Shoulder Stability Exercises

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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.

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