Your shoulders may not need to withstand a collision with a 200-pound hockey player. But they do need to be stable enough to hold up against daily wear and tear like lifting a grandchild or placing your carry-on luggage into the airplane overhead bin.

In hockey, having strong, healthy shoulders is key to avoiding injuries, says Sean Skahan, strength and conditioning coach for the Minnesota Wild NHL team.

“Our...

Your shoulders may not need to withstand a collision with a 200-pound hockey player. But they do need to be stable enough to hold up against daily wear and tear like lifting a grandchild or placing your carry-on luggage into the airplane overhead bin.

In hockey, having strong, healthy shoulders is key to avoiding injuries, says Sean Skahan, strength and conditioning coach for the Minnesota Wild NHL team.

“Our sport involves a lot of physical contact,” he says. “We focus on strengthening the muscles around the shoulders to help players avoid common injuries like shoulder separations, dislocations and rotator cuff strains.”

Shoulder health is just as important if you spend more time at a desk than on the ice. Building shoulder strength can help undo the rounded forward posture that comes from sitting in front of a computer all day. And having good shoulder mobility will make everyday tasks, like reaching up to grip the subway train handle for balance, easier.

The shoulder is a ball-and-socket joint that is mobile, but also unstable. The muscles of the rotator cuff move and stabilize the shoulder. The muscles that support the shoulders, including the rhomboids, trapezius, and deltoids, are a lot smaller than the quads and hamstrings, the big muscles that stabilize the knee joint.

To avoid overstraining these muscles, focus on form and start with body weight or very light weight, says Mr. Skahan. These six exercises can be performed as a shoulder workout, or you can integrate the stretches into your daily routine.

The Workout
Foam Roll T-Spine

Why: When our thoracic spine, the 12 vertebrae between the neck and low back, is tight or stiff, it can inhibit shoulder mobility. This affects everything from our posture to our ability to move our arms above our head.

How: Lie on the floor face up with a foam roller placed horizontally under your middle back. Your knees will be bent, feet flat on the floor and hands can be crossed at the chest or clasped at the lower neck to support your head. Lift your hips to move the roller up the back. Stop just below the neck. Roll back down the spine. Repeat 10 times.

A foam roller can help loosen up the thoracic spine.

Doorway Chest Stretch

Why: Sitting hunched over a computer for hours a day can cause shortened and tight pectoral muscles that can pull the shoulders down and forward, says Mr. Skahan. This simple stretch helps open up the chest.

How: Stand in an open doorway. Raise each arm up to the side, elbows bent at 90 degrees. Rest your palms on the door frame. Step one foot forward until you feel a stretch in your chest and shoulders. Don’t lean forward. Keep a tall spine. Hold for 30 seconds. Repeat three times or perform throughout the day to break up long stretches at your desk.

Cable Machine External Rotation

Why: This exercise focuses on strengthening the rotator cuff muscles that externally rotate the shoulder.

How: Stand with your left side facing a cable machine. The cable height should be adjusted to match your elbow height and the weight should be light to start. Grip the handle with your right hand and bend your right elbow 90 degrees so your right forearm is parallel to the ground. Keep your elbow close to your hip and rotate your right arm away from your body, just beyond 90 degrees. Pause and return to start. Perform three sets of 10 to 20 reps per side.

Option: You can perform this exercise using a resistance band anchored to a doorknob in a closed doorway.

The external rotation exercise focuses on strengthening the rotator cuff muscles.

Chin-Ups

Why: Chin-ups work the biceps and lats and help improve grip strength. Because the exercise requires a decent amount of baseline strength to perform, it’s a good measure to track the increase in your upper body strength.

How: Grip a pull-up bar underhand, palms facing you, hands shoulder-width apart. You can also use the rungs of monkey bars at a playground. Slowly pull your chin up above the bar. Lower down slowly with control. Complete as many as you can without losing form.

Options: If you can’t do a chin-up, start by focusing on the eccentric, or lowering, portion of the exercise. “The stronger you get at lowering, the stronger you will get at pulling your chin over the bar,” says Mr. Skahan. Start with your chin over the bar, then lower down as slowly as possible until your arms are straight. Drop down to the floor and repeat. If you’ve already mastered the chin-up and want an added challenge, perform the exercise while wearing a weighted belt.

YTWL Series

Why: This series of exercises isolates the muscles of the upper back and the rotator cuff, Mr. Skahan says. They help with shoulder strength and mobility, as well as help improve posture. Repeat three sets of 10 reps of each exercise or perform one set throughout the day.

How: Lie facedown on a weight bench with your arms dangling beneath your shoulders, chin resting on the bench. Your arms will move to resemble the shape of each letter. Engage your core and pinch your shoulder blades together as you perform the movements.

Y: Lift straight arms upward and outward to 45 degrees, palms facing each other. Pause at the top, slowly lower down.

T: Lift your arms straight out to the sides, thumbs facing up, until they are parallel with the floor. Pause at the top, slowly lower down.

W: Bend your elbows so your palms touch under the bench. Raise the elbows up to a 90-degree angle, palms facing down at the top of the movement.

L: Bend your elbows to 90 degrees so they are in line with your shoulders, palms facing toward your feet. Lift the hands up toward head-height, so each arm will resemble a letter “L” at the top of the movement. Slowly lower down.

Options: If this feels easy, hold a light weight of no more than 5 pounds in each hand. To challenge your core, you can perform these drills while lying facedown over a stability ball.

The YTWL series isolates the muscles of the upper back and the rotator cuff.

Farmer’s Carry

Why: This loaded carry improves upper back, grip and single-leg strength while also working hip and core stability. The muscles used to grip the weights activate the rotator cuff muscles and, as a result, help stabilize and strengthen the shoulder joint, says Mr. Skahan.

How: Grip a kettlebell, dumbbell, water jug or even a small packed suitcase with a handle in the right hand. If you are slumping to the right side even before you start walking, use a lighter weight. Walk 20 yards at a slow pace then switch the weight to your left hand and walk back to start. While walking, keep your shoulders pulled back and core tight. Think about maintaining a tight grip on the weights throughout the drill. Repeat three sets.

SHARE YOUR THOUGHTS

What do you do to strengthen your shoulders? Join the conversation below.

Write to Jen Murphy at workout@wsj.com