Health and Wellness

5 Shoulder Strengthening Exercises You Should Add To Your Fitness Routine

Healthy and strong shoulders are a sign of good health! If you’re finding it difficult to maintain good posture or are finding it impossible to perform daily tasks, then perhaps you should add shoulder exercises to your routine.

The Benefits of Shoulder Strengthening Exercises

Before we dive into the details, here are a couple of benefits of performing strengthening exercises:

    • Improves Posture: Performing strengthening exercises improves posture and flexibility.
    • Prevents Injury: If your shoulders are weak then you’ll likely benefit from shoulder strengthening exercises. These will enable you to perform rigorous tasks without injuring yourself.
  • Real-life benefits: With stronger shoulders, you won’t have trouble lifting weights or performing tough exercises.

Best Shoulder Strengthening Exercises

For greater ease, we have compiled a list of some of the best shoulder strengthening exercises for you. This includes:

  • Shoulder Clock

This shoulder exercise targets the joint at multiple angles to improve shoulder mobility and boost spine rotation. To perform this exercise, stand tall ensuring your hips, shoulders, and ears are all in line. Move your feet slightly and position them right under your hips. Focus your eyes on what is positioned in front of you. Retain this position for a couple of seconds before you begin your exercise. This will enhance awareness and will help you maintain proper posture throughout the exercise. Now let’s begin:

  • Suppose your left shoulder is the center of a clock. To perform this exercise move the outer point of the shoulder, rolling it around to trace the outer edge of the center of the clock
  • Move your shoulders in a clockwise direction followed by anti-clockwise direction before returning to start position
  • Repeat this exercise at least 3 to 5 times before switching shoulders

<iframe width=”560″ height=”315″ src=”” frameborder=”0″ allow=”autoplay; encrypted-media” allowfullscreen></iframe> Video

  • Empty the Can

Following a rounded conditioning program will address all your pains points while strengthening your shoulders. This exercise is specifically designed for the rotator cuff and works your shoulders and upper back. These muscles play an important role in helping you raise your arms during overhead movements. If you’re a newbie, then we recommend you use lighter weights, ranging from two to five pound. Stand on an exercise mat with your feet about hip-width apart. Relax your knees (try not to push your weight on them). Now hold a single dumbbell in your right hand with your thumb-side brushing against the thigh. Follow these directions:

  • Lift your arm (about 45-degrees) and make sure your thumbs keep pointing down. Think of this movement as something similar to pouring yourself a glass of soda. Make sure your wrists are firm and don’t bend when you’re exercising.
  • Raise your shoulders for a couple of seconds and then return to starting position

<iframe width=”560″ height=”315″ src=”” frameborder=”0″ allow=”autoplay; encrypted-media” allowfullscreen></iframe> Video

  • Medicine Ball “Alphabet”

This exercise is great for improving the full range motion. We’ll be honest, this exercise can be a bit challenging to perform since you’ll be drawing the alphabets. If you’re a beginner, you can work half way through the alphabets until you’re capable of going until the end. As the name indicates, you’ll need a medicine ball for this exercise. If you don’t have one, you can make do with a gallon jar and fill it with sand. It should weigh about four pounds, depending on how much weight you can carry. Now for the exercise, start by maintaining a relaxed stance. Hold the medicine ball in both your hands, positioning it in front of your body, you also must maintain a slight bend throughout this exercise. Follow these steps:

  • Start by drawing the alphabets, one letter at a time. This can be done by rotating your arms starting from the shoulders to follow the pattern. You’ll be starting with the letter A. Try to make ‘big letters’ so that your shoulders get plenty of exercise.
  • Use light weights (2 pounds at most) at the beginning as it will give you plenty of time to get accustomed to this exercise. Draw the letters at an appropriate height that’s no lower than your waist and no higher than your head. Ensure your arms are straight throughout the exercise.

Because this is a challenging exercise, we suggest you check with your physician or any other certified health professional to rule out the chances of injuries. <iframe width=”560″ height=”315″ src=”” frameborder=”0″ allow=”autoplay; encrypted-media” allowfullscreen></iframe> Video

  • Shoulder Circles

This is a classic shoulder strengthening exercise that’ll take you back to middle school days. Can’t recall the steps? Here’s what you have to do:

  • Start by positioning your feet about shoulder width apart while bending your knees
  • Your arms should be parallel to the ground, bending towards the elbow. This step will prevent fatigue and will help build concentration.
  • Now move your arms in a clockwise direction for about a minute. Next, move your arms in an anti-clockwise direction for another minute. Repeat this step for 5 to 10 steps.

If you wish to make this exercise more challenging, consider standing on one leg for each set. This’ll add a touch of a core workout. <iframe width=”560″ height=”315″ src=”” frameborder=”0″ allow=”autoplay; encrypted-media” allowfullscreen></iframe> Video

  • The Body Saw

No, this isn’t a magic trick but it can certainly work wonders for your shoulders. This particular exercise is great for building your core strength and improving scapular function. You can either perform it on a carpet or hard flooring–just make sure to take the right precautions to prevent injury. Also, you can use a foam roller for additional support Start by adopting a standard plank position, retracting your shoulder blades together. Also, make sure your back is straight and not rounded. Now push your body away from your hands. While maintaining a planking position, your feet should slide about half a foot from the starting point. Gradually pull your body back and get ready for the next rep. <iframe width=”560″ height=”315″ src=”” frameborder=”0″ allow=”autoplay; encrypted-media” allowfullscreen></iframe> Video Strengthening bones and muscles is always a good idea. Taking care of your joints and adding calcium-rich foods to your diet can be beneficial for bone health in the long run. Similarly, like any other lifestyle change, it is important that you consult your GP before starting any exercise program. Thanks to telemedicine, you can now get your health queries answered regardless of where the physician is located. Author Bio: James Crook is a passionate health and fitness blogger. Currently, he is associated with ‘Mend Family’ – a telemedicine app. Follow @jamescrook911 for more updates.

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