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Old 01-18-2022, 06:22 AM   #1
ozzy69
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Shoulder stability exercises

When I separated my shoulder 30 years ago I was given a 2 exercises for shoulder stability

One was what they called barbell punches. It’s where you put as much weight on the bar as possible and do a punching motion.

The second was where I laid on my side and did something that was like a lateral dumbbell raise/roll thingy it’s hard to explain but when you see it you understand it




So does anyone have any other stability exercises they can share?


46 year old shoulders that have been abused very very hard for 30 years need a little extra help these days.
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Old 01-18-2022, 07:34 PM   #2
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Here a a few I learned at PT last year.

Lay on back. 2.5- 5 lb dumbell in your hand and point at the sky. With shoulder blade flat on ground, draw a small circle on ceiling with dumbell. 10 clockwise and counterclockwise equaling 20 revolutions.

Lay on table or exercise ball belly down. Using dumbells of light , comfortable weight- perform dumbell flies in this order. One rep direct out to side with palms down (perpendicular with body), rep out making a "Y with thumbs up" then a rep straight out with arms in line with body and thumbs up. That is one total rep/revolution. Perform 15-20 reps/ revolutions

The other exercises are with a exercise band which I still do to this day, all standing including 20 reps of rows, straight arm pull downs, arm at 90 degrees and pull band in towards body then pulling band away from body keeping elbows tucked in and stationary

I found that my rear delts were underdeveloped compared to the others which caused me stability issues. I strengthed my rear delts and continued with the resistance exercises and it has paid off big time.

Last edited by Rebornlite; 01-18-2022 at 07:37 PM..
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Old 01-19-2022, 11:44 AM   #3
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I self rehabbed my rotator injury. Its not 100% and it never will be but I have no more pain and I nearly press what I did prior to the injury.

I would do several sets of these two exercises during every strength training session using no more than 15lbs dumbbells. You DO NOT need alot of weight for these exercises.
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Old 01-19-2022, 11:44 AM   #4
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Old 01-19-2022, 11:45 AM   #5
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Old 01-19-2022, 11:46 AM   #6
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Make sure you perform the exercises on the uninjured side as well
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