Shoulder is one of the most important joints in our body. It is the most mobile and least stable joint, which means very small changes can alter the mechanical function and causing problems. 

The muscles that stabilize and support the joint are primarily the rotator cuff muscles and the scapular stabilizers, the rhomboids, traps and serratus anterior —what’s commonly called the shoulder girdle.

Here are some simple home exercises to keep your shoulder joint healthy:

1) Thoracic spine roll + extension

30 seconds of rolling with 5~8 extensions along the upper back

2) Hand behind thoracic spine extension

8 reps for each side

3) Scapular push up to downward dog

10 reps

4) Seated external rotations

10-12 reps each side, 3 sets

5) Band pullaparts

10-12 reps, 3 sets

6) W & Y exercises

10-12 reps, 3 sets

Prepared by Leong Yi Zuang

Physiotherapist of Your Physio Johor

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