Top 6 Shoulder Shoulder Strengthening Exercises are –
YELLOW/RED TUBING
TUBING, EXTERNAL ROTATION:
Standing with involved elbow fixed at the side, elbow bent to 90⁰ and involved arm across the front of the body. Grip tubing handle while the other end of the tubing is fixed. Return tubing slowly and controlled. Perform 3 sets of 10 reps.
TUBING, INTERNAL ROTATION:
Standing with elbow side fixed at 90⁰ and shoulder rotated out. Grip tubing handle while another end of the tubing is fixed. Pull arm across body keeping elbow at side. Return tubing slowly and controlled. Perform 3 sets of 10 reps.
3 LB. WEIGHTS
LATERAL RAISES TO 90⁰:
Standing with the arm at the side, elbow straight, and palm against the side. Raise arm to the side, rotating palm up as arm reaches 90⁰. Do not go above shoulder height. Hold for 2 seconds and lower slowly. Perform 3 sets of 10 reps.
“FULL CAN”:
Stand with the elbow extended and thumb up. Raise arm to shoulder level at a 30⁰ angle in front of the body. Do not go above shoulder level. Hold for 2 seconds and lower slowly. Perform 3 sets of 10 reps.
SIDE-LYING EXTERNAL ROTATION:
Lie on the uninvolved side, with the involved arm at the side of the body and elbow bent to 90⁰. Keeping the elbow of the involved arm fixed to the side, raise the arm. Hold 2 seconds and lower slowly. Perform 3 sets of 10 reps.
PRONE ROWING:
Lying on your stomach with your involved arm hanging over the side of the table, a dumbbell in hand, and elbow straight. Slowly raise your arm, bending the elbow, and bring the dumbbell as high as possible. Hold at the top for 2 seconds, then lower slowly. Perform 3 sets of 10 reps.