Top Exercises for Shoulder Stability

Mastering Positional Control: Exercises for Shoulder Range of Motion

After increasing tissue extensibility and restoring range of motion in the shoulder, the next critical step is owning these newly achieved positions. Positional control helps you maintain proper alignment and stability as you move through your shoulder’s full range of motion, reducing the risk of injury and promoting functional strength.

Here are some great exercises to enhance your end-range control and build strength in key shoulder positions:

1. Prone 90/90 External Rotation Lift
   This exercise targets external rotation and scapular stability, helping you strengthen your shoulder in a challenging position. Lying on your stomach, with your arms positioned at 90 degrees, focus on lifting your hands off the ground while maintaining control of your shoulder blades.
2. Prone T Lift
   A great exercise for posterior shoulder strength, the prone T lift engages the lower traps and rear delts. Lying face down, lift your arms to form a “T” shape, focusing on squeezing your shoulder blades together and controlling the motion.
3. Prone Overhead External Rotation Lift
   This variation of the prone external rotation focuses on building strength in the shoulder in an overhead position. The exercise helps improve scapular control and enhances stability when lifting overhead.
4. Wall Chest Pop
   A simple yet effective drill to increase shoulder stability in a standing position. Perform this movement by pushing against a wall with your hands, driving your chest forward while maintaining control of the scapular position and keeping your shoulders engaged.
5. Long Lever Banded External Rotation
   A great exercise for increasing external rotation strength and control, this move utilizes a resistance band to challenge your shoulder in a long lever position. Maintaining a controlled external rotation through the full range will build both strength and stability.
6. Arm Bar Corkscrew
   This dynamic exercise targets the shoulder’s stability in a rotational pattern. Lying on your back with one arm extended overhead, rotate your body while keeping the arm in position to improve shoulder control and rotational stability.

Incorporating these exercises into your routine will help you take control of your shoulder’s range of motion and improve overall functional strength. Whether you’re recovering from an injury or enhancing performance, mastering positional control is key to achieving long-term shoulder health.

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