Draw your shoulder blades together in plank exercises to further stabilize your shoulders.
The American Council on Exercise defines joint stability as being able to maintain or control the movement or positioning of joints in the body. Your body's neuromuscular system and connective tissues work together to achieve joint stability. As your body achieves the right balance of stability and mobility, you achieve better overall balance. Completing balance exercises can help you target various joints to improve stability as a whole. All joints have the capability for stability, although some are more designed for mobility. For example, although shoulders primarily facilitate mobility, they must be stable enough to protect your arms and wrists when exercising.
Plank Pose: Shoulders and Wrists
Your shoulders and wrists keep your body stable in plank pose as you balance on your hands and toes. Start this exercise on all fours, with your palms pressing into the ground directly beneath your shoulders and your knees lined up beneath your hips, according to yoga educator Rachel Scott. Shift your weight into your palms and then step back with your right foot. Find your balance, and then step back with your left foot. Engage through your abdominal muscles and keep your gaze fixed on the floor so your neck stays in alignment. Press evenly through your palms to keep your wrists stabilized, and engage through your biceps while relaxing your shoulders away from your ears in order to keep the shoulders stabilized.
Eagle Balance: Hips and Knees
Improve your joint stability with eagle pose, a balancing posture that requires lower-body strength and stability. Begin by pressing both feet evenly into the ground while standing, and then shift your weight into your right foot. Slowly bend and lift your left knee to hip-height. Then, cross your left thigh over your right thigh, aligning the knees and maintaining stability by activating your quadriceps. If possible, wrap your left foot around your right calf. Keep both hips stabilized and level, squeezing your legs together as you sink lower through your hips. Swivel slightly to bring your knees into alignment down the centerline of your body. Switch to repeat with the right leg on top of your left leg.
Warrior III: Ankles and Knees
This exercise requires lower-body strength and balance, allowing you to practice stabilizing your ankles and knees. Begin by pressing both feet evenly into the ground directly beneath your hips. Shift your weight into your right foot, and then slowly draw your left knee to hip-height. Press your palms together at your sternum, activate through your abdominals, and then dive your torso forward with extended arms as you extend your left leg straight behind you. Stay strong through your quadriceps to keep your knee stabilized directly over your ankle. If you notice wobbling, bend slightly in your right knee to protect your joint. Switch to repeat on the other side.
Floor Bow: Shoulders and Ankles
Floor bow requires strong abdominal muscles and your body's balance as it lifts upward toward the ceiling. To complete this exercise, lie on your belly with your knees bent and the soles of your feet pointed toward the ceiling. Reach back with both arms to grasp the inside of each foot. Relax your shoulders away from your ears, engaging through your biceps to stabilize your shoulders. Keep your feet flexed and actively pressing into your hands to help improve wrist stability.