Strength training is an important part of maintaining fitness, and working your shoulders is an integral part of that training. With so many exercises out there, if you’re confused about which shoulder exercises are best for you, we have you covered! From strengthening your upper body to improving functionality to elevating your fitness routine, let’s take a look at some of the best shoulder exercises and why you should do them.
Health Shots got in touch with fitness expert Yash Agarwal to know the best shoulder exercises and the benefits they offer.
What are the best shoulder exercises?
1. Dumbbell shoulder press
- Sit on a bench with back support or stand upright.
- Hold a dumbbell in each hand at shoulder height.
- Press the dumbbells upward until your arms are fully extended.
- Lower the dumbbells back to shoulder height.
- Perform 3 sets of 10-12 reps.
2. Front raise
- Stand with feet shoulder-width apart.
- Hold a dumbbell in each hand, arms by your sides.
- Raise one dumbbell in front of you until shoulder height.
- Lower it back down and repeat with the other arm.
- Do 3 sets of 10-12 reps for each arm.
3. Lateral raise
- Stand with feet shoulder-width apart, holding dumbbells by your sides.
- Raise both arms to the sides until shoulder level.
- Lower them back down slowly.
- Perform 3 sets of 10-12 reps.
4. Rear deltoid flyes
- Bend at the hips, keeping your back straight.
- Hold a dumbbell in each hand below your chest.
- Lift your arms out to the sides until they’re parallel to the floor.
- Lower the dumbbells back down.
- Do 3 sets of 10-12 reps.
5. Shrugs
- Stand with feet hip-width apart, holding a dumbbell in each hand.
- Lift your shoulders towards your ears while keeping your arms straight.
- Squeeze at the top and lower the weights.
- Perform 3 sets of 10-12 reps.
6. Push-ups
- Begin in a plank position with hands slightly wider than shoulder-width apart.
- Lower your body by bending your arms.
- Push back up to the starting position.
- Beginners can start with knee push-ups.
- Aim for 3 sets of 10-12 repetitions.
Also Read: Here’s how to do push up the right way
What are the benefits of shoulder exercises?
1. Builds shoulder strength and stability
Strengthening the shoulder muscles helps improve stability in the shoulder joint, reducing the risk of injuries.
2. Improves posture
Strong shoulders can aid in maintaining good posture, preventing rounded shoulders and related issues.
3. Functional mobility
Strong shoulders allow for a wide range of motion, facilitating daily activities like reaching, lifting, and carrying.
4. Prevents injuries
Well-conditioned shoulder muscles reduce the likelihood of strains, rotator cuff injuries, and dislocations.
5. Sports performance
Strong shoulders can help improve athletic performance. Athletes benefit from strong shoulders, as many sports involve overhead movements and throwing.
6. Relieves pain
Shoulder exercises can alleviate pain associated with conditions like rotator cuff tendinitis or frozen shoulder.
7. Strengthens upper body
Strong shoulders are integral to various upper body exercises, such as bench presses and push-ups.
8. Makes daily functional tasks easier
Everyday tasks like lifting groceries or carrying bags become easier with strong shoulders.
9. Promotes bone health
Weight-bearing shoulder exercises can promote bone density, reducing the risk of osteoporosis.
Who should avoid shoulder exercises?
Here are some scenarios in which people should avoid shoulder exercises or practice caution:
1. Existing shoulder injuries
Exercises that worsen shoulder ailments, such as a torn rotator cuff, should be avoided by people with acute or chronic shoulder injuries. You should seek guidance from a healthcare professional before incorporating shoulder exercises into your routine.
2. Recent shoulder surgery
Those who have had recent shoulder surgery should avoid shoulder exercises until they receive clearance from their surgeon or physical therapist.
3. Severe shoulder pain
If you experience severe and persistent shoulder pain during any exercise, stop immediately and consult a healthcare professional.
4. Osteoarthritis or rheumatoid arthritis
Individuals with advanced shoulder arthritis should avoid high-impact or heavy resistance exercises that could worsen joint pain.
5. Instability or hyperlaxity
Those with shoulder joint instability or hyperlaxity (loose ligaments) should avoid exercises that place excessive stress on the joint.
6. Pregnancy
Pregnant women should avoid heavy lifting or shoulder exercises. This is to avoid injuries as their ligaments and joints may be more relaxed during this time.
7. Beginners
People who are new to exercise should start with light resistance and focus on maintaining proper posture. Once you ace the basics, you can move on to more challenging shoulder exercises.
8. Chronic health conditions
People with certain chronic conditions, such as heart disease or high blood pressure, should consult a healthcare professional before engaging in strenuous exercises.
9. Age
Older adults may need to modify exercises due to reduced bone density and muscle mass. You should consult a fitness professional for guidance.
Things you must keep in mind
1. Maintain a good posture
Those with poor posture may need to address postural issues before engaging in any kind of shoulder exercise to prevent injuries. It is important to maintain proper posture while performing these exercises.
2. Avoid overtraining
Shoulder overtraining might result in injury. Maintaining good health requires getting enough sleep and recovering from injuries.
3. Improper technique
A fitness expert should be consulted if you are unable to perform shoulder exercises with the correct form, as you are at risk of getting injured.
4. Inadequate warm-up
Failing to warm up before shoulder exercises can increase the risk of injury. A proper warm-up is essential before these exercises.
5. Be consistent
Choose a time that fits your daily routine and stick to it consistently to build a routine.
6. Consult a trainer
If you’re unsure, consider consulting a fitness trainer or physical therapist who can provide personalized recommendations.
7. Listen to your body
Pay attention to your body’s response. If you feel more energized and flexible at a specific time, that might be the best time for you.
What is the best time to perform shoulder exercises?
1. Morning or evening
You can perform shoulder exercises in the morning or evening, depending on your preference and schedule.
2. Avoid doing them immediately after waking up
It’s generally recommended not to do intense shoulder exercises immediately after waking up as your muscles may be stiffer.
3. Before meals
Exercising before a meal can help prevent discomfort, as exercising on a full stomach can lead to indigestion.
4. Late at night
Try not to do strenuous shoulder exercises too late in the evening as it might affect your ability to sleep.
#shoulder #exercises #improve #posture #reduce #injury #risk
