Shoulder Exercises to Improve Strength

Shoulder Exercises

Many Americans suffer from shoulder injury and pain. Frequently, these injuries are caused by repetitive motions resulting in overuse injuries. These injuries, like tendonitis and bursitis, occur when an unusual amount of stress is placed on the joint over an extended period of time. Fortunately, there are simple exercises that can be performed to help prevent these injuries.

The simplest way to avoid injury is to stretch frequently. Stretching the shoulder joint takes only a few minutes, but it keeps the muscles and tendons from becoming too tight which leads to pain and injury.

Stretching the front of the shoulder is done by grasping your hands behind your back. Lift your hands away from your body, keeping your elbows straight. Be sure to keep your back erect. Stop lifting when you feel a strong but comfortable stretch. Hold this position for 10-15 seconds.

The back of your shoulder is stretched by pulling your arm across your body, reaching between your shoulder blades. With the other hand, grasp you elbow and pull it in toward your body as close as possible. You should feel a strong but comfortable stretch. Hold this stretch for 10-15 seconds.

Routinely doing these stretches a few times a day will help to keep the shoulder from tightening up and causing pain. By pausing to perform these stretches, you are giving your shoulder a short break from the repetitive motion.

Repetitive shoulder activities are common in many workplace situations. People with blue collar jobs are often subjected to this type of repetitive motion and not given the resources to correct the problem. Not many realize that doing a few simple exercises a couple of times a day can help to prevent pain and injury. Some companies however, have embraced this preventative behavior and require their workers take mandatory stretching breaks. These companies have seen a significant decrease in overuse worker’s comp claims. Whether your company is one of these or not, these stretches are something you can do on your own that only takes a few moments.

Strengthening exercises are also recommended. When the shoulder muscles are strong and flexible they are less likely to become injured. Doing shoulder strengthening exercises two to three times a week is easy to do at home using dumbbells.

Incorporating shoulder exercises as a part of your daily routine can greatly reduce your chance of developing an overuse injury. Breaking up repetitive activities by stretching every few minutes will also help to prevent injury. When working at a job that requires the same movements over a long period of time, remember to take frequent breaks, stretch and maintain a good posture. Preventing overuse injuries is as simple as taking the time to do a few simple exercises every day.

				already 945 P.E. lesson plans/ activities imported into the database