Shoulders are the most dislocated joints on your body. Dislocation can be provoked by many things: sports, lots of physical activity, or just everyday activities. If your Rotator Cuff muscles are weak, you are more likely to have problems with dislocation.
By strengthening the muscles surrounding your shoulder, you can prevent dislocation. Listed below are quick and easy exercises to help you start that process.
1. Shoulder Shrugs -
Stand straight with your feet shoulder length apart. Lift both shoulders as if you're bringing them to the ceiling. Bring shoulders back down to starting position. To strengthen your shoulders more, you can hold a dumbbell weight in each hand or use a Theraband for resistance.
2. Push Ups -
Good old fashioned push ups can also help for shoulder strengthening. Start with your hands on the floor, shoulder-width apart, and your feet together, behind you, on the ground. Keep your back straight so that you are in a hollow position. Bend both arms simultaneously until your chest is almost to the floor. Then, proceed to push up to starting position. (Hence Push Up)
3. Shoulder Square Shrugs -
Start sitting straight up on a chair. You are going to hit four spots with your shoulders during this exercise. First, raise shoulder straight up towards your ears. Then shift shoulders directly back. While keeping your shoulders back, drop your shoulders down. Lightly shift your shoulders back to the starting position, which should be a comfortable, relaxed position.
4. Wall Crawls -
Standing parallel to a wall, face the wall and stick one arm towards the wall. You should be just able to touch the wall with your fingertips. From there, steps your fingers up without moving your body closer to the wall. When you have reached as high as you can, take a step toward the wall and repeat with reaching higher until your feet are against the wall. Step back to starting position and distance.
I hope these help you!
Thanks for reading!
Check back soon,
Kendra <3
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