A Great Way to Improve Shoulder Stability
*Star Exercise of the Week*: A Great Way to Improve Shoulder Stability
We know all about how important it is to have strong and flexible shoulders, but what about shoulder stability?
What is shoulder stability exactly?
To put it simply, the soft tissues around the shoulder joint (e.g., muscles, tendons, ligaments) work together in a way that keeps the joint aligned properly to allow normal movement, without pain.
So yes, we want our shoulder muscles strong and to have good flexibility in our soft tissues and shoulder joint, but if everything doesn’t work together in a smooth, cohesive manner, then the shoulder won’t have the proper stability it needs to function correctly.
There are a lot of different exercises we could discuss that target shoulder stability. One of these involves the use of a ball on a wall in a circular motion. This is what we’ll be practicing this week as our star exercise!
Now, for a ball, you’ll want to use one that is firm. The smallest size I would suggest using is along the lines of a tennis ball. I wouldn’t go larger than something the size of a soccer ball.
Once you have your ball, find an open space on a wall in your home.
Let’s go!
Step 1: Starting Position:
Place your ball on the wall directly in front of you at shoulder height with one arm.
Make sure the palm is pressed firmly against the ball.
Keep the shoulders pulled down and back.
The elbow should be relatively straight, but not locked out.
Step 2: Ball Circles:
There won’t be a picture with this section as it will look very similar to the above starting position image. Instead, please refer to the video demonstration below.
While keeping your starting position alignment, begin creating small, controlled circles in a clockwise direction.
Practice this up to 30 seconds, then repeat in a counterclockwise direction.
Repeat for 2-3 sets in each direction.
Feel free to practice on both shoulders.
Very simple to do!
While this exercise may seem very easy, once you get started, you’ll notice how easy it is for the shoulder to become fatigued.
If you can’t quite make it to 30 seconds for each direction practiced, start with shorter times and work your way up.
You’ll find this is a fun and easy one you can throw into your routine.
Let us know how it goes!
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