Glenohumeral exercises

Glenohumeral exercises target the muscles surrounding the glenohumeral joint, which is the ball-and-socket joint that connects the humerus (upper arm bone) to the scapula (shoulder blade). Strengthening these muscles can help improve shoulder stability, mobility, and overall function. Here are some exercises to target the glenohumeral joint:

1. *Shoulder Flexion*: Hold a light weight or resistance band and lift your arm forward and up, keeping your elbow straight.

2. *Shoulder Extension*: Hold a light weight or resistance band and lift your arm backward and up, keeping your elbow straight.

3. *Shoulder Abduction*: Hold a light weight or resistance band and lift your arm out to the side, keeping your elbow straight.

4. *Shoulder Adduction*: Hold a light weight or resistance band and lift your arm across your body, keeping your elbow straight.

5. *Internal Rotation*: Hold a light weight or resistance band and rotate your arm inward, keeping your elbow at a 90-degree angle.

6. *External Rotation*: Hold a light weight or resistance band and rotate your arm outward, keeping your elbow at a 90-degree angle.

7. *Shoulder Rotations*: Hold a light weight or resistance band and rotate your arm in a circular motion, first clockwise and then counterclockwise.

8. *Wall Slides*: Stand with your back against a wall and your arms at your sides. Slowly slide your arms up the wall, keeping your elbows straight, and then back down.

9. *Arm Circles*: Hold your arms straight out to the sides and make small circles with your hands.

10. *Resistance Band Shoulder Rotations*: Use a resistance band to perform internal and external rotations, as well as flexion, extension, abduction, and adduction exercises.