Athletes and laborers should keep their shoulders in good shape for their professions. Overextending the shoulder or even working the muscle too much can cause injury. Certain exercises can help you prevent or treat injuries, but they must be done consistently and at a moderate, comfortable rate.
Starting Out
To begin, sit, stand or kneel with your back straight and your neck relaxed. Hold the tennis ball between your left and right hand and slowly push your arms out in front of you. Stop when you can feel the muscles stretch. Bend your elbows gradually while lifting your arms over your head. Bring your elbows as close to your ears as possible and drop the ball before bringing your arms back to their regular position. Repeat this process between five and 10 times at first. Gradually work your way up to 30 repetitions.
Keep your elbows in at the side of your body and place your hands in front of your chest while holding the tennis ball. Exhale as you extend your arms in front of you and inhale while bringing them back toward your chest. Again, repeat this process between five and 10 times at first. Gradually work your way up to 30 repetitions.
Mid-Exercise
Place a tennis ball in the palm of each hand. Extend your arms straight out in front of you while holding the ball, palms upward. Open your arms slowly, as wide as you can while remaining comfortable. Breathe in deeply as you do so. Squeeze your shoulder blades together, then slowly return your arms to the starting position.
Repeat this exercise 10 to 15 times each set, and complete two or three sets. Take a moment to do an alternate exercise between each set. Try holding your arms straight out in an airplane position, with a tennis ball in one hand. Raise your arms up so your hands meet above your head. Transfer the ball from one hand to the other, then return your arms to the airplane position. Repeating this 5 to 10 times provides an excellent break between sets of the primary exercise.
Ending the Session
Stand up and face the wall. Keep the ball in one hand and lean on the wall, supporting yourself with the hand that is holding the ball. Make sure you are leaning at a very slight angle (80 degrees) so there is no risk of falling. Take one step back while remaining in the leaning position and rotate your hand over the ball. The rotation must be done clockwise and counterclockwise. Repeat one rotation 10 times per set and complete five sets. Rest for a moment or switch hands after each set.
End the session with a simulated throw routine. Give yourself plenty of space to move. Squeeze the ball in your hand while pretending to throw it in slow motion. Start with a tight grip and gradually loosen your grip as you move your arm through the simulated throw. Repeat this motion between 10 and 20 times.
Tags: your arms, tennis ball, your elbows, airplane position, , arms straight