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Step 1
Review proper weight lifting techniques. Seek the advice of a certified athletic trainer before beginning your shoulder exercise program. Mastering correct form will help you to avoid injury and build strength faster.
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Step 2
Strengthen your shoulders by using exercises targeting the front, middle and back deltoid muscle fibers. For example, front, side and back shoulder raises performed with theraband, dumbbells or exercise machines will add strength and balance to your shoulder.
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Step 3
Exercise the secondary muscles of the shoulder. Try pullovers (serratus anterior), push ups (pectoralis major/minor), upward and seated rows (rhomboids major/minor) and shrugs (trapezius and levator scapulae) to promote overall shoulder stability.
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Step 4
Work the rotator cuff. Crossovers, internal/external shoulder rotation and lateral raises (with thumbs down and arms slightly forward) are exercises that will strengthen the surrounding rotator cuff muscles.
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Step 5
Get adequate rest. Most therapists recommend resting body parts for 24 to 48 hours between workouts. Sufficient rest enables the muscles to repair and become stronger while preventing overtraining.
