Shoulder Stability Exercises

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

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Perform one of the following exercises during each workout to strengthen the crucial stabilizing muscles in your shoulders.

Physioball Walkout With Push-Up

  • Assume push-up position with hips centered on physioball
  • Keeping back flat and core tight, slowly walk hands forward until feet are on top of physioball
  • Perform Push-Up
  • Walk hands backward and return to start position
  • Repeat for specified reps

Sets/Reps: 3x10
Benefits: Your shoulders work to balance the body and prevent you from falling off the ball, strengthening the small stabilizer muscles that help you deliver a blow or absorb force contact with an opponent or the ground.

External Rotation

  • Lie on side holding light dumbbell in front near mid-torso with elbow bent at 90 degrees and palm facing in
  • Keeping elbow pinned to side, rotate hand away from body until forearm is parallel to floor
  • Return to start; repeat for specified reps
  • Perform set with opposite arm

Sets/Reps: 2x10 each arm
Benefits: This targets rotator cuff muscles, which keep your shoulder joint together. These muscles are easily injured, so it’s important to condition them to keep your shoulders healthy.

Hand Ladder

  • Perform the following speed ladder patterns with your hands while maintaining push-up position.
  • Forward Run: one hand in each box
  • Lateral Shuffle: two hands in each box, no crossover
  • Ickey Shuffle: two hands in each box, one hand out in diagonal shuffle
  • Reverse Ickey Shuffle: two hands in each box, one hand out in backward diagonal shuffle

Sets/Reps: 2x each pattern
Benefits: The different ladder drills train the shoulders to be strong and stable in their full range of motion, preparing them for unexpected movements or blows sustained during sports activity.

Related Exercises

External Rotation
Hand Ladder
Physioball Walkout With Push-Up
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
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