Shoulder Strengthening Exercises

The joint that is present at our shoulder, has a very wide range of motions to perform. Moreover, it is highly susceptible to injuries due to the soft tissues present in it. These days, due to the sedentary lifestyle of long working hours, in front of computer, many people experience shoulder blade pain. Rotator cuff injury is also a very common problem. The rotator cuff is nothing but a group of muscles, that is present in the shoulder joints. This problem is usually noticed in adults above 40 years. Shoulder exercises can help to alleviate all the above problems.

Some Exercises

Nowadays, maximum percentage of population follow a very hectic schedule with very less time for exercise and workout. Such a lifestyle leads to a number of health problems, like obesity, acute joint pains, including shoulder blade pain. These exercises can help such people get rid of the pain. Moreover, the workouts not only bring flexibility in the joint, but also tone the arm muscles. Stress relief, improved blood circulation, and relaxation are some more benefits. They can be performed with or without weights. Usually weights should not be used, in the initial recovery period of an injury. Here are some exercises given below:

Shoulder Flexion

  • Use a chair with straight back and a set of dumbbells to perform this exercise.
  • Now, sit on the chair and hold the dumbbells in both the hands.
  • Keep the arms in a straight position in downward direction.
  • Then slowly move the arms in front of the body, without bringing any bend in the elbows.
  • The arms should be parallel to the floor, later bring down the arms slowly.
  • Repeat the steps for 20 times in 2 sets.

Lateral Raise

  • Take a set of dumbbells and stand in a straight position, with some distance between the feet.
  • Keep the arms near the thighs, with the palms facing towards the body.
  • Now, gently raise the arms towards the sides, to bring them parallel to the floor.
  • Hold the position for a few seconds and slowly bring the arms to the starting position.
  • Repeat the steps for 20 times in 2 sets.

Barbell Shoulder Press

  • Stand in an upright position, with the barbell held in a correct posture.
  • Keep the body in a relaxed position.
  • Slowly raise the barbell in upward direction, by keeping a focus on shoulder muscles.
  • Stop raising the barbell just before the elbow joints become straight.
  • Then slowly bring down the barbell in a controlled motion and repeat the steps.

Dumbbell Overhead Press

  • Hold dumbbells in the hands and sit on a chair with straight back.
  • Now, slowly bring the dumbbells to the shoulder level, such that the palms face in forward direction.
  • Then gently press the dumbbells in upward direction, in a controlled motion.
  • Do not arch the back while raising the dumbbells.
  • Hold the position for a few seconds and bring down the dumbbells to the starting position.

Wall Push-Ups

  • Stand in an upright position facing towards a wall. Maintain a distance of approximate one foot from the wall.
  • Rest the palms on the wall, by extending both the arms and keeping the elbows straight.
  • Now, slowly bend forward, bend the elbows and reach the nose to the wall.
  • Then, get back to the original position and repeat the steps for 10 times.

Following the aforementioned exercises as a part of one’s daily workout routine might prove beneficial to make one’s shoulder joints more flexible and free from pain, thus strengthening them.

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