The shoulder is a ball and socket joint that is supported by a complex network of tendons, ligaments, and muscles. Keeping these supporting structures healthy and strong helps prevent shoulder injury. Here are a few shoulder exercises that you can do with light weights or resistance bands in the comfort of your home for a complete shoulder workout.
Rotator cuff exercises:
#1 Side Lying External Rotation: Lie on your side with your top elbow bent, forearm resting across your abdomen, and a light dumbbell in your hand. Keep your elbow at your side and rotate your arm to raise the dumbbell until your elbow is parallel to the floor while. Hold for a few seconds and then lower the dumbbell.
#2 Standing Internal Rotation: Anchor a resistance band to a door or wall at elbow height. Standing sideways to the band, grasp the band with the hand that is closest to it. Keeping your elbow at your side, rotate your upper arm inwards to bring your hand across your body. Hold this position for a few seconds and then relax.
#3 Standing External Rotation: Anchor a resistance band to a door or wall at elbow height. Standing sideways to the band, grasp the band with the hand that is away from it. Keeping your elbow at your side, rotate your upper arm externally to move your hand away from your body and out to the side. Hold this position for a few seconds and then relax. Do 10-15 repetitions.
Front Deltoid Exercises:
#4 Dumbbell Shoulder Press: Stand upright and hold a dumbbell in each hand at shoulder level. Lift the dumbbells above your head slowly until your arms are almost fully extended. Slowly lower the dumbbells to shoulder level and then repeat the movement.
#5 Front Dumbbell Raise: Stand with your feet shoulder width apart and a light dumbbell in each arm. Keeping your arms straight, raise the dumbbells in front of you until your arms are parallel to the floor and then slowly lower them back down again.
Side Shoulder Exercises:
#6 Lateral Arm Circles: Stand with feet shoulder width apart and both arms extended out at shoulder level. Move your arms in to form small circles in the clockwise and anticlockwise direction for about 1 minute.
#7 Side Dumbbell Raise: Stand with your feet shoulder width apart and a light dumbbell in each arm. Keeping your arms slightly bent, raise the dumbbells out to the side until your arms are parallel to the floor and then slowly lower them down again.
Rear Shoulder Exercises:
#8 Bentover dumbbell raise: Sit at the edge of a bench or on a chair and bend over so your chest is resting on your knees and your hands are at the sides of your feet. Grasp a pair light dumbbells and raise them out to the sides until your arms are parallel to the floor. Hold this position for a second and lower the dumbbells back down.
#9 Face Pulls: Warp a resistance band around a pole or anchor it to a door at shoulder height. Stand facing the band, hold it with both hands and pull the band towards your face. Hold this position for a few seconds and then relax.
#10 Shoulder Shrugs: Stand erect with a dumbbell in each hand and arms extended. Now raise the dumbbells by only elevating your shoulders without moving your arms. Hold this position for a second and lower the dumbbells back down.
Do 10-15 repetitions of each exercise 2-3 times a week for best results. Of note, if you do have an existing shoulder problem, it is best to get evaluated by a shoulder specialist before starting a new exercises program.
Dr. Patrick Denard has been voted one of the top 20 Shoulder Surgeons in North America and is the most widely published shoulder specialist in Oregon. Dr. Denard is committed to providing the highest level of Orthopedic care to his patients. Dr. Denard has advanced arthroscopy training and is able to perform the vast majority of shoulder procedures in a minimally invasive fashion, including all types of rotator cuff repairs and in-stability repair. These techniques allow him to repair tears that some consider "irreparable." Providing every patient with advanced medicine and compassionate care each and every time.