Shoulder Sleeve Training: Four Small Exercises to Prevent Shoulder Pain!

Four rotator cuff muscles are used to stabilize and rotate the shoulder joint and are susceptible to tendonitis and impingement. Of the four muscles, the supraspinatus is most commonly injured and is most often associated with lateral shoulder pain,Pain in this area is most commonly referred to as 'shoulder impingement' or 'subacromial pain syndrome' and is typically considered to involve structures located beneath the acromion, including the supraspinatus tendon, long head of the biceps tendon, and subacromial bursa,Pain when raising your shoulder or reaching overhead may indicate shoulder impingement. The good news is that gradually loading these muscles and tendons can help reduce pain and improve function,Try these exercises as they have been shown to specifically target the supraspinatus and infraspinatus muscles. As always, if your symptoms worsen or do not improve, be sure to consult with a rehabilitation provider,Exercise 1: Y Raises with Scapular Protraction,Rotational exercises that promote scapular upward rotation can help your shoulders avoid being pinched!

Assume a supine position: Hold a dumbbell with one hand and perform Y-raises, paying attention to scapular movement,Exercise 2: Side-lying External Rotation,Strengthen the external rotation muscles (infraspinatus, teres minor) to better stabilize your shoulders,Assume a side-lying position, with the inner side of your elbow tucked under a towel, with your elbows bent at 90 degrees, then perform external rotation exercises,Exercise 3: Supine 90/90 Rotations,A classic exercise that strengthens the external rotation muscle group, allowing your shoulders to move more fluidly,Using a dumbbell, assume a supine position with shoulders abducted 90 degrees and elbows bent at 90 degrees, then perform external rotation,Exercise 4: Scapular Blade Raises,Perform shoulder abduction exercises on the scapular plane, which helps your shoulders move more fluidly; it primarily strengthens our supraspinatus. Lift a dumbbell and keep the arms parallel to the ground,

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