Improve Shoulder Stability | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Improve Shoulder Stability

November 1, 2010 | Featured in the November, 2010 Issue

Must See Strength Training Videos

Properly training your shoulders requires more than building huge traps and delts. Other, equally important stabilizing muscles must be strengthened to improve shoulder performance and maintain health.

Your shoulders’ support structure is comprised of ligaments and muscles, including the rotator cuff muscles, which wrap around the upper arms and keep the shoulder joints together. They allow for the transfer of power and force between the arms and the body, while retaining the highest degree of mobility compared to any other joint. These capabilities make the shoulder invaluable for sports performance, but also place it at risk for injury.

The shoulder often takes the brunt of contact in sports like football and hockey. Injuries can occur from a devastating hit or falling and landing in a position that exposes the shoulder’s weaknesses. Sports that require explosive overhead motions also put the shoulder in a vulnerable position. When the arm is overhead, the muscles and ligaments are more likely to be pinched or impinged. Severe damage can occur with repetitive use, resulting in significant time spent on the DL.

Prevent these common injuries and improve the function of your shoulders by strengthening the muscles that support the joint. Improving shoulder strength and stability results in performance gains through enhancing the energy transfer between your arms and body. For example, a powerful athlete like Andy Roddick uses his stable shoulder to transfer power from his lower body and core to his arm when unleashing 150-mph serves.

A shoulder stability program should include exercises that activate the critical stabilizers that keep the joint secure when absorbing a blow. It should consist of isolation exercises targeting each muscle of the rotator cuff to ensure a balance of strength throughout the joint.

Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
More Cool Stuff You'll Like

Develop Core Strength for Throwing

The throwing athlete needs to have the ability to stay ridged throughout their core while staying mobile throughout the hips and thoracic spine. If you...

Blast Through Plateaus with Tempo Sets

How Often Should You Vary Your Exercise?

3 Nordic Hamstring Curl Exercises to Boost Your Performance

These 3 Single-Leg Movements Will Improve Your Squat Technique

Kyle Lowry's 12-Week All-Star Training Program

7 Best Lower-Body Strengthening Exercises

How Functional Training Has Overly Complicated Strength Training

3 Explosive Exercises Designed to Increase Pitching Power

5 Isolation Exercises Your Workout Is Missing

Dominate Your Bench Test With This Strategy

Improve Soccer Agility with Lateral Strength Exercises

4 Sure-Fire Ways to Build a Strong Core

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Perfect Your Squat Technique With the Unloaded Squat

4 Deadlift Variations to Increase Your Pull

A Better Way to Train Your Core

Don't Train Your Arms Until You Can Do These 4 Things

Top 5 Baseball Strength Training Myths

The Simplest Bodyweight Workout Ever

Never Bench Press With Your Feet in This Position

10 Ways to Get Stronger With a Sandbag

7 Exercises That Safely Build Shoulder Strength

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

Mike Boyle's 5 Tips for More Effective Workouts

3 Sandbag Training Mistakes Athletes Make

5 Softball Catcher Drills for Throwing Power

Get Faster by Improving Your Core Mobility

Reach New Training Heights With Resistance Band Exercises

7 Strategies for Faster Workout Recovery

Make Lifts More Challenging With Resistance Bands

How NOT to Perform a Pull-Up (With Fixes)

Master the Lateral Lunge to Improve Your Hockey Stride

The Best Single-Leg Exercises for Youth Athletes

How to Design a Greco-Roman Wrestling Training Program

7 Ways to Work Out Competitively Without CrossFit

Bench Press Grip Guide: How Hand Placement Changes the Exercise

4 Lifts to Build Wrestling Strength

4 Exercises to Build True Lacrosse Power

3 Post-Activation Potentiation Combos for Explosive Strength

Break Through Plateaus With the 1-10 Drop Set Method

Notice On-Court Results With This Basketball Core Workout

7-Exercise Core-Blasting Workout

Build Full-Body Strength With 5 Suspension Trainer Exercises