Shoulder strengthening exercises are the key to healthy shoulders. Shoulders are a very complex joint that we use constantly, so it is important to spend a few minutes doing these quick and easy exercises that will help you maintain strong and healthy shoulders throughout life.
Whether you are recovering from an injury, whether it is part of your warm-up or training; You don’t need a lot of time or any kind of material to do these exercises.
Why it is important to strengthen the shoulders
The shoulder has a 360 degree range of motion. The muscles and ligaments are responsible for stabilizing it. The small point of contact of the joint is what allows this great range of motion. The rotator cuff tendons stabilize the shoulder joint to keep the joint in the best position for the required movement. Extreme mobility of the shoulder joint is also often a reason for injury.
The rotator cuff loses elasticity and strength with age. A significant number of people will have a glenoid labrum injury in their 40s.
Sports that require arm movements overhead are often risky for the shoulder joints, such as swimming, basketball, and contact sports. Poor posture also contributes to the deterioration of this joint. If you really value being able to do day-to-day activities, you should do exercises to strengthen your shoulders.
Slalom canoeist Viktoria Wolffhardt tells us about seven exercises to strengthen your shoulders that you can do wherever and whenever you want.
7 exercises to strengthen your shoulders
1. Improve shoulder stability
If you use the adidas Training app, you probably already know the “Up Down” exercise. The starting position is a low plank and the movement consists of gaining momentum and climbing to a high plank. Then return to the low plank (starting position) and repeat the exercise, alternating the hand you start with (the first time lean on the right to gain momentum, the second time with the left, etc.). When doing the “Up Down”, remember that the most important thing is to make sure you are working your core correctly and keeping your hips as stable as possible.
Repeat the exercise between ten and twelve times on each side (right / left hand impulse) and do a total of three series.
That is good to know:
“This exercise is also a good option to warm up before doing a workout that specifically targets the upper body,” explains Viktoria Wolffhardt.
2. Strengthen the rotator cuff
Get a resistance band for this exercise: place your arms apart from each other, against a wall and holding the band (as in the image). Stretch the resistance band to both sides, while doing circles moving your shoulders to the same side. The exercise can be performed at different heights to further stimulate the muscles.
Repeat the exercise between ten and twelve times on each side and do a total of three series.
3. Arm circles (with weight)
Place your feet apart, at the same height as your hips, and hold a light weight (a liter bottle, for example) in each hand. In the starting position, the arms should be at the sides, close to the body. Raise your arms slowly, while doing small circles, until they reach a horizontal position. Hold them up for a short time and lower them slowly.
Repeat the exercise between ten and twelve times on each side, alternating between Forward circles and backward circles. Make a total of three series.
Watch out:
“Pay attention not to arch your lower back: do not advance your chin, so your back will be straight throughout the exercise.”
4. Stabilization with a bottle of water
Fill ¾ of a liter and a half bottle with water. Take the bottle in your right hand and stretch your arm forward. The hand has to be at shoulder height and the arm has to be well stretched. Keep your arm in this position for 30-60 seconds and then switch sides to repeat the exercise. Makes three series for each side.
Benefits of exercise:
“This movement works the small muscle groups in the shoulder to relieve joint and tendon pain. It is particularly appropriate for people recovering from a shoulder injury. “
5. Internal and external rotation with the resistance band
Tie the resistance band to a doorknob (or any other similar anchor point) and stand sideways to the doorknob. Hold the band with one hand (the one that is close to the band) and pull the band until it is taut. The arm has to be at a 90 degree angle and the elbow has to be close to the body. Maintain the arm position and begin to rotate the shoulder externally so that the hand moves towards the pommel. Next, rotate your shoulder internally, sending your hand toward your body and increasing tension with the band. If this is not easy to achieve, try reducing the tension on the band, moving slightly closer to the doorknob.
Repeat the exercise between ten and twelve times on each side and do a total of three series.
Viktoria’s advice:
“The pelvis has to be stable and facing forward: you shouldn’t feel any rotation in your lower body or hips.”
6. Lateral neck stretch
Don’t stretch to the point of pain. Start slowly, breathe, and relax into the stretch.
7. Child’s posture
Relax and breathe in the stretch. Relax your shoulders and away from your ears. Feel how the weight of the body makes you stretch the joint. Be careful if you have unstable shoulders, as this position can put the joint in a compromised orientation that could lead to a shoulder dislocation.
