How to Strengthen Ligaments in Shoulder

Your shoulder joints are held together and controlled by ligaments, tendons, muscles and bones. Ligaments are responsible for connecting bone to bone, so in the shoulders they attach your upper arm bone to your clavicle and scapula. Due to the fact that they’re not connected to muscles, they can not be enhanced themselves.

How to Strengthen Ligaments in Your Shoulder?

Nevertheless, you can improve stability and protect the ligaments by including exercises that reinforce the muscles surrounding your shoulder joints. An extensive workout can strengthen the four rotator cuff muscles– consisting of the subsapularis, infraspinatus, teres minor, supraspinatus that keep your upper arm bone securely into the clavicle– and the scapular muscles, that include the trapezius, levator scapulae, rhomboids and serratus anterior.

Exercise Structure

Step 1
Perform the shoulder-strengthening exercise two to three days per week and on nonconsecutive days.

Step 2
Warm up your shoulders prior to each workout. Perform five minutes of walking followed by 10 slow arm circles and 10 arm swings across your body.

Step 3
Use dumbbells– that have to do with 2 to 3 pounds– for each workout. The muscles you’re working are extremely small and do not need much resistance. Using heavy weights can result in muscular and inflammation.

how to strengthen shoulder ligaments and tendons

How to strengthen shoulder ligaments and tendons

Strengthening the Rotator Cuff Muscles

Step 1
Strengthen the infraspinatus and teres minor with side-lying dumbbell external rotations. Lie on your side at the edge of a bench or table, holding a light dumbbell in your leading hand. Position your elbow versus your side and bend it to 90 degrees. Internally turn your shoulder to reduce the dumbbell toward the floor then externally turn it to raise it up. Total two sets of 10 representatives on each side.

Step 2
Work the subscapularis with side-lying dumbbell internal rotations. Lie on your side at the end of a bench or table while holding a dumbbell in your bottom hand. Set your elbow against your torso and bend the joint to 90 degrees. Externally turn your shoulder to lower the dumbbell down and then internally turn it to lift the weight up. Do two sets of 10 representatives on each side.

Step 3
Include dumbbell lateral lifts to enhance your supraspinatus. Kneel on a bench and lean forward, positioning one hand on the bench for support. Hold a light dumbbell in your freedom and allow your arm to suspend towards the floor. Lift your straight arm out to the side, rotating your wrists so that you’re in a thumbs-up position. Once your arm is parallel to the floor, lower it pull back. Repeat 10 times and do a total of two sets on each side.

Scapular Muscle Strengthening

Step 1
Perform shoulder-blade squeezes to enhance the rhomboids and middle trapezius. Stand or sit high with your elbows bent to 90 degrees. Pinch your shoulder blades together and hold the contraction for 5 seconds. Do the workout 10 times.

Step 2
Reinforce the trapezius and levator scapulae with shoulder-blade shrugs. With your arms down on your sides and your palms open and dealing with forward, raise one shoulder toward your ear. Hold the contraction for five seconds and then repeat the exercise on the opposite side. Total an overall of 10 representatives on each side.

Step 3
Incorporate shoulder-blade protractions against a wall to reinforce the serratus anterior. Stand dealing with a wall and lean forward, placing your hands beside each other on the wall directly in front of your chest. From this position, spread your shoulder blades apart to extend your arms and push yourself somewhat away from the wall. Hold the contraction for five seconds and repeat the workout 10 times.

Cautions

If you’re currently suffering shoulder-joint discomfort, see your doctor prior to beginning an exercise program to avoid triggering additional damage.

Things You’ll Need

  • Dumbbells


Last modified: August 8, 2016

References

The Author

Reyus Mammadli

As a healthy lifestyle advisor I try to guide individuals in becoming more aware of living well and healthy through a series of proactive and preventive measures, disease prevention steps, recovery after illness or medical procedures.

Education: Bachelor Degree of Medical Equipment and Electronics.

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