How do you strengthen shoulder muscles?

Answer 1

I am no docotor and this advise comes from my experience with dislocated shoulders. I have dislocated both shoulders, at different times thankfully. There were two different approaches to healing the shoulder so please read both.

POSITION ONE

The first was back in the early 2000s and I was instructed not to use my arm for 6 weeks and after to start physical therapy. I had my arm in a sling for 6 weeks and did 2 or 3 weeks of physical therapy. The physical therapist would warm up my shoulder, then work with me on some shoulder exercises similar to what you see here on these websites:

http://www.physioroom.com/experts/asktheexperts/answers/qa_mb_20050225.php

http://www.Google.com/url?sa=t&source=web&ct=res&cd=13&url=http%3A%2F%2Fmedicalcenter.osu.edu%2FPatientEd%2FMaterials%2FPDFDocs%2Fexer-reh%2Fupper%2Fstrengthen-shoulder.pdf&ei=kBRmSe3cJITYNM7wyLYE&usg=AFQjCNGgIQ1xroNnQlWGQYAUM07CjXKAbg&sig2=ZzJwXiap15g0qVPpxRXfxA

http://www.aafp.org/afp/980215ap/980215a.html

At the end of the session the physical therapist would ice my shoulder to keep the inflammation down. I did not continue faithfully my exercises at home and my shoulder has been weak ever since. I can't express enough that these exercises should be done consistently and possibly for the rest of your life. I was told that when you dislocate your shoulder you've stretched something in there that never returns to its original state and the only hope you have is strengthening the muscle around the shoulder.

POSITION TWO

In 2008 I dislocated my other shoulder and the approach was different. I was told to keep using my arm, just no over head lifting. Well that didn't work out well because using my arm made it hurt more. I think the advise should have been a little more specific as I got the impression I could use the arm/shoulder as normal. I couldn't. The idea of still using your arm when it is hurt is that 6 weeks in a sling can cause your shoulder to get stiff and lock-up and you don't want that. However the simplistic advise from my orthopedist just helped me to injury myself more. So my advise is if it hurts to make a certain movement then don't do that movement until you can do it without it hurting. While it may not be a good thing to be in a sling your shoulder still has to heal and aggravating it doesn't help. You can take anti-inflammatory drugs or ice your shoulder to keep the inflammation down. The exercises on the web pages above still apply with this approach.

Answer 2

To strengthen shoulder muscles, lift arm up and out at 45 degrees angle from the body. Keep the wrist firm and lift up to shoulder height, pause for a second and return to starting position.

Answer 3

I do Front Raises for the Anterior Deltoid, Lateral Raises for the lateral head, and Rear Delt for the Posterior Head.