Part 3 of 3
When the shoulder is compromised by loss of motion or strength, so too is the function of the arm and hand. It becomes difficult to dress, groom, work, play sports, etc. Therefore, it is imperative that we maintain shoulder health through range of motion and strength exercises. However, it is equally important that we exercise in a manner that does not compromise the integrity of shoulder motion or strength. With this in mind, this column will present a list of specific exercises to maintain or regain shoulder strength without compromising the joint and muscles.
Shoulder Strengthening Exercises
Dynamic – Isometric Exercises – by moving the body – not the shoulder. These exercises offer a very unique way to safely strengthen the shoulder as originally designed by Dr. Gary Mattingly.
To perform these exercises, tie a resistance band to a post or a door knob, at waist level. Begin using the lowest tension band (yellow). Please note, however, that a red resistance band is used in the photos for enhanced visibility. The exercise is to be performed slowly and repeated 5 times. After one or two weeks, the repetitions may be increased to 8 or 10 times. Also, begin with exercises A, B and C the first week or two. If no problems arise, then proceed with exercises D, E and F.
Shoulder Extension – PHOTO A: Place a yellow resistance band in your right hand. Stand up straight and keep your shoulder, elbow and wrist locked. Facing the post where the band is tied, slowly take up the slack in the band. Slowly walk backwards 5 or more steps until tension is felt in the arm and hold this position for 5 seconds. Then, slowly walk forwards toward the post until tension in the band is released. Repeat 5 times. Then, repeat on the left side.
Shoulder Adduction – PHOTO B: Place a yellow resistance band in your right hand. Stand up straight and keep your shoulder, elbow and wrist locked. Position your body with your right shoulder pointing to the post where the band is tied; slowly take up the slack in the band. Slowly walk sideways toward the left 5 or more steps until tension is felt in the arm and hold this position for 5 seconds. Then, slowly walk sideways to the right toward the post until tension in the band is released. Repeat 5 times. Then, repeat on the left side.
Shoulder Internal Rotation – PHOTO C: Place a yellow resistance band in your right hand. Stand up straight and keep your shoulder and wrist locked with your elbow bent at 90 degrees. Position your body with your right shoulder pointing to the post where the band is tied; slowly take up the slack in the band. Slowly walk sideways toward the left 5 or more steps until tension is felt in the arm and hold this position for 5 seconds. Then, slowly walk sideways to the right toward the post until tension in the band is released. Repeat 5 times. Then, repeat on the left side.
Shoulder Flexion – PHOTO D: Place a yellow resistance band in your right hand. Stand up straight and keep your shoulder, elbow and wrist locked. Position your body with your back toward the post where the band is tied; slowly take up the slack in the band. Slowly walk forwards 5 or more steps until tension is felt in the arm and hold this position for 5 seconds. Then, slowly walk backwards toward the post until tension in the band is released. Repeat 5 times. Then, repeat on the left side.
Shoulder Abduction – PHOTO E: Place a yellow resistance band in your right hand. Stand up straight and keep your shoulder, elbow and wrist locked. Position your body with your left shoulder pointing to the post where the band is tied; slowly take up the slack in the band. Slowly walk sideways toward the right 5 or more steps until tension is felt in the arm and hold this position for 5 seconds. Then, slowly walk sideways to the left toward the post until tension in the band is released. Repeat 5 times. Then, repeat on the left side.
Shoulder External Rotation – PHOTO F: Place a yellow resistance band in your right hand. Stand up straight and keep your shoulder and wrist locked with your elbow bent at 90 degrees. Position your body with your left shoulder pointing to the post where the band is tied; slowly take up the slack in the band. Slowly walk sideways toward the right 5 or more steps until tension is felt in the arm and hold this position for 5 seconds. Then, slowly walk sideways to the left toward the post until tension in the band is released. Repeat 5 times. Then, repeat on the left side.
Contributions: Gary Mattingly, PT, PhD, Professor Emeritus, University of Scranton, Physical Therapy Department.
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This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at The Commonwealth Medical College.
