The best home exercises to improve stability in your shoulder and decrease pain! Learn how to strengthen your rotator cuff at home with just a pair of dumbbells and start to feel better NOW! Exercises demonstrated by a physical therapist to decrease your pain and increase your shoulder function.

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One of the most-common causes of pain in the shoulder is due to a lack of stability in the shoulder joint. Therefore if we can increase stability, in most instances we can also decrease pain. So how do we do that?

SHOULDER ANATOMY

Most of us realize that the shoulder is a “ball on socket joint”… the ball of the arm bone (head of the humerus) sits up in the socket of the shoulder blade (the glenoid cavity on the scapula).

What most people don’t realize is that the “socket” really isn’t that deep. In fact - it’s not really a “socket” at all so much as a flat vertical surface.

The “stability” of your shoulder complex comes from 4 small muscles that wrap around your arm bone and hold it squarely in place. These muscles, referred to collectively as your “rotator cuff”, make all the difference in your shoulder stability and function.

WHY DOES MY SHOULDER HURT?

The majority of shoulder pain I treat in my PT clinic comes from dysfunction of the rotator cuff. If these muscles aren’t performing their proper function the head of the humerus (arm bone) doesn’t move the way that it’s supposed to.

When that happens different tendons and muscles can get “pinched” and “irritated” which results in pain in your shoulder.

HOW TO DECREASE SHOULDER PAIN

One of the best ways to decrease (and prevent) shoulder pain in is by keeping your shoulder strong and stable. The best way to do that is with the correct rotator cuff strengthening exercises, which is exactly what I want to share with you in this video!

These are 6 of the best exercises to strengthen your rotator cuff muscles and decrease shoulder pain. The only equipment you’ll need is some sort of free weight for resistance (dumbbell, can off food, water bottle, etc).

Now let’s get to work!

ROTATOR CUFF EXERCISES FOR SHOULDER PAIN

FULL CAN
SIDELYING EXTERNAL ROTATION
T’s
Y’s
W’s
PRONE EXTERNAL ROTATION

Did you try the exercises in this video? What did you think? Were they more challenging than you had expected? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!

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OTHER GREAT SHOULDER VIDEOS YOU WILL ENJOY:

HOW TO SLEEP WITH SHOULDER PAIN: https://youtu.be/2-hS6mo7x4k

POPPING SHOULDER? WATCH THIS: https://youtu.be/yR6EnBqjKNs

10 BEST STRETCHES TO UNLOCK TIGHT SHOULDERS: https://youtu.be/Bv2iBmyKJMQ

FIX SHOULDER BLADE “WINGING”: https://youtu.be/l6lT7goOuvw

ROTATOR CUFF TENDONITIS ROUTINE: https://youtu.be/HJY9l5ZXmjQ
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