Shoulder Stability: Three Essential Exercises for Athletes

Whether you are serving in tennis, swimming laps, or tackling on the field – shoulder stability is critical for performance and injury prevention. A strong and stable shoulder allows efficient power transfer from the trunk while protecting delicate joint structures

Understanding the shoulder joint and shoulder stability

The shoulder joint (glenohumeral joint) sacrifices stability for mobility — meaning it relies heavily on the rotator cuff and scapular stabilisers for support. Weakness or imbalance in these muscles can cause instability, tendon irritation, or even dislocation.

Common causes of shoulder instability

– Overuse from repetitive overhead movement e.g., serving or throwing.
– Poor control of shoulder blade positioning.
– Imbalances between the front and back of the supporting shoulder muscles.
– Previous injuries that lead to compensatory movement patterns.

Key shoulder rehabilitation exercises

1. Scapular retraction holds: strengthens the mid-back muscle that anchor the shoulder blade
2. External rotations with a band with the shoulder at 90deg: builds rotator cuff endurance, crucial for overhead stability.
3. Push-up plus: engages the serratus anterior, improving control and shoulder positioning during pushing tasks.

Evidence supports targeted strengthening of the rotator cuff and scapular muscles for both prevention and rehabilitation. Consistency, rather than intensity – is the key to long-term success.

How physiotherapy helps shoulder stability

Our physiotherapists will assess your movement, posture, and strength imbalances, then prescribe tailored exercises specific to your sport. We will guide your progress from foundational control to advanced sport-specific drills.

Want stronger, more reliable shoulders? Book with our South Melbourne physios here at City South Physiotherapy — we’ll help you build the stability to perform at your best.