Bad Shoulder Exercises

The shoulder is a complicated joint supported by four small muscles that comprise the rotator cuff. Because these muscles are small and vulnerable, they can easily be injured or damaged. Injuries occur in sporting competitions, car accidents, household falls or through the aging process. When a shoulder gets damaged, therapeutic exercises are often used to help the injured joint get stronger.

Internal Rotations (with Dumbbells)

Lie on your side and hold a light dumbbell—10 lbs—on the same side. Your arm should be underneath your body. Bend your elbow so that it is at a 90-degree angle. Lift the dumbbell toward your body and hold it there for a count of three. Return it to a starting position. Do this 15 times, take a 30-second break and repeat the set. This will help rebuild strength in your shoulder. Slowly increase the weight you are using by 2 to 3 lbs. per week until you can do the movement with 25 lbs.

Shoulder Shrugs

Use two light dumbbells for this exercise. While standing, hold a 5-lb. dumbbell in each hand. Let your arms extend down your side. Make sure your thumbs are facing the wall that you are looking at. Slowly shrug your shoulders up and then rotate them back to the rear . Return to the starting position. Do this 15 times, take a 30-second break and then repeat the set.

Posterior Deltoid Stretch

Stand up straight and bring your right arm across your body at shoulder level. Take your left hand and grab your right elbow. Pull that right elbow so that your biceps muscle is nearly touching your chin. Hold the position for a count of three. Then do the same exercise with your left arm. Do 10 of these stretches with each arm, take a 1-minute break and then repeat the set.

About this Author

Steve Silverman is an award-winning writer, covering sports since 1980. Silverman authored The Minnesota Vikings: The Good, The Bad and The Ugly and Who\’s Better, Who\’s Best in Football — The Top 60 Players of All-Time, among others, and placed in the Pro Football Writers of America awards three times. Silverman holds a Master of Science in journalism from the Medill School of Journalism.