**A few moves to support the stability of the shoulder.** # Dumbbell Moves ## I Y T All 3 done laying flat on a table while holding LIGHT (2-3lbs) dumbbells, hinging about the shoulders, keeping your arms straight. Each done for sets of 10. Could do 2 rounds. - I - arms straight up over your head, thumbs up - Y - arms go up to make a Y, thumbs up - T - arms straight out, thumbs parallel to floor ## Rotation Laying on the side, laying on your side with your elbow stacked on your side. Hold ~5lbs. Rotate the shoulder to swing the hand up. You can do both external and internal movements: External  Internal  # Banded Moves ## Wall Slides Loop band in a circle around wrists. Place hands flat on a wall. Keeping your left hand still, take your right hand ↗️, then back to neutral, ➡️, then back, ↘️, then back. That's one set. Do 10 sets. Then do the opposite arm the same way. I have also seen a variation where you just walk your hands back and forth across a wall. ## Rotation Same move as dumbbell rotation, but with bands and done while standing. ### Bodyweight ## Shoulder Push-ups Shoulder retraction/extension while in an incline push-up position. Keep arms stuff, elbows locked, but raise and lower your body with just your shoulders. - Alternative, do a push-up, but add in a "cat"-like yoga stretch **** ## Source - Direct experience with a few PTs ### Related - [[Overhead Press]]