Shoulder Strengthening Exercises

Shoulder Strengthening Exercises

Target Muscle Group Description & Cues Start Position Finish Position
Shoulders
Deltoids
Rotator Cuff
(Supraspinatur, Infraspinatus,
Teres Major & Minor)
Front Shoulder Raises /
Anterior Deltoid Raises
 
-Start standing with feet shoulder width apart and arms resting at your sides.
-Engage your core by gently sucking your belly button in toward your spine.
-As you exhale, keeping the arms straight, raise your arms in front of you to 90 degrees at the shoulder.
-Hold for 1-2 seconds, release and repeat 8-10 reps, 2-3 sets or as otherwise recommended by your RMT.
 
 
 
Shoulders
Deltoids
Rotator Cuff
(Supraspinatur, Infraspinatus,
Teres Major & Minor)
Lateral Shoulder Raises /
Lateral Deltoid Raises
 
-Start standing with feet shoulder width apart and arms resting at your sides with elbows bent to 90 degrees.
-Engage your core by gently sucking your belly button in toward your spine.
-As you exhale, keeping the arms bent at the elbow, raise your arms out to the side of you to 90 degrees at the shoulder.
-Hold for 1-2 seconds, release and repeat 8-10 reps, 2-3 sets or as otherwise recommended by your RMT.
 
-To make this exercise more difficult straighten your arms at the elbow.
   
Shoulders
Deltoids
Rotator Cuff
(Supraspinatur, Infraspinatus,
Teres Major & Minor)
 
Rotator Cuff Exercise with Free Weight /
External Rotation of the Shoulder
 
-Start by laying on your side with your knees bent.
-If your neck requires extra support you can use a pillow.
-Your top arm is bent to 90 degrees at the elbow.
-Keep your wrist in a neutral position (not flexed or extended)
-Keep you elbow anchored in to your waist as you slowly externally rotate your arm away from your midline.
-Hold for 1-2 seconds, release and repeat 8-10 times, 2-3 sets or as otherwise recommended by your RMT.
Shoulders
Deltoids
Rotator Cuff
(Supraspinatur, Infraspinatus,
Teres Major & Minor)
Rotator Cuff Exercise with Resistance Band /
External Rotation of the Shoulder
 
-Start standing with feet shoulder width apart
-Anchor resistance band to a door frame at the same height as your elbow.
-Bend your arm at the elbow to 90 degrees, holding the resistance band at your waist line
-Externally rotate your arm by keeping your elbow tucked in at your waist and moving your hand away from your midline.
-Hold 2-3 sec, release and repeat 8-10 times, 2-3 sets or as otherwise recommended by your RMT.

 

 
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