Shoulder Stabilization Exercises

by Jason Aberdeene

About Jason Aberdeene

Jason Aberdeene has been a freelance writer since 2008. His articles have appeared in the "UCSD Guardian" and on various websites, specializing in teen health. An assistant at Kagan Physical Therapy since 2009, Aberdeene has a Bachelor of Arts in philosophy from the University of California, San Diego.


Shoulder stabilization exercises are designed to strengthen your shoulder muscles in an effort to prevent injury or help you rehabilitate an injured shoulder. Shoulder stabilization exercises range from rotator cuff strengthening exercises to scapular stabilization strengthening. Depending on your current range of motion, the shoulder stabilization exercises you perform will help improve your mobility and flexibility.

Standing Flies

This basic exercise is designed to help you stabilize your scapula, or shoulder blade. Grab a pair of 2 pound dumbbells. From here, stand up straight with your knees slightly bent and arms at your sides. Lift both the weights up and away from your body, until they reach shoulder height. Slowly lower your arms back down, repeating the exercise 10 to 20 times before stopping. As your shoulders develops strength, increase the weight of the dumbbells.

Shoulder Abduction

Stand up straight with your arms at your sides and knees slightly bent. Take your right arm, extending it out and away from your body, keeping it parallel with the ground and with your thumb up. From this position, bring your arm down to the side of your body. Lift back up into this position, holding for a count of five seconds before bringing your arm back down. Repeat this exercise with both arms until fatigued.

Low Trap Set

This exercise will strengthen your traps, indirectly strengthening the rest of your shoulder muscles. Sit down with your feet flat on the floor and your back straight. Place both of your hands on your lap, bringing your shoulder blades down and in toward the middle section of your spine. Hold this pose for a count of two seconds before relaxing. Repeat this exercise 10 times, making sure to not let your shoulders shrug during the exercise.

Standing Supraspinatus

Stand up with your arms at your sides and thumbs out. With your right thumb pointed to the floor, move your arm out and away from your body until it is at a 30-degree angle. From here, lift your arm forward and up 45 degrees. Hold this position for a count of five seconds before lowering your arm back down. Repeat this exercise, alternating between arms.

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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or