By: Matt Haase, MS, OTR/L, ATC
Spring is a time of invigoration with new energy, new goals, and an excitement to get back outdoors following the cold winter months. For many, Spring marks the beginning of baseball, softball, lacrosse, and track & field among other sports. Whether you’re a weekend warrior, high school/collegiate athlete, or looking to pick up a new hobby, it’s essential to understand the basics of shoulder care and preparation to avoid injury and keep your shoulders strong and mobile.
The shoulder is a unique “ball and socket” joint. Unlike an elbow or knee that only bends and straightens, our shoulders move in multiple planes and directions. This allows the shoulder to complete complex movement patterns. The rotator cuff is a group of four muscles that is pivotal to shoulder function and particularly important for overhead throwing sports. Without proper shoulder stability, our upper extremity is vulnerable to injury impacting function and performance.
To ensure a strong, stable shoulder, we recommend a dynamic warm-up with strengthening exercises. This will allow your muscles provide proper stability to prevent injury from occurring. In this article we’ve included some of our favorite go-to exercises to keep your shoulders healthy and happy and ready for Spring Training.
SHOULDER STRENGTHENING EXERCISES:
For some of these exercises, we recommend the use of a light resistance band for strengthening. The resistance band can be secured to a door, table leg, stair hand rail or other fixed support structure, but most importantly, make sure it is secured SAFELY!
Shoulder circles (from small to large) – With arms outstretched to the sides, begin moving your shoulders in a small circular motion, then slowly progress to larger circular motions. Try and relax your arms while doing this and keep your shoulders down and trunk engaged! Complete this in both a forward and backward direction.
Standing internal rotation with resistance band – Using a door or door knob, stand parallel to your resistance band, holding it in your hand with your elbow bent 90 degrees at your side. Reach across your stomach with the band, while keeping your elbow bent. Return to the starting position slow and under control.
Standing external rotation with resistance band – Stand parallel to your resistance band, holding it in your hand with your elbow bent 90 degrees at your side. Rotate your lower arm outward, away from your body while keeping your elbow bent. Slowly return to the starting position.
Standing rows with resistance band –With this exercise, have the band at chest height and pull backwards, bringing your hands to your sides at chest level.
Shoulder I’s, T’s, W’s – While on your stomach, use both arms and move through an “I”, “T”, and “W” with your arms. Hold each position for 5 seconds. This encourages strengthening of scapular stabilizing muscles, another muscle group important for shoulder function!
KEY SHOULDER STRETCHES:
It’s important to balance strengthening with stretching to ensure shoulders do not tighten up, resulting in limited mobility. We recommend holding each stretch for 30+ seconds for optimal muscle lengthening but if you are really tight you may have to start with a 10 second stretch and build up.
Posterior shoulder stretch – Reach your shoulder across your chest and use your opposite arm to further encourage a stretch by pressing against the upper half of your arm. This should result in a stretch on the back of your shoulder joint.
Anterior shoulder stretch – Find an open doorway and place your arm at shoulder height, with elbow bent 90 degrees on the door frame. Gently lean forward keeping your arm against the doorway until you feel a stretch along the front of your chest and shoulder joint.
Shoulder “sleeper” stretch – Lie on your side with your arm at rest and your arm slightly in front of you with your elbow bent 90 degrees. Lightly begin applying downward pressure to the lower half of your arm until a light stretch is felt.
These 8 exercises are a great starting point for anyone looking to provide their shoulder with the proper stretching and strengthening required to meet the many demands placed upon it. If you or someone you know is experiencing shoulder pain or increased difficulty with function of their shoulder and upper extremity, whether you’re and athlete or weekend warrior, reach out to Virginian Rehabilitation and Wellness. Our team of occupational therapists can provide you with a customized, specific rehab plan to address your needs and get you back to doing the things you enjoy!