Keeping healthy is crucial to maintaining strength, consistently performing at a high level, and avoiding injury. The shoulder ranks highly among the most commonly injured parts of the body because the joint is incredibly complex. For those who regularly participate in sports like Tennis, Basketball, and Volleyball. shoulder Stability is extremely important when it comes to preventing injuries and maximizing both function and performance.
Different exercises can help with shoulder stability exercises for Injury Prevention and increased Performance. The following exercises focus on the backside of the shoulder. They are designed to increase the strength and support of the shoulder during overhead movement and to increase the arm bone's compressive forces to avoid excessive strain on the shoulder. You can do these exercises at home in your leisure time.
- Close the resistance band in the door and hold your arm out to the side as if you’re preparing to throw. Rotate your arm forward until your forearm is parallel with the floor. Hold and return to the upright position and repeat.
- Face the door and hold your arm out to the side. Bend your elbow to a 90-degree angle with your palm facing forward. Rotate your hand up and away from the door. Hold this position briefly and then bring your arm back down and repeat.
- Start from your opposite hip, holding the resistance band down across your body. Keep your left arm stationary and move your right arm diagonally through the midline while you rotate your shoulder up and away from your body.
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Hold the resistance band in your hand as you perform the throwing motion and repeat.
- Lie on the side of your non-throwing arm. Place a rolled-up towel under your throwing arm to help maintain a neutral shoulder. Keep your arm at a 90-degree angle and lift your hand without rotating your trunk or bringing your shoulder blade back too far.
- Lie on the side of your non-throwing arm, keeping your free arm straight. Holding a small dumbbell, follow a horizontal plane and lift your arm.
Note that there shouldn’t be any pain with this movement. The Equipment needed for this exercise is Resistance Band and 1 small Dumbbell.
The combination of some of these exercises and making sure that you have appropriate mechanics and mobility through your shoulder can help to prevent injury and avoid wear and tear throughout your season.
