Safe Shoulder Exercises

[Sportsmedjosh]

For shoulders with anterior glenohumal hyperlaxity or instability

Do not perform these exercises

• Lat Pulldown - behind the head
• shoulder press - behind the head
• supine bench press with wide grip
• flys with typical form
• back squat

For Shoulders with anterior glenohumeral hyperlaxity or instability substitute with

• Lat Pulldowns with elbow extension 30 degrees anterior to the shoulder (Scaption)
• Shoulder Press with hands, elbows in front of the shoulders
• Supine Bnch Press - grip 1.5x shoulder width

Rotator Cuff/Bursa Impingement
Do not perform any exercise that overloads at greater than 90 degrees-flexion or adbuction substitute with:

• Lateral Raises (scaption) with dumbells and with thumbs up posiion
• Upright Row to 80 degrees only or omit exercise; to pec level
• Substitute Lat Pulldown in place of Supine Pullover with arms hyperflexed

• push up with a plus-close grip hands at shoulder width
• press up with seated on bench with hands below and anterior to hip joint, opposite shoulder shrugg
• Internal/External Rotation - in neutral plane or at 90 degrees abduction