Shoulders

Function: The SHOULDER joint is considered a ball-andsocket joint that allows for great freedom of range of motion (ROM). It is comprised of four distinct joints that allow the human body the flexibility to reach up in a cupboard for a dish or, with training, to throw a 90-mile-an-hour fastball. As noted above, the nerves that supply the shoulder and lower arm originate from the spinal cord at the cervical level and converge to form a complex network that flow down the arm to allow for both fine and gross motor skills to occur. There are also several ligamentous and blood vessels structures throughout the shoulder complex that allow the upper extremity to perform a variety of activities of daily living.

Shoulder shrugs: draw your shoulders up
toward your head. Slowly lower. Repeat
15 times.
Overhead presses: lift arms so that elbows
are bent and parallel to shoulders. Raise
arms upward until they are straight.
Slowly lower. Repeat 15 times.
Lateral raises: draw arms away from the body until hands are at the level of the
shoulder. Slowly lower. Repeat 15 times.
Seated butterfly lift: with weights at the side and trunk leaning forward slightly, lift
arms out to the side. Slowly lower arms to start position. Repeat15 times.
Front raises: draw arms forward in front of your body
until hands are at the level of theshoulder. Slowly lower.
Repeat 15 times.
Wall push-ups: place hands on wall with elbows in
bent position and feet slightly away from the wall;
straighten elbows and slowly draw chest/ upper body
away from the wall. Bend arms to return to start
position. Repeat 15 times.