Exercise to create Shoulder Stability

According to the American academy of Orthopedic Surgeons, approximately 4 million people in the United States seek medical care each year for shoulder sprain, strain, dislocation, or other shoulder-related injuries. 

I am here to help you for injury prevention/ recovery!!

Shoulder joints

The shoulder girdle is one of the most complex and functionally significant of all the joints in the human body. Without a strong and stable shoulder, activities such as lifting, dressing, and reaching overhead would be difficult, if not impossible. 

The shoulder joint is the most mobile joint in the body and this is why the shoulder joint is the least stable. It is the rotator cuff that provides the glenohumeral joint stability. If the muscles of the rotator cuff are not functioning properly, the arm cannot be elevated over the head.

Three Major Functions of the muscles of the Rotator Cuff

  • Rotate the shoulder
  • Assist with the elevation of the arm
  • Stabilize the glenohumeral joint.

Shoulder Impingement

The deltoid primarily lifts the arm, but without the coupling of the rotators, the humeral head and the structures above it will get pinched below the acromion, that is impingement and is one of the most common causes of shoulder pain and dysfunction.

Training the external rotators of the shoulder (teres minor and infraspinatus) will help to depress the humeral head as the arm abducts which creates the space in the joint and may prevent impingement.

Exercise for External Rotator of the Shoulder


Using a resistance band is one way to train this muscle.  Obviously you have to have a certain distance to feel that you are using these muscles. Keep your shoulder down while performing, no momentum and Do not rotate the spine which I often see people do.  Shoulder external rotation is small movement.

Another way of Exercise for External Rotator of the Shoulder


Lying down on the side is another way.  You could do it with a resistance band again but probably it is easier with some weights.  Weight should be light (2lb – 5 lb).

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