Strong shoulders are crucial in carrying out everyday functional tasks. Whether we are pulling, pushing, or lifting overhead, shoulder muscles come into play. Exercises meant to target shoulder muscles specifically help in strengthening shoulder muscles and improving posture. Strong shoulders also ease out overhead movements. The shoulder joint is very mobile and unstable and is prone to injuries. Strong shoulders prevent this injury risk. Let’s start with the exercises.
- Arm Circles-Start standing with legs shoulder-width apart, holding a dumbbell in each hand, arms extended out to sides at shoulder height, palms facing the floor. Make 10-15 small, clockwise circles with arms and later repeat the movement in an anti-clockwise direction. This exercise will increase your shoulder mobility and range of motion.
2.Seated Shoulder Row– Sit on the floor with hips and knees flexed to 45 degrees. Place the middle of the resistance band behind the feet. Grasp the ends of the band and pull it toward your hips. Hold the stretch for 10 seconds and return slowly while keeping your back straight. Repeat ten times.
3. Prone Y’s and Prone T’s- For Prone Y’s, lie facedown on the floor and extend your arms in front of you to form a Y shape with thumbs pointing up. Lift your arms, hold for 5 seconds and return to starting position. For Prone T’s exercise, lie on the floor face down and extend your arms out 90 degrees to your sides. Lift your arms from this position, hold for 5 seconds and slowly return. Do ten repetitions each for Prone Y’s and Prone T’s.
4. External and Internal Rotations of the shoulder with resistance bands-Tie one end of the resistance band to the doorknob and hold the other end in your hand. Keep the arm close to the body and bend 90 degrees at the elbow. Bring your hand towards your navel by rotating the shoulder internally and then move your hand outwards by rotating the shoulder externally. Repeat ten times in each direction.
5. Band Pull-Aparts – Lift your arms straight forward in front of you till shoulder level. Grab each end of the resistance band in your hands, shoulder-width apart. Pull the exercise band apart as far as you can, hold for 5 seconds and return to starting position. Repeat ten times.
6. Lateral Raise-Stand tall with your feet hip-width apart, your arms at your side, and palms facing downwards. Holding a dumbbell in each hand, raise your arms to your sides until they are at level with your shoulders. Slowly lower your arms. Do 10-15 reps.
7. Overhead Triceps Extension– Stand with feet shoulder-width apart. Hold a weight with both hands and extend it up overhead. Now bend your elbows and slowly lower the weight behind your head. Then slowly return to the starting position. Keep your upper arms close to your ears and elbows pointing forward throughout the exercise. Do ten repetitions.
Start slowly and gradually increase the duration and intensity of these exercises as you gain strength. Whether you want to strengthen shoulder muscles, improve the efficiency of everyday upper arm movements, or avoid injury, these exercises help you achieve your goals.
STAY STRONG! STAY HEALTHY!
Physio Insights 