Stability exercises for the shoulder are an important part of the rehabilitation process. In particular, scapular stabilization (shoulder blade) is important for producing the normal movement patterns required in the shoulder joint to return to full fitness and prevent future injury.
Wobble Board Exercises for shoulder stability
This exercise strengthens the scapular and core stabilizers.
The athlete starts with the hands on the wobble board shoulder width apart. For the more basic version of this exercise, the athlete supports themselves on their knees, this can be progressed through to the toes.
Whilst maintaining balance the athlete performs circular movements on the board.
Swiss Ball Exercises
This is a plyometric exercise which challenges shoulder stability. This challenges the muscles of the upper extremity due to the shoulder having to provide stability.
The athlete positions themselves on the ball at the hips and places the hands on the wobble board. The athlete attempts to maintain balance whilst moving the arms.
This can be progressed by positioning the ball lower down the body.
Horizontal Abduction In Prone
The horizontal abduction exercise works the scapular stabilizers as well as two of the rotator cuff muscles. This exercise strengthens the teres minor and the infraspinatus muscles along with the posterior deltoid and the scapular stabilizers and challenges the muscles of the upper extremity due to the shoulder having to provide stability.
The athlete lies with the arm over the edge of the table. The arm with the weight is lifted up into a horizontal extension.
The 151 Drill
This exercise works the scapular, triceps and core stabilizers.
The athlete assumes the quadruped position with the hand’s shoulder width apart.
Whilst shifting the weight from side to side the athlete slaps the ball from one hand to the other in quick succession.
Swiss Ball Stabilization
This exercise strengthens the scapular stabilizers and the triceps.
The athlete lies with a third of the body over the edge of the table. Bearing all the weight on the arm on the ball the body is stabilized.
To progress this exercise the athlete controls the ball whilst moving it in a circular motion.
The Lawn Mower
The lawn mower is a good shoulder exercise used to improve scapular stabilization and core stability, using a resistance band. This is a good exercise for the scapular stabilizers. This exercise targets the Biceps brachii, rhomboids, and erector spinae muscles.
The athlete starts with the hand to the inside of the opposite knee. They then move into an upright position, transferring weight onto the back foot, bringing the hand up to the ribs and squeezing the shoulder blades together and down.
Hand Walking on Treadmill/Stool
This exercise can either be carried out on a treadmill or a wheely stool. Distal movement exercises require control, strength and, in this case, shoulder stability. This exercise aids muscle control, endurance, and coordination.
To start with the athlete is positioned with the knees on the floor and hands on the belt. This exercise can also be performed using a stool
Starting the machine at a very slow speed, the athlete walks the hands forward.
This can be progressed by increasing the speed and duration of exercise, as well as performing the exercise with the feet on the floor, rather than the knees.
The Chest Pass
This shoulder exercise improves the explosive strength of the upper body, and strengthens the scapular stabilizers, pectorals, wrist flexors, and triceps.
The athlete stands one meter from a rebound net or partner and forcefully throws a medicine ball from chest height with both hands.
They then catch the rebound and immediately throw it again.
Medicine Ball Balance
This exercise focuses on scapular stabilization with an emphasis on balance. This is a plyometric exercise designed to work the upper extremity whilst maintaining control of the shoulder.
The athlete starts in a push-up position with feet on the floor and hands on a large medicine ball.
The aim is to maintain balance whilst keeping your shoulder blades rounded forwards. Once this is easy, begin making small circles with the ball.
Prone Fly On Swiss Ball
This shoulder exercise strengthens the rhomboids and the middle trapezius.
The athlete is on their front over a table of gym ball and raises the arms back while squeezing the scapulae or shoulder blades
Perform in a controlled manner and repeat 5 to 10 times per set.
The seated push-up exercise works on the scapulothoracic body segment and strengthens the pectoralis minor, lower trapezius, and the latissimus dorsi.
The athlete sits with their hands by their sides, pushing down to lift the hips from the couch (or chair).
The elbows must be fully extended before the athlete returns to the seated position.