Shoulder Strengthening Abduction:

Shoulder Strengthening Abduction:

One of the best ways to strengthen the shoulder is by abducting the arm. Abduction refers to a motion that pulls a structure or part away from the mid-line of the body.  For example, raising the arms up, such as when tightrope-walking, is an example of abduction at the shoulder. Abduction is needed in any overhead movement and in sports involving throwing motions like baseball, football, & basketball. The muscles that abduct the arm which we will focus on for shoulder strengthening are:

Deltoid:

  • Origin: clavicle and scapula
  • Insertion : deltoid tuberosity of humerous
  • Action: middle fibres of the deltoid abduct the shoulder
  •  Innervation: Axillary nerve (C5-C6)

Supraspinatus:

  • Origin: supraspinous fossa of scapula
  • Insertion: greater tubercle of humerus
  • Action:  abduction at the shoulder
  • Innervation: Suprascapular nerve (C5)

abduction with theraband, 3 sets 15 reps

lateral raise with dumbbells 20 reps, 3 sets

upright row kettlebell 3 sets, 20 reps each set

Leave a Reply

Your email address will not be published. Required fields are marked *