It is important to have strong toned shoulder muscles which helps in building your endurance levels and achieve higher levels of fitness. Shoulder strengthening exercises are particularly important for swimmers, softball players, volleyball players and athletes.
You actually have no reason to deny shoulder strengthening, since it is the foundation of your strong toned body and helps to boost your confidence levels. Here are some exercises which will help to strengthen your shoulders.
5 Exercises To Strengthen Your Shoulder
Shoulder Blade Squeeze
You have to start this exercise by sitting or standing keeping your back straight. Keep your chin tucked in and your shoulder needs to be back slightly.Now start squeezing your shoulder blades as much as you can but be careful, it should not hurt you. Stay in this position for 5 sections and repeat 8 – 10 times.
Resistance Band Pull Backs
Start this exercise in a kneeling or standing position. Keep your back straight. Hold a resitance band and in front of your stomach area and start to pull your arms backwards. You will be squeezing the shoulder blades in the process.You will have to stay in this position for at least 2-3 seconds and then return to your starting position. You can do 3 sets with 8 repetitions. If your shoulders hurt stop immediately.
Static Rotator Cuff Contraction
Start exercising by standing with your back straight. Keep your neck straight and let your shoulder be a little back. Your elbows should be by your side and preferably at 90 degrees.Now, push your hand just against the resistance of your other hand as much as you can. If it hurts, you need to stop immediately. Be in this position for at least 5 seconds. Repeat at least 10 times.
Dumbbell Shoulder Press
You need to have a dumbbell in each hand which will be resting on your should. Start with your left side first. Slowly and steadily lift this dumbbell as much as you can and then return to your original position.While your left side weight is coming down, you right hand weight will be going up alternately. Never exert yourself or you will injure your muscles.
Hang Clean And Press
Just as you start lower the weight you have above your knees. You will have to extend your ankles and flex your knees and traps.
You will have to do a 3/4 upright row so that the bar is in a straight line just in front of your body. It should reach your shoulder height.
From this position you can rotate your arms and elbows just under the weight. You will have to catch it just in front of your shoulders with your palms that will face upwards.
You can bend slightly from your knees which will help to catch.
You can then lower the bar back towards your shoulders and then move downwards towards your thighs. These simple shoulder exercises will help to strengthen your shoulders and increase your confidence. However, at no point of time you should go beyond your comfort level because you will hurt your shoulder.