Exercises for the Shoulders
These exercises are beneficial for shoulder-related issues and pain.
To avoid injury, remember to drink lots of water when exercising and leave enough of room around you.
If you’re new to exercising, it’s a good idea to start slowly and gradually increase your intensity.
Shoulder posture check
Make it a practise to examine your posture before beginning any exercise. Look in the mirror while standing sideways on and slowly slide your shoulders up and back.
As though you were taking a big breath, your head and neck should be relaxed, and your chest should stand out slightly. You should also notice that you are standing taller. This is known as scapula setup, and it is where all exercises begin.
Arm lifts (standing)
Place your hands behind your head, elbows pointing to the sides and pressed as far back as possible. Hold the position for five seconds.
Then, with your elbows pointed out and pressed back as much as possible, place your hands behind your back. Hold the position for five seconds.
Make five repetitions of each movement.
Stand with your arms at your sides, relaxed. Raise your arms as high as you can and keep them there for 5-10 seconds. Your palms should be facing each other when you lift your arms. Lower the weight and repeat five times more.
Raise your arms in front of you or to the sides to perform this exercise. More muscles will be stretched if you do some of each.
Arm stretch (lying)
Lie down on your back, arms by your sides. Raise your arms as high as you can while keeping your palms facing each other. Hold the position for 5-10 seconds. Repeat five times with your arms at your sides.
One hand rests on a chair as you stand. Allow your other arm to dangle down and gently swing back and forth in a circle. Try to practise this two or three times a day by repeating this motion five times. This is a good warm-up activity.
Hold for five seconds while squeezing your shoulder blades back and forth. Hold for five seconds while you pull your shoulder blades downward. Relax and repeat for a total of ten times.
Resistance band stretch for shoulders
With your fingers wrapped around a yellow or red elasticated resistance band facing inwards, hold it in your hands. Your arms and hands should be in line with your shoulders, with your elbows bent at waist height, just above your hips.
Stretch the band to the furthest comfortable point while keeping your elbows at your sides. Hold for a count of 10. Bring your hands back to where they should be in relation to your shoulders. This should be done ten times. Make it a point to do this exercise three times a day.
Backwards table press
Gently press your shoulder blades back and your hands against the table’s edge while standing erect with your back to it and palms against the table’s edge. You’re not attempting to move the table; rather, you’re attempting to overcome its resistance. The exercise should strengthen the muscles in your shoulder area.
Bend your elbows and place your palms on a flattened cloth on the table in front of you while sitting upright with your knees bent and feet flat on the floor underneath them at hip-width apart.
Slide the cloth across the table gently, leaning from your waist and maintaining a straight back. Aim to straighten your arms by sliding both hands as far as is comfortable. Slowly lower your head forward and hold for five seconds. Return to the beginning and repeat the process.
If it’s too uncomfortable to place your palms flat on the table, practise this exercise with them facing each other.
STEP 1: Stand in a doorway with your elbow tucked close to your body and bent at a straight angle. You should press the back of your wrist against the door frame. Attempt to extend your arm outwards against the doorframe. Hold the position for five seconds.Do this 10 times on one side, then 10 times on the opposite side of the door frame with your other arm. Try to do two more sets if you can, for a total of 30 reps with each arm.
STEP 2: Starting with your other arm, push your palm towards the side of the door frame that you used in part 1 with your elbow at a straight angle STEP 1. Hold the position for five seconds. Do this 10 times on one side, then 10 times on the opposite side of the door frame with your other arm. Try to do two more sets if you can, for a total of 30 reps with each arm.