CLOSED CHAIN SHOULDER EXERCISES

Closed chain shoulder exercises are a type of exercise that helps to strengthen the muscles and tendons around the shoulder. These exercises can be performed with or without weights, and they often involve moving the arm in a circular or back-and-forth motion.
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The shoulder is a ball-and-socket joint that allows a wide range of motion in the arm. However, this mobility also makes the shoulder vulnerable to dislocation and injury. 


To maintain shoulder health, it is important to perform regular exercises that target the muscles and connective tissue around the joint. For example, weightlifting and other resistance exercises help to build and maintain muscle mass, while stretching exercises help to keep the muscles and tendons flexible. 


Many different exercises can be performed to strengthen and stretch the shoulder muscles, so it is important to consult with a doctor or physical therapist before beginning any new workout routine. With some care and attention, however, it is possible to keep the shoulders healthy and strong.


Closed chain shoulder exercises are often used by physical therapists to help patients recover from injuries, and they can also be used to prevent injuries from occurring in the first place. Some of the most common closed chain shoulder exercises include external rotation, internal rotation, and scaption. By performing these exercises regularly, you can help to keep your shoulders healthy and strong.

Here are some important Closed Chain Shoulder Exercises are:-
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Quadruped Band Series EXERCISE
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This is a great starting point for those who have never done closed chain exercises before. The quadruped position (on all fours) is very stable, so you can focus on perfecting your form without worrying about falling over. This exercise series works the rotator cuff muscles, which are responsible for stabilising the shoulder joint. To perform the quadruped band series, you will need a resistance band and a sturdy surface to Anchor the band too. Start in the quadruped position with your knees and hands on the ground.
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Place the resistance band around your wrists and hold onto the ends of the band with your hands. keeping your elbows close to your sides, slowly lift your arms up until they are parallel with the ground. From here, rotate your arms out to the sides and then back to the starting position. Repeat this exercise 10-15 times.

​ Doorway Stretch EXERCISE
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The doorway stretch is a simple but effective way to stretch the muscles around the shoulder. This exercise can be performed anywhere there is a door frame, so it is convenient to do at home or office. To perform the doorway stretch, stand in a doorway with your arms extended out to the sides. Place your hands on the door frame at about shoulder height. Lean forward slowly until you feel a stretch in your shoulders and chest. Hold this stretch for 30 seconds and then return to the starting position. Repeat 2-3 times.
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 High Plank on Balance Board EXERCISE

This is a more advanced version of the standard plank exercise. The addition of the balance board challenges your stabiliser muscles, which helps to improve shoulder stability. To perform this exercise, place a balance board on a flat surface. Place your hands on the board shoulder-width apart and extend your legs behind you so that you are in the high plank position. Keeping your core engaged, slowly shift your weight from side to side, letting the board roll underneath you. Continue for 30-60 seconds and then rest for 30 seconds. Repeat 2-3 times.

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  ShOULDER Dumbbell Press EXERCISE
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The dumbbell press is a basic but effective exercise for strengthening the muscles around the shoulder. This exercise can be performed with a variety of weights, so it is suitable for all fitness levels. To perform the dumbbell press, start by lying on your back on a flat surface with a weight in each hand. Press the weights straight up overhead, keeping your elbows close to your sides. Lower the weights back down to the starting position and repeat. Aim for 10-15 repetitions.
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 Shoulder Taps EXERCISE​

Shoulder taps are a great way to improve shoulder stability and coordination. This exercise is also convenient to do anywhere, as all you need is your body weight. To perform shoulder taps, start in the high plank position with your hands placed directly under your shoulders. Keeping your core engaged, lift one hand off the ground and tap the opposite shoulder. Return to the starting position and repeat on the other side. Continue alternating sides for 30-60 seconds.
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 Ball Walkouts EXERCISE
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Ball walkouts are a great way to improve shoulder mobility and flexibility. This exercise is also convenient to do at home, as all you need is an exercise ball. To perform ball walkouts, start by sitting on the exercise ball with your feet flat on the ground. Place your hands on the ball and roll it forward until your legs are extended straight in front of you and the ball is resting under your hips. From here, keeping your core engaged, slowly walk your hands out in front of you until the ball is touching your shins. Return to the starting position and repeat. Aim for 10-15 repetitions.

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 Bear Crawls eXERCISE
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Bear crawls are a great way to improve shoulder and hip mobility. This exercise is also a good cardio workout. To perform bear crawls, start in the quadruped position with your hands and feet on the ground. Keeping your core engaged, lift your knees off the ground and begin crawling forward, moving opposite arms and legs at the same time. Continue for 30-60 seconds and then rest for 30 seconds. Repeat 2-3 times.

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​Conclusion
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Performing closed chain shoulder exercises that improve shoulder mobility and stability is important for overall health and fitness. The exercises described above are just a few of the many options available. Incorporating these exercises into your regular routine can help to improve your range of motion, flexibility, and strength.