Shoulder Pain Exercises - Shoulder Scaption Exercises


This series of exercises will build up your rotator cuff strength and endurance and create enormous stability in your shoulders. Perform each movement deliberately and under control at all times.


Use LIGHT dumbbells or cuff weights. My major league baseball players don't use anything more than 5lbs. If you're just starting out, just the weight of your arms will be sufficient.


To begin, start with your arms to your sides with your palms facing your legs. Slowly raise your arms forward up to approximately eye level. In the finish position, your palms should be facing each other. Pause at the top and then pinch your shoulder blades down and back. Perform 10 to 12 repetitions.


Next, in the same starting position, but raise your arms away from your body to the sides. In the finish position, your palms will be facing forward. Pause at the top and pinch your shoulder blades down and back. Perform 10 to 12 repetitions.


Next, start with your palms facing backwards with your arms to your sides. Slowly raise your arms forward up to approximately eye level. In the finish position, your palms should be facing the floor. Pause at the top and pinch your shoulder blades down and back. Perform 10 to 12 repetitions.


Finally, in the same starting position, raise your arms away from your body out to the sides. In the finish position, your palms will be facing the floor. Perform 10 - 12 repetitions.



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