Let's Strengthen Those Shoulders!
How often do you think about your shoulders? Usually you don’t think too much about them until you injure them. Shoulders move in many different directions, but they can also be very unstable. Everyone is susceptible to a shoulder injury, but if you play sports with repetitive shoulder movements, especially overhead movements, you will have an even higher risk of shoulder injures.
Strengthening your shoulders has many benefits. To begin with, your shoulders will get stronger and your range of motion will improve, so you are less likely to get injured. Your posture will also improve because you will be working on pulling your shoulders back, and then you start to do it automatically. And, a big bonus is that strong shoulders help your waist to look slimmer.
Adding shoulder work into your work out routine does not need a lot of extra time or equipment, but you should do it on a regular basis. You can add one of the workouts as one of your circuits, or you can just add one or two exercises in two times a week when you work out.
I’ve included a great warm-up for you along with two workouts. One workout uses a band, and one is a workout with dumbbells. The warm-up is extremely important because you are more likely to have an injury if you don’t warm-up. If you are new to working out your shoulders, you might just want to start with only doing the warm-up and then progress to bands and then to weights. Listen to your body and decide what works best for you. So let’s get started on a great shoulder workout!
The Shoulder Warm-Up:
I use this warm-up before I have a shoulder or chest workout. You will need a band for two of these exercises. Perform the 3 exercises for 10 reps each and then repeat for 3 sets. See video above.
10 Band Rotations
10 Band Pull-Aparts
10 In-Out Elbows (no band)
Strengthen Those Shoulders Band Workout:
You will need a straight band to complete this circuit. Perform each exercise for 10 reps and repeat 2 more times for 3 sets. See video below.
10 Rotator Cuff In-Out Exercise
10/side Lat Pull-Down
10/side Bow and Arrow Pull
Strengthen Those Shoulders Weight Workout:
You will need a set of dumbbells for this circuit. Start with a light weight and progress to heavier weights. Perform each exercise for 10 reps and repeat 2 more times for 3 sets. See video below.
10 “V” Raises
10 High Pulls
10 Overhead Presses
When you start out you will feel your shoulders, but keep at it! Shoulders are important, so make sure to take the time to keep them healthy. Let me know what you think of these exercises in the comments below.
Check with your doctor before starting a new exercise routine.