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Protect Your Shoulders
By Wayne L. Westcott |
 Quincy
- Many seniors experience shoulder discomfort,
especially during or after performance of activities that
involve the shoulder joint. Typically high on this list are
outdoor recreational activities such as golf, tennis,
gardening and yard work. The more vigorous the exercise the
more pronounced the pain, and the longer the recovery
period.
Shoulder discomfort should not be ignored as it can become
chronic and/or lead to more serious medical problems. I
therefore suggest that people with shoulder pain see their
physician prior to performing the recommended shoulder
exercises. Further, if any exercise causes shoulder
discomfort discontinue it immediately.
We typically refer to the relatively large deltoid muscles
as our shoulder muscles, and indeed they are. The deltoids
enable us to lift our arms forward, sideward, backward and
overhead. However, these outer shoulder muscles are not
usually responsible for joint discomfort. Instead the
relatively small muscles that comprise the rotator cuff are
more likely to be injured. These four muscles (supraspinatus,
infraspinatus, teres minor and subscapularis) essentially
hold the shoulder joint together and perform shoulder
rotational movements.
I recommend three specific resistance exercises to
strengthen these important shoulder muscles and to reduce
the risk of common rotator cuff injuries. To perform these
exercises in a progressive and productive manner, you will
need a few light dumbbells (1 lb., 2 lb., 3 lb.) and a few
elastic bands.
The first exercise is called shoulder abduction and
is performed with dumbbells. Stand with your arms at your
sides, elbows bent 90 degrees with hands to the front at
waist level, holding dumbbells vertically. Leading with your
elbows, slowly lift your arms side-wards until your elbows
are as high as they can comfortably go. The dumbbells will
again be vertical, but the bottom will now be the top.
Return slowly to the starting position and repeat eight
times. When you can comfortably complete 12 repetitions, p r
o g r e s s to the next heavier set of dumbbells.
The second exercise is known as internal shoulder
rotation and is performed with an elastic resistance
band attached to a door frame, bed frame or other secure
object. For your right shoulder rotator muscles, stand with
your right side towards the resistance band anchor, your
right arm vertical against your side, your elbow bent 90
degrees with your forearm horizontal and rotated to the
right. The elastic resistance band should be taught in this
(starting) position. Keeping your right arm against your
side, slowly rotate your forearm to the left until it
contacts (fully) your midsection. Return slowly to the
starting position and perform at least eight repetitions.
When you can complete 12 repetitions, progress to the next
heavier resistance band. Repeat these procedures with your
left arm for your left shoulder rotator muscles.
The third exercise is the opposite movement pattern
and is called external shoulder rotation. For your right
shoulder rotator muscles stand with your left side towards
the resistance band anchor, your right arm vertical against
your side, your elbow bent 90 degrees with your forearm
horizontal and rotated to the left, in full contact with
your midsection. The resistance band should be taught in
this (starting) position. Keeping your right arm against
your side, slowly rotate your forearm to the right as far as
comfortable. Return slowly to the starting position and
perform at least eight repetitions. When you can complete 12
repetitions progress to the next heavier resistance band.
Repeat these procedures with your left arm for your left
shoulder rotator muscles.
These three exercises are highly effective for strengthening
your rotator cuff muscles, which should reduce your risk of
shoulder injuries. If you perform one set of each exercise,
the training time should be approximately five minutes. I
recommend two training sessions a week, which represents 10
minutes well-spent for strong and injury resistant shoulder
joints.
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About The Author
Wayne L.
Westcott, Ph.D., is fitness research director at the South
Shore YMCA in Quincy, and author of the new book Strength
Training Past 50, 2nd Edition.
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