With the proper preparation and determination, anyone can
prevent shoulder injuries. The focus needs to be in the small muscles, which
stabilize the shoulder within the socket. The rotator cuff is the most important
group of muscle that helps stabilize the shoulder. The supraspinatus, the
infraspinatus, and the teres minor are the three muscles that make up the
rotator cuff; strengthening these muscle will improve stability of the shoulder
to prevent injury such as shoulder dislocation, rotator cuff tears and slap
tears.
Free weights, dumbbells, cables, and bands are the most
effective ways to improve the stability of any muscle group. Barbells put a lot
of stress on the particular muscle group and restrict one’s range of motion, so
they are not as effective. Substituting dumbbells for a barbell is always a
good solution for improved stability and less stress on joints.
For example, try using dumbbells instead of a barbell when
benching, and alternate the bench angle as well as grip face (palms facing) to
target upper or lower chest muscles.
Internal and external rotation with either bands or a
dumbbell combined with posterior capsular stretch is the
easiest way to maintain a healthy shoulder and to rehab an injured shoulder.
These exercises are also very effective in young baseball players to strengthen
their arms and prevent injury.
External Rotation
3x10
Internal Rotation (opposite of external)
3x10
Posterior Capsular Stretch
2x30sec.
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