Anti-Aging Series: Shoulder Strength

Shoulder strength is an important part of everyday function. Carrying groceries, putting things on shelves, cleaning house, playing with grandkids – all require upper body strength and endurance.

When people think about shoulder muscles, they often focus on the top of the shoulder, the superficial deltoid muscles. While these muscles provide a lot of power, several deeper muscles provide critical stability and control to the shoulder joint. These muscles are known as the rotator cuff and scapular stabilizers.

The rotator cuff is a group of four small muscles that provide rotational motion and stability to the shoulder. Think of this group as the “core” of the shoulder, similar to the core muscles in the torso that protect the lower back. A strong and healthy rotator cuff will help protect the shallow, vulnerable shoulder joint. This is especially important with age as posture changes and joint deterioration become more prevalent.

The scapular stabilizers are muscles in the upper back that support the scapula. When the scapula lacks stability, that dysfunction affects the connected shoulder joint. Strengthening the scapular stabilizers provides the shoulder with a strong base of support for motion.

Here are a few exercises to improve strength of the rotator cuff and scapular stabilizers:

Shoulder Rotator Cuff

Band Exercise:

1) Attach a long stretchy band to a wall or doorway, then walk away until the band is taut.

2) Turn your body perpendicular to the band and hold it with one hand. Bring your elbow to your side and bend it ninety degrees.

3) Pull the band away from its attachment, keeping your upper arm and elbow against your side. Return to the starting position slowly. Repeat for ten repetitions, then switch arms and repeat on the other side.

4) Turn your body to face the opposite direction and repeat with each arm. Complete the entire set two to three times.

Alternative Version:

1) Face the band attachment point and lift your arm level with your shoulder, keeping the elbow bent ninety degrees.

2) Perform the same rotational movement, keeping the upper arm in position and moving the lower arm up, then returning slowly to the starting position. Repeat each arm for ten repetitions.

3) Turn to face away from the band and repeat each arm in the opposite direction.

Free Weight Exercise:

1) Hold a pair of light free weights (two to five pounds) with the elbows by your sides and bent to ninety degrees.

2) Keeping the upper arm and elbow against your torso, open the lower arms out until you feel a comfortable stretch, then return to the starting position. Repeat for ten to fifteen repetitions, two to three sets.

Alternative Version:

1) Lift the arms level with the shoulders, keeping the elbow bent ninety degrees.

2) Bring the lower arms up and open, keeping the upper arms in place, until you feel a comfortable stretch. Then return slowly to the starting position. Repeat for ten to fifteen repetitions, two to three sets.

Scapular Stabilizers

Free Weight Exercise:

1) Hold a pair of light free weights (two to five pounds) by your sides with the arms straight.

2) Lift your arms straight out in front of you with the thumbs on top.

3) Open your arms, bringing them parallel to your torso, feeling a slight stretch in the chest. Concentrate on squeezing the muscles in your upper back together without arching the lower back.

4) Return the arms to the front position, then lower them back to your sides. Repeat for ten to fifteen repetitions, two to three sets.

Questions? Looking for more help? Feel free to contact Jenn at jennifer@totalhealthconcepts.net. Or join us for one of our group fitness classes or personal training sessions!