Physical Therapy Corner - shoulder stability EXERCISES

Spring gardening is almost here!  As we think of the various things we must do to prep our gardens, remember to prepare your body to lift, carry, reach, push, and pull. Having good strength and stability in the shoulders is essential to performing these activities properly. Weakness in the shoulders can lead to poor mechanics and compensations throughout the forearms and hands. Due to the repetitive nature of gardening tasks, this, in turn, can lead to overuse injuries such as shoulder impingement, golfer’s elbow, and tennis elbow.
 
These are some of my favorite exercises to improve general shoulder stability. To ease into any exercise routine, start with lower resistance and higher repetitions, such as 2 sets of 10 repetitions. Once this becomes easy, gradually progress resistance.
 
Serratus flexion  
Stand with a resistance band looped around your wrists, palms facing inward, and your elbows bent to 90 degrees.  Gently push your hands into the band until they are about shoulder-width apart. Next, lift your hands overhead, keeping tension on the band. Finally, lower your arms back down. Repeat

​Standing Row
Anchor a resistance band in front of you at chest height. Hold both ends of the resistance band. Pull your arms back against the resistance, bending at the elbows and squeezing your shoulder blades together. Slowly return to the start position. Repeat.  

​Standing T's
Holding a band, lift your arms straight before your body to shoulder height. Create tension on the band by pulling your hands apart and squeezing your shoulder blades together.  Slowly return to the start position. Repeat. 

​No Monies
Stand with your arms at your side, holding a resistance band in both hands. Bend your elbows to 90 degrees with your palms up. Pull the band apart, keeping your elbows bent and tucked into your sides. Squeeze your shoulder blades together. Slowly return to the start position. Repeat. 

​Please remember all bodies and capabilities are unique and individualized. It is always wise to consult a medical professional before starting an exercise program. These exercises are for general information and are not meant to substitute medical advice. 

Author

Karyn DuLaney, PT, DPT, is a physical therapist who has practiced in outpatient orthopedics for almost 2 decades. She enjoys helping patients achieve their personal goals and maintain a healthy, active lifestyle. An avid outdoor enthusiast and competitor/participant in various adventure sports, she is passionate about helping others explore outdoor activities for the mental and physical health benefits that come with them. Karyn co-founded the  Community Gear Closet, which lends outdoor gear so others can have opportunities for their own outdoor adventures.