SHOULDER STRENGTHENING EXERCISES

So, Christmas is getting nearer and a lot of the sporting activities are muddy, wet and long distance. So this month, not being a fan of mud or rain, we've decided to give you some indoor strengthening exercises for your shoulder.

Please note that these exercises are generic and if you have an ache or pain they may not be the exact ones you need so I'd advise consulting a physio/specialist if you have a problem and ask them which ones are best for you.

     1.

     Lateral rotation (For rotator cuff)

•      Shoulder set                           
•      Elbows into side   
•      Hold band in both hands 

2.

• Keeping elbows into side, pull wrist away from body

1.

Medial Rotation (For rotator cuff)

• Set shoulders
• Elbow into side
• Band attached to something solid

2. 

• Pull wrist towards  body keeping elbow into side

                   


 1.

• Band attached to something solid at waist level
• Ensure upper shoulder muscles set

2.

• Keeping elbow into side, pull band into side

1.

Biceps

• Adopt neutral spine standing posture 
• Set shoulder

2.

• Bend elbow up against resistance of the band 
• Make sure you use biceps and not upper shoulder muscles 

1.

Triceps

• Position band above head 
• Set shoulder

  

2.

• Straighten elbow out against resistance of band
• Keep elbow into side