I add these 10 shoulder strengthening exercises to my Wednesday and Saturday routine. It is best to use very light weight, a stretch band, or no weight at all as some of these can cause shoulder injury. These are all about improving range of motion and strengthening micro muscles and joints so you don't want to load on weight. Before doing any new exercise routine, consult with your physician and fitness trainer.
- Internal and external rotation - I don't do this sitting down like the picture shows
- Goal post rotations
- Front straight arm raise
- Lateral straight arm raise
- Upright row
- Military press
- Butterfly stroke swim motion
- Breast stroke swim motion
- Freestyle stroke swim motion
- Scapula retraction against wall
https://www.genesishealthclubs.com/blog/at-home-workouts/dumbbell-exercise-for-shoulders.html
https://greatist.com/move/stretches-for-tight-shoulders#_noHeaderPrefixedContent
https://www.gobeyondphysicaltherapy.com/blog-1/postureexercises
https://www.spotebi.com/exercise-guide/dumbbell-front-raise/
https://www.womenshealthmag.com/fitness/a20698114/alternating-arm-raise/
https://www.sweat.com/blogs/fitness/shoulder-workouts
https://cathe.com/shoulder-shrugs-dont-get-the-attention-they-deserve-why-you-need-them/
https://letsbands.com/en/blog/powerband-exercises-for-2016/
https://www.menshealth.com/uk/fitness/a37773251/cross-body-dumbbell-clean-and-press/
https://vahvafitness.com/home-scapula-workout/
https://www.spotebi.com/exercise-guide/bent-over-lateral-raise/
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