How Can I Strengthen My Shoulder?

BAND SHOULDER ROTATION – INTERNAL

  • Secure the band at medium height on your side and grab the handle with the hand closest to it in front of you
  • Upper arm pressed against your abdomen and elbow bent.
  • Pull the handle in towards your abdomen and allow it to slowly return after a short pause.
  • Keep your upper arm pressed against your abdomen and elbow bent throughout. (10-15 reps)

BAND SHOULDER ROTATION – EXTERNAL

  • Secure the band at medium height on your side and grab the handle with the hand furthest from it in front of you,
  • Upper arm pressed against your abdomen and elbow bent.
  • Pull the handle out away from your abdomen and allow it to slowly return after a short pause.
  • Keep your upper arm and the angle in your elbow still throughout. (10-15 reps)

The “W”

  • Lift your arms up to form a “W” shape like the picture above (with your thumbs pointing backwards). This will bring your shoulder blades closer together.
  • Squeeze the shoulder blade together for 15-20 seconds.
  • Repeat 3x/day

The “L”

  • Bring your elbows down from the “W” position so that each arm forms an “L” shape coming out from your body at a 90 degree angle.
  • Keep your palms up and thumbs pointed back.
  • Squeeze and hold for 15-20 seconds
  • Repeat 3x/day

Is that shoulder still bugging you? Can’t seem to get better even after trying everything?

Contact Oasis Chiropractic to find more and better options without the use of drugs or surgery. It could be the best phone call you’ll ever make!

(651-458-5565)

Chiropractic Rehabilitation, Sports, Extremity, & Auto Injury

Why Doesn’t My Shoulder Feel Better?

Shoulder Guide for your ACHES and PAINS

Does you shoulder hurt every day? Try these stretches for your shoulder pain.

Shoulder Circles

  • Let your arm hang loose and rotate clockwise for 10-15 seconds.
  • Then rotate the opposite direction for 10 to 15 seconds.
  • This can also be done while holding some light weight (5-10 pounds)

Internal and External Rotation Stretch

  • Step 1: Stand next to a door way or wall. Place your elbow by your side, and turn in outward. Hold for 10-15 seconds.
  • Step 2: Place your hand behind your back. Use the wall to push your elbow forward. Hold for 10-15 seconds.
  • Repeat with both arms 3 times.

Abduction / Adduction Stretch

  • Step 1: Move your arm across your body. Push with other hand until you feel a stretch in the back of your shoulder. Hold 10-15 seconds.
  • Step 2: Stand next to a wall. With the thumb pointing up, use the wall to push your arm back to stretch your chest. Hold 10-15 seconds.
  • Repeat with both arms 3 times.

Try to do these stretches every day and check back soon to get the shoulder strengthening exercises.

Chiropractic Rehabilitation, Sports, Extremity, & Auto Injury