Time to get the upper extremities involved in the "Exercises I Love" series. We treat a lot of shoulder injuries in the Sports Medicine Center, so I want to make sure to include some of the exercises that I use a lot for these injuries also.
Prone Scapular Strengthening
Some call these “Y,” “I” and “T” exercises, and I understand that I am kind of cheating adding three exercises into one here, but they go together well and I usually give them out all at once. Most people do not address the posterior shoulder stabilizers with workouts, and combining that with poor posture, leads to weakness around the shoulder blade. I hate to say all
, but I’m pretty sure that all of my patients with shoulder issues get these exercises (or some variation) as part of their home program.Prone ExtensionLie on stomach with involved arm hanging off the table. Set shoulder blades back and hold position. In a thumb-up position, slowly raise your arm behind you to table height keeping your elbow straight.Prone Shoulder Abduction
Lie on stomach with the involved arm hanging off the table. Keeping the elbow straight, pull the shoulder blades back and hold. In a thumb-out position, slowly lift arm sideways to table height and maintain the retracted position as you return to the starting position.Prone Shoulder Flexion
Lie on stomach with the involved arm hanging off the table. Keeping the elbow straight, pull the shoulder blades backward and hold. Slowly lift arm forward to table height and maintain the retracted position as you return to the starting position.