If you hope to build strength in your upper body to counteract the implications of a sedentary occupation, brace against injury or discomfort in recreational activity, or simply contribute to whole body strength and health, you should consider incorporating the shoulder stability exercises we describe in this article into your daily routine.
FAQ
1. Why Are Shoulder Stability Exercises Important?
2. Who Should Be Building Shoulder Mobility?
3. How Should I Approach the Need to Build Shoulder Stability?
How We Reviewed
In compiling our list, we consulted information proffered by occupational and physical therapists and recommendations published in major periodicals that cover the health and fitness industry.
What We Reviewed
Scaptions
Benefits
Scaptions are a great exercise for you if you equally value mobility and strength. Scaptions build muscle quickly compared to other shoulder stability exercises and they improve flexibility.
How to Do It
Diving dolphin
Benefits
Like the other yoga-inspired shoulder stability exercises below, the diving dolphin is a great way to strengthen your shoulders while concurrently exercising your entire body. The diving dolphin engages the pectoral muscles, triceps, abdominals, obliques, and the back.
How to Do It
Shoulder Retractions
Benefits
Like a few of the other shoulder stability exercises on our list, shoulder retractions, also known as scapular retractions, are great for building muscle and expanding range of motion in people who spend their days in an office hunched over a computer. Shoulder retractions are not particularly rigorous, thus they are a great exercise for patients with limited strength and/or flexibility.
How to Do It
Plank, Raise, Tap-Crunch
Benefits
In addition to being one of the most rigorous shoulder stability exercises, the plank, raise, tap-crunch is a whole body workout. This exercise strengthens the abs, obliques, triceps, pectoral muscles, shoulders, and lower back. If you are looking for shoulder stability on top of whole-body strength and awareness, do some plank-based exercises.
How to Do It
Wall Angels
Benefits
Wall angels are particularly useful for building stability in the rotator cuff muscles meaning it's a great exercise for anyone who has experienced a rotator cuff injury. Wall angels also reduce tension in the neck and high back, helping to expand the shoulder's range of motion; therefore, this is another great exercise for anyone who sits in an office chair throughout the day.
How to Do It
Dumbbell Lateral Raise
Benefits
As a shoulder stability exercise, the dumbbell lateral raise is singular in that regular performance of the lateral raise simultaneously builds strength, which contributes to stability with great efficiency while simultaneously increasing mobility and range of motion. You should do lateral raises regularly if your priorities are divided between stability and flexibility.
How to Do It
Wall Push-ups
Benefits
Many people lack the strength in the shoulders and throughout the upper body to complete any appreciable number of traditional push-ups. If you are in this category, wall push-ups are a great way to build strength in the shoulders and elsewhere in the upper body. With regular application, wall push-ups are a great way to work up to traditional push-ups.
How to Do It
Reverse Fly
Benefits
If you are regularly experiencing pain in the shoulders and the high back based on recreational or day-to-day activities. Reverse flies are a great way to counteract pain and build strength and balance in the shoulders and back that will mitigate future pain that would have arisen from the same or similar activities.
How to Do It
Quadrupeds
Benefits
Quadrupedal exercises are fantastic for shoulder stability; however, this is only one facet of the numerous benefits of this variety of exercise. Practitioners of quadrupeds will increase their core strength and their stability in the wrist and elbow, as well as empowering the hips and the knees.
How to Do It
Shoulder Extensions (Straight Arms)
Benefits
Shoulder extensions are a great way to increase the range of motion in individuals who struggle to extend their arms fully in front of themselves, above themselves, or laterally. This unique benefit makes shoulder extensions one of the best shoulder stability exercises if you lack the flexibility to complete other shoulder exercises that require a more dexterous physique.
How to Do It
Featured Photo by Scott Webb on Unsplash
