Fix Poor Posture and Build Shoulder Strength with Dowel Assist Extensions

Introduction

The Standing Shoulder Extension with Dowel Assist exercise is an effective movement designed to improve shoulder mobility, strength, and stability. This exercise primarily targets the muscles involved in shoulder extension, including the posterior deltoid and latissimus dorsi, while also promoting improved posture and joint function. By using a dowel to assist in the movement, the exercise helps individuals safely and effectively increase their range of motion and strengthen key muscles around the shoulder joint.

Benefits of shoulder with dowel assisted extension

  1. Enhances Shoulder Mobility

One of the primary purposes of the Standing Shoulder Extension with Dowel Assist is to improve the range of motion in the shoulder. Shoulder extension involves moving the arm backward, which is crucial for activities like lifting, pushing, and carrying. For individuals with restricted shoulder movement, whether due to tightness, injury, or inactivity, this exercise can help gradually increase shoulder mobility, improving overall shoulder function.

  1. Strengthens the Posterior Shoulder Muscles

This exercise focuses on strengthening the posterior shoulder muscles, including the posterior deltoid and latissimus dorsi. These muscles play a crucial role in shoulder extension and stabilizing the shoulder joint during various movements. Strengthening these muscles can lead to better shoulder function, reduce the risk of injuries, and improve overall upper body strength.

  1. Promotes Better Posture

A strong and flexible posterior shoulder can contribute significantly to improving posture. Many individuals, especially those who spend long hours sitting or working at desks, develop a forward-rounded shoulder posture. This exercise counteracts that tendency by targeting the muscles that pull the shoulders back and downward. Improved posture can reduce discomfort and strain on the upper back and neck, helping individuals maintain proper alignment throughout daily activities.

  1. Enhances Shoulder Stability

In addition to strengthening the muscles, the exercise also enhances the stability of the shoulder joint. Stronger shoulder muscles lead to better joint support, reducing the risk of injuries such as shoulder impingement, rotator cuff tears, and dislocations. This is especially important for athletes, individuals with shoulder instability, or those recovering from shoulder injuries.

  1. Aids in Rehabilitation and Injury Prevention

For individuals recovering from shoulder surgery, injury, or overuse, the Standing Shoulder Extension with Dowel Assist can be an integral part of their rehabilitation program. By gradually restoring strength and mobility to the shoulder, this exercise helps individuals regain their functional range of motion while minimizing the risk of re-injury. It is also beneficial for injury prevention by strengthening the muscles that stabilize and support the shoulder joint.

Who Can Benefit from This Exercise?

The Standing Shoulder Extension with Dowel Assist is suitable for a wide range of individuals, including:

  1. Athletes – Especially those involved in sports that require overhead or throwing movements, such as swimming, baseball, or tennis, can benefit from improved shoulder mobility and strength.
  2. Post-Surgery or Injury Recovery – Ideal for individuals recovering from shoulder surgery, rotator cuff injuries, or shoulder strains, as it helps to restore range of motion and strength.
  3. Office Workers – People who sit for long periods or work at desks may experience tightness or rounded shoulders. This exercise can help improve posture and reduce discomfort caused by poor posture.
  4. Older Adults – Age-related shoulder stiffness or weakness can limit mobility. This exercise can help older adults maintain shoulder function and reduce the risk of falls or injury.
  5. General Fitness Enthusiasts – Anyone looking to improve overall shoulder health, strength, and mobility can benefit from incorporating this exercise into their routine.

To learn how to perform this exercise

Contact our experts at BJM physiotherapy.

Conclusion

The Standing Shoulder Extension with Dowel Assist is a valuable exercise for improving shoulder mobility, strengthening key muscles, and promoting better posture. By targeting the posterior shoulder muscles and enhancing joint stability, this exercise plays a crucial role in rehabilitation, injury prevention, and overall shoulder health. Whether you’re recovering from an injury, looking to improve your athletic performance, or simply aiming to enhance your daily functional movements, this exercise can support your shoulder health and contribute to long-term well-being.

References

  1. Escamilla, R. F., & Andrews, J. R. (2009). Shoulder muscle function and kinematics during rehabilitation exercises. Journal of Orthopaedic & Sports Physical Therapy, 39(7), 567-577.
  2. Boettcher, C. E., Ginn, K. A., & Cathers, I. (2008). The “ideal” scapular and humeral movement pattern during shoulder rehabilitation exercises. Clinical Biomechanics, 23(6), 692-702.
  3. Reinold, M. M., Wilk, K. E., & Andrews, J. R. (2009). Current concepts in the scientific and clinical rationale behind exercises for glenohumeral and scapulothoracic musculature. Journal of Orthopaedic & Sports Physical Therapy, 39(2), 105-117.
  4. Cools, A. M., Johansson, F. R., & Cambier, D. C. (2010). Shoulder rehabilitation exercises for the treatment of impingement syndrome: a systematic review. British Journal of Sports Medicine, 44(5), 347-362.
  5. Ludewig, P. M., & Braman, J. P. (2011). Shoulder impingement: biomechanical considerations in rehabilitation. Manual Therapy, 16(1), 33-39.