Shoulder Exercises With Weights

T position. Keep going until your arms are overhead towards the ceiling. Bring your arms back to your sides.

External rotations on side ¢ ˆ ’ Lie on your side with your sore arm on top. Put a small towel roll in between your upper arm and side. Have your elbow bent in a 90 degree angle. Start with your lower arm resting across your body. Keep your elbow bent and in place on the towel, lift your lower arm up and hold it. Return your arm across your body.

Internal rotations on side ¢ ˆ ’ Lie on your side with your sore arm on the bottom. Have your elbow bent in a 90 degree angle. Start with your arm in a relaxed position. Keep your elbow bent and in place, lift your lower arm up to your body and hold it. Return your arm to resting on the bed.

Shoulder blade exercises ¢ ˆ ’ Lie on your stomach near the edge of a mat, bed, or supported on an exercise ball. Start with your arms hanging down in a relaxed position.

Y position: Raise your arms up and to the sides so your elbows are near your ears and your arms are straight out diagonally like the letter Y. Lower the arms back to the starting position.
T position: Raise your arms straight out to the sides, even with your shoulders. Lower the arms back to the starting position.
W position: Raise your arms up and to the sides with your elbows bent. Your hands should be just above your shoulders and looks like a W from above. Lower the arms back to the starting position.
L position: Keep your elbows at your sides and raise just your lower arms out to the side to make a letter L and a backwards letter L. Lower the arms back to the starting position.

Image(s)

These are 2 images of a woman standing up straight. In the first image she has raised her straight arms in front of her to above shoulder height. In the second image she has returned them down to her sides.

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These are 2 images of a woman standing up straight. In the first image her arms are at her sides with her palms facing forward. In the second image she has raised her arms out to the side to shoulder height.

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This is an image of a man standing up straight with his feet together and his arms straight down at his sides. He has small weights in his hands. There is a callout showing him extending his arms straight back slightly.

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This is an image of a man lying on his left side with his head on a pillow. He has a small towel roll under his right upper arm and his right arm is bent to 90 degrees at the elbow, laying down across his chest. There is a callout showing him rotating his lower arm up so he ends up with his forearm extending straight up from his body.

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This is an image of a man lying on his left side with his head on a pillow. His left upper arm is right next to his body. His elbow is bent to 90 degrees and his forearm is extended straight away from his body. There is a callout showing him bringing his forearm next to his chest, keeping his elbow bent to 90 degrees and his upper arm next to his body.

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This is an image of a woman lying on her stomach on a mat. Her arms are at her sides and her legs are extended out straight. There are four callouts showing different arm positions. The first shows her extended straight up and to the sides so her elbows are near her ears, like a Y. The next shows her arms extended straight out to the sides at shoulder height, like a T. The third shows her upper arms extending straight out from her shoulders and her elbows are bent so her lower arms are pointing the same direction as her head. The fourth one shows her upper arms next to her body and her elbows are bent to 90 degrees with her lower arms extending straight out from each side.

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What will the results be?

Stronger muscles
More toned arms and shoulders
Easier to do daily activities
Quicker return to sports

Helpful tips

Stay active and work out to keep your muscles strong and flexible.
Keep a healthy weight to avoid putting too much stress on your joints. Eat a healthy diet to keep your muscles healthy.
Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.
When you are lifting or doing the hard part of an exercise, breathe out. When you are doing the easier part to the exercise, breathe in.
Try walking or swinging your arms at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
After exercising, it is a good idea to use ice. Place an ice pack or a bag of frozen peas wrapped in a towel over the painful part. Never put ice right on the skin. Do not leave the ice on more than 10 to 15 minutes at a time. Ice after activity may help decrease pain and swelling. Never ice before stretching.
Doing exercises before a meal may be a good way to get into a routine.
Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.

Where can I learn more?

American Academy of Orthopaedic Surgeons ‚
http://orthoinfo.aaos.org/topic.cfm?topic=A00067 ‚

Last Reviewed Date

2014-12-16 ‚

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Consumer Information Use and Disclaimer

This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care provider 's advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚

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Shoulder Exercises With Weights

Image(s)

What will the results be?

Helpful tips

Where can I learn more?

Last Reviewed Date

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Consumer Information Use and Disclaimer

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