Slowly perform a push-up. Repeat this five times, hold for a count of five. Perform this routine twice a day.

 

Shoulder Press-ups

Sit upright in a chair that has an armrest with your feet touching the floor. Use your arms to slowly lift the chair. Hold for a count of five. Repeat five times. Do this exercise twice a day.