If you’re looking to provide dynamic stability to the shoulder area, then these side-lying shoulder exercises will help. They’re designed to help train the rotator cuff for function, increase range of motion and build strength. The idea is to use a lower weight load and higher repetition in the area. In this video, Dr. Haim Hechtman, DPT, demonstrates three types of exercises.
External rotation.
Lying on one side, keep the upper arm pressed against the body and bent 90 degrees at the elbow. The elbow should be perpendicular to the shoulder. Bring the weight slowly down to the ground, hold for 2-3 seconds, and then up towards the ceiling and hold for 2-3 seconds again. Repeat 20 times.
Abduction.
Keeping your arm by the hip, raise your arm straight up into the air about six inches. Hold for 2-3 seconds, then bring it back down. You should feel the work in your shoulder, but not your neck. Repeat 20 times.
Shoulder forward flexion.
Bring the weight forward in front of your body, hold for 2-3 seconds, then back and hold for 2-3 seconds. Repeat 20 times.