Home Exercises for the Unstable Shoulder.

Last updated Monday, October 09, 2006

Introduction

Optimizing shoulder function

Three parts

There are three parts to this exercise program.

The first is to do all you can to avoid having your shoulder "pop out of place." Even if it feels like it "needs" to be popped, don't do it. Each time you let it pop, it makes it easier for it to happen the next time (just like blowing up a balloon repetitively makes it easier on each successive occasion).

The second part of the reconditioning program concerns strengthening the muscles that press the ball of the shoulder into the socket. These muscles are called the rotator cuff muscles. They are strengthened by working against resistance in rotation internally (toward the body) and externally (away from the body).

The third component of the reconditioning program for your shoulder is to train the muscles that balance the ball in the socket. These muscles are primarily those which power your shoulder blade or scapula. When your scapula gets lazy or weak, the shoulder tends to become malaligned and unstable. The purpose of these exercises is to strengthen the muscles and to eliminate bad habits that your shoulder may have developed.

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