Prehab (3) Shoulder Instability: Overhead Stability

Prehab (3) Shoulder Instability: Overhead Stability

My rotator cuff is strong, what else should I do to keep my shoulders safe?

The likelihood of having shoulder instability can be drastically reduced by developing the musculature surround the shoulder as well as promoting dynamic stability. Once the rotator cuff muscles are strong, our favorite exercise to perform is called Kettle-bell Crowns which promotes a large amplitude of rotation from both shoulder simultaneously. Here’s how to perform this exercise:

  1. Obtain a kettle-bell or medicine ball of varying weight dependent on your strength (start with 5-6 pounds).
  2. Place the object directly above your head with your elbows slightly bent
  3. Now move the object in a clockwise fashion around your head without moving your torso.
  4. Once you have done 10 or so rotations, flip your direction to counterclockwise
  5. 10 rotations clockwise and 10 rotations counterclockwise is 1 set

Perform 2-3 sets of this exercise to get the most out of your rotator cuff muscles and scapular stabilizers (muscles around your shoulder blade).

If you’re interested in full prehab programming for Shoulder Instability, contact us here!

Featured Image By: Men’s Journal

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