Does reaching overhead make your shoulder complain? Whether it’s putting a dish on a high shelf, throwing your kids in the air, or lifting a heavy suitcase in the overhead bin, that pain can make everyday stuff feel like a chore.
Shoulder clocks are a scapula (shoulder blade) stabilizer exercise, and they’re great for people with shoulder pain, especially when lifting the arm overhead. They’re often a good fit for people with diagnoses like rotator cuff pain, shoulder instability, and labrum tears.
Your arm needs a steady base to lift from. When the muscles around your shoulder blade aren’t doing their job, the rest of your shoulder ends up working overtime. Shoulder clocks help train those stabilizers.
Here’s how to do them: stand at a wall with a band in your hands. One hand holds the band against the wall, and the other reaches out toward the numbers on a clock. One trip around the clock equals one rep. Aim for 10-12 reps.
Here’s what it looks like:
Watch on Instagram
Watch on YouTube
Videos are great place to start, but please don’t treat yourself on videos alone. If your shoulder still hurts, you may need a more detailed evaluation from a skilled physical therapist. I would love to chat with you about it at SparkPhysio, call 816-200-2682, or click Schedule Today above!