by This complex will be useful even for those who regularly do strength training.
If you do repetitive physical work or sports that put a lot of stress on your shoulders, over time it can have a negative impact on your joints.
Therefore, it is worth strengthening the muscles of the rotator cuff of the shoulder, which surround the shoulder joint and shoulder blades and provide stability to this complex.
How to do exercises
Perform each exercise in three sets of 10 repetitions. Do it twice a week.
Shoulder abduction in the plane of the scapula
This exercise can be done standing or sitting. Raise your arms diagonally through the sides, up to your head or slightly lower.
To make the movement more difficult, use a light weight, such as 1.25 kg weight plates or light dumbbells. If you are working out at home, two 0.5 liter bottles of water will do.
Horizontal traction
For this exercise you will need weights. You can use dumbbells or an elastic band.
Bend forward, straighten your back, bend at the hip joints somewhere at 70–80°. If you are exercising with an expander, stand on the center of the band with your feet and grab the loops at the ends.
If you chose dumbbells, take them and lower your arms down. This is the starting position. Keeping your back and hips in position, bend your arms at the elbows and pull them back and up. When your elbows are level with your ribs, return to the starting position and repeat.
Increase the weight of the resistance over time. If you are working with a rubber band, use a thicker expander.
Seated external rotation
Sit on the bench, put your leg on the support and bend it at the knee at 90 degrees. Take the weight, bend your arm at the elbow at a right angle and place your elbow on your knee. Check that the angle between your shoulder and body is also 90°.
Maintaining the position of your elbow and shoulder, lower the dumbbell to the floor, then raise your arm back up so that your forearm returns to a vertical position each time.
Internal rotation while lying on your back
Lie on your back, move your arm away from your body so that your shoulder is perpendicular to your body and your arm is bent at the elbow at a right angle. Place your forearm on the floor.
From this position, rotate your shoulder so that your forearm is vertical. Return to the starting position and repeat.
