Proprioception is what allows your brain and your body to "talk" to each other. It is what allows you to identify where you are in space. It also is what makes it possible for the muscles and tendons in your shoulder to work together to build strength and body awareness. You can do unstable exercises to train your shoulders in what is called a proprioceptively-enriched environment. Consult a physician or physical therapist for specific guidelines. Usually three days a week of shoulder exercises is adequate.
Alternating Shoulder Scaption
Alternating exercises create a proprioception challenge for the joint being exercised. The alternating scaption exercise will build strength in your deltoid muscle and your rotator cuff tendons. Stand up straight with your feet hip-width apart and hold a lightweight dumbbell in each hand. Rotate your forearms so that your thumb is on top and the dumbbells are vertical. Place your arms at your sides slightly in front of you legs. Raise your right arm up at a 45 degree angle from your body to eye level height. Keep your shoulders pulled back and your hips tucked. Lower your right arm and then lift your left. Do 10 to 12 reps per arm. Use a dumbbell that fatigues your shoulder on the last rep, but not before. You should not have to arch your back or raise your shoulders toward your ears to do this exercise. You can do two to three sets.
Bosu Lateral Raises
Another way to exercise your shoulder in a proprioceptively-enriched way is to stand on the rounded side of a Bosu ball. The Bosu ball is a balance trainer. It can be bought at most sporting goods stores. Standing on one leg on a pillow is a cheaper way to do this exercise, but the Bosu ball will be more effective. Hold a lightweight dumbbell in each hand with your arms at your sides and your palms facing your body. Pull your shoulders back and lift your arms straight into the air. Do not lift higher than shoulder height. Check that your shoulders are pulled back and your arms are in line with your shoulders, not in front of them. Hold your arms lifted for two seconds to build isometric strength. Lower your arms to your sides. Do 12 reps. Two or three sets is good.
You can also alternate your arms like with the previous exercise.
Single Arm "W"s Exercises
This exercise really works your rotators and increases your coordination and flexibility. Performing an exercise with only one arm creates weight on one side and challenges your proprioception. Stand up straight on the floor or a Bosu ball. You can also sit on a stability ball for more core work and proprioception. Hold a lightweight dumbbell in your right hand and put your left hand on your waist. Bend your right elbow with your palm facing forward like you're waving at someone. Raise your arm so that the weight is above your shoulder. Rotate your arm down toward the floor keeping your elbow bent. Stop at your comfortable range of motion. This could mean that your palm is facing the floor or facing the wall behind you. Do 10 to 12 reps and then do your left side. Your range of motion may be different on your left side. Do not try to do the same distance on both sides if it is uncomfortable. Do two to three sets.
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