Shoulder Strength & Longevity
Shoulder Strength and Longevity
The human shoulder, officially the gleno-humeral joint, is one of the most complex and capable joints in the human body. It allows us a massive diversity of movement in all directions. Much like machines, the more complex, the more prone to malfunction. The shoulder joint is also one of the most common sites for chronic pain and acute injury. To help maintain good function of the shoulder, and to help prevent injury, I’ve constructed the following concise and effective program of essential movements for shoulder strength and health. My goal is to use my background in kinesiology, health, strength training, and athletic performance to help athletes like you keep competing.
Rotations are one of three key movement categories for shoulder strength and longevity. The human shoulder is one of the most complex and diverse joints in the body, and for this reason it is frequently the most vulnerable to injury from both chronic (long term/repetitive) and acute (quick) stress.
Rotations are key for targeting the rotator cuff muscles, which facilitate much of the diverse movements we get from the shoulder joint. These smaller muscles are what get injured most often.
The following movements are designed to target these muscles, to build in them strength and mobility not only to prevent injury but to enhance performance of the joint.
-outward banded rotation
Elbow is locked against your side
Elbow is bent at a 90 degree angle
Position yourself to the band so that the band crosses the front of your body and is perpendicular to your forearm when said forearm is directly forward.
Keeping the elbow positioned against your side, rotate your arm outward against the band as far as you’re able comfortably.
-inward banded rotation
Similar to the outward banded rotation
Elbow is locked against your side
Elbow is bent at a 90 degree angle
Position yourself to the band so that the band comes toward you from the side and is perpendicular to your forearm when said forearm is directly forward.
Keeping the elbow positioned against your side, rotate your arm inward against the band as far as you’re able comfortably.
-rearward banded rotation
Performed the same as inward and outward, but with the upper arm raised laterally (straight to the side) to a 90 degree angle.
Elbow is at 90 degree angle
Position yourself so that the band is coming from directly in front of the working arm and you have a challenging but doable level of resistance through the full 90 degrees.
For all three rotations:
3 sets of 10 reps with challenging but controllable resistance is a good place to start. Resistance and total volume can be increased over time to continue improving strength.
Rows are the simplest and most beneficial exercise not just for shoulder strength and health, but also for upper back and arm strength, as well as posture. The human shoulder is built well for pulling motions, and its health is best maintained with a good volume of pulling exercises.
-low banded row
Position yourself so that the band is coming from directly in front of the working arm
Keep your elbow close against your body (below 45 degrees)
Extend arm fully forward, and pull arm fully backward
-high banded row
Position yourself so that the band is coming from directly in front of the working arm
Keep your elbow and upper arm high, away from your body (above 45 degrees)
Extend arm fully forward, and pull arm fully backward
For both rows
Focus on the movement of the scapula (shoulder blade) on your upper back. It should be protracting (rotating forward) and retracting (rotating backward/inward) as you extend and pull respectively.
Rows are a relatively simple and low-risk exercise, and the muscles of the rear shoulder/upper back are large and designed for more work than those on the front of the shoulder. For this reason rows should be done with a challenging amount of resistance.
3-5 sets of 10-15 reps per arm
Resistance as well as sets and reps can be increased over time to continue progressing strength.
Raises
Shoulder raises are typically used as a hypertrophy exercise (building muscle size). They can also be beneficial for strength. Raises are higher stress on the shoulder, which can be beneficial but requires more caution. Rotations and rows will very safely increase strength and health of the shoulder joint, raises by themselves may not. You should do raises if you’re successfully also doing rows and rotations.
Front raise
Standing on the band, adjust how much slack is available to adjust the difficulty of the raise.
Raise the working arm forward, 45 degrees above horizontal should be your maximum range of motion, or to the limit of your comfort
Return the band controlled back down until the resistance is almost fully dissipated.
Maintain a mostly extended arm with a slight bend at the elbow
Lateral raise
Standing on the band, adjust how much slack is available to adjust the difficulty of the raise.
Raise the working arm out to your side
Range of motion should be just to horizontal as is comfortable
Keep arm mostly extended with a slight bend at the elbow