Doctors' Choice Physical Medicine

Shoulder Exercise for Beginners

Are you having a little shoulder pain?  Here is a simple shoulder exercise that you can do at home with no equipment.

It works the areas related to the shoulder such as deltoid – anterior, deltoid – lateral, pectoral major – clavical head, and coracobrachialis muscles.

Purpose Of This Shoulder Exercise

Muscles of Shoulder

The purpose of this shoulder exercise is to increase shoulder strength and muscular endurance. By doing this shoulder exercise you can have the benefits of improved stability, functional strength and injury.  It typically is NOT an exercise for shoulder pain.

How To Do This Shoulder Exercise

Begin on floor on hands and knees.

Hips should be above knees and shoulders above hands. Attain a straight spine position.

Activate your core muscles by sucking in your belly as if you were trying to stop urinating. While maintaining a straight spine, reach forward until arm is at shoulder level and hold for 10 seconds. Slowly return to start position and then relax.  Repeat ten times and try for three sets of ten.  Take a minute rest between each set.  Do one arm at a time.

Repeat for prescribed repetitions and sets.

Here is more information on shoulder pain.  Click here for information on frozen shoulder.   Click here for shoulder sports injuries.  Click here for more information about our office.

 

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