Exercises to develop your shoulders
Many shoulder injuries are due to a weakness in the muscles of the rotator cuff. That is why it is important to prevent and treat pain, to strengthen this region.
Here are some exercises to help you!
Risk
Like neck pain, shoulder pain can be exacerbated by poor work posture, a poorly adjusted workstation, or repetitive motion. Indeed, some jobs require more rotator cuff and it is thus essential to strengthen these muscles or chiropractors.
Prevention
Make sure your workstation is adjusted for you. Adjust your chair, the height of the computer screen and keyboard; support your forearms, etc. Stretch regularly! Consult an occupational therapist as needed.
If you are doing work that requires repeated movements, be sure to maintain good posture and take breaks as needed to stretch and relax your muscles.
In your daily life, think about your posture! Tuck your chin and stand up straight. Your shoulders should be positioned slightly behind the ears.
1. External rotation of the shoulder with free weight
Position: Lie on your side, your forearm parallel to the floor, your elbow bent at 90 °, and your weight in your upper hand. Place a towel between your arm and your ribs.
Action: Make an external rotation of the shoulder to move the weight away from the body (bring it vertically). Do not move the trunk.
Settings: Hold 5 seconds, do 10 repetitions and repeat for 3 sets
2. External rotation of the shoulder with elasticPosition
Stand with your back straight: Bend elbows 90 degrees with elastic in hands, palms facing each other and thumbs up. The elastic must have some starting tension.
Actions: While keeping the body straight, rotate your shoulders and move your hands away from each other. Keep your elbows tight to the body. Contract the shoulder blades at the back for the duration of the movement.
Settings: Hold 5 seconds, do 10 repetitions and repeat for 3 sets
3. Internal rotation of the shoulder with the elastic
Position: Standing, the elastic attached on the side at the height of the elbow. Grasp the end of the elastic, the elbow bent at 90 ° and the shoulder well positioned slightly to the rear.
Actions: Pull on the elastic to bring your hand closer to your stomach. Keep your elbows stuck to the body during the entire movement.
Settings: Hold 2-3 seconds, do 10 repetitions and repeat for 3 sets.
4. Anterior flexion of the shoulder with elastic or free weight
Position: Stand, the elastic under the foot. Grasp the end of the elastic, the arm of the body and the shoulder well positioned slightly to the rear.
Action: Pull on the elastic to bring forward the well-elongated elbow.
Settings: Hold 2-3 seconds, do 10 repetitions and repeat for 3 sets.
*It is possible to do the exercise with a free weight rather than an elastic band.
5. The abduction of the shoulder with elastic or free weight
Position: Stand, the elastic under the foot. Grasp the end of the elastic, the arm of the body and the shoulder well positioned slightly to the rear.
Action: With the thumb up, lift the elastic on its side up to shoulder height.
Settings: Hold 2-3 seconds, do 10 repetitions and repeat for 3 sets.
*It is possible to do the exercise with a free weight rather than an elastic band.
6. Protraction of the shoulder with free weight
Position: Lie on your back with your knees bent and your back in a neutral position. Take a weight in each hand.
Action: Raise the arms by 90 °. When your arms are upright, take off your shoulder blades by pushing your hands towards the ceiling
Settings: Hold 5 seconds, do 10 repetitions and repeat for 3 sets.
*Keep the body straight at all times.
