4 MUST TRY Shoulder Stability Exercises
Whether you are a CrossFitter, gymnast, pole dancer, or climber – shoulder stability is pretty dang important. Having the capacity to not only hold weight overhead, but also stabilize in that position and against load is crucial for shoulder health and performance. How do we specifically train shoulder stability though?
Step one, cover your basic movement patterns. Performing moderate to heavy push, pull, carry and pressing variations will allow you to establish and build an adequate strength base. From there you can incorporate movements that challenge the shoulder’s ability to counteract varying loads and positional changes to improve overall stability. My favorite way to work on this is alternating through a variety of both open-chain and close-chain exercises in my accessory work. Today we will be covering my top 4 shoulder stability exercises that you can add into your routine.
1. Overhead Carry
The overhead carry is a staple in overhead stability work. For this movement you want to go as heavy as you can while maintaining a stacked overhead position.
2. Windmill Variations
Another one of my favorites is the windmill. You can perform this standing or kneeling, and adjust the range of the movement based on your comfort level. The key is to keep the shoulder, elbow and wrist stacked while the shoulder moves positions during the hinge.
3. Inverted Shoulder Taps
A great close-chain stability challenge, shoulder taps can be performed in a variety of ways based on your level. If you are just getting started, you can perform these in a plank position. From there you can progress to a downward dog hold, feet elevated pike, or even wall assisted handstand if you’re feeling spicy. This movement challenges the shoulder to counteract a shift and increase in bodyweight as you switch which arm is weight bearing.
4. KB Bottoms Up Press
I am a huge fan of pretty much anything bottoms up as this provides a unique challenge to the rotator cuff and scapular stabilizers. Feel free to have fun with this one as you can perform is standing, kneeling, seated, or as a Z press. The limit does not exist here!
There you have it! I recommend cycling through these movements in your strength regimen, making sure that you are incorporating one of these movements 2-3 days a week for optimal effect. If you feel like you are limited in your shoulder strength or stability due to pain and injury, head to the link here to schedule you free phone consultation with one of our docs today!
Dr. Paulina Tselikis PT, DPT
Co-Owner | The PATH Rehab & Performance
