2024-01-27 08:54:00
Your shoulders need to be strong and flexible so you can carry the supermarket shopping, do housework, prepare meals, drive a car and do any other activities necessary to remain independent. However, shoulder exercises are often neglected in a fitness program, perhaps because they seem difficult or time-consuming. “I encourage my clients to take a simple approach to shoulder strengthening, with small, easy movements that can be done at any time of the day. Over time, they keep shoulders healthy and help people avoid injuries,” comments Kevin Crowleyphysical therapist at partnering with the Harvard Brigham and Women’s Hospital.
Check out three ways to make shoulder exercises easier.
1. Exercise in a sitting position
Yes, you can strengthen your shoulders while sitting at your desk or on a sofa and you don’t even have to do complex movements. “Just sit with your back straight and your shoulders down and back. Staying in this position for a long time strengthens the small muscles that promote shoulder stability and improve slouched posture, which is bad for the shoulders,” says Crowley.
If you have time for a more vigorous exercise, Crowley recommends any of the following. Sit with your back straight during the exercise.
Arm circles. These movements exercise the muscles of the tendon of the heel. Keep the arms stretched out to the side, parallel to the floor. Make a few large circles in the air, then make circles of medium diameter, then small. Try these movements with thumbs up for a few spins and then thumbs down. Perform the circles in a forward or backward motion.
Arm lifts. These movements exercise the main muscles of the shoulders, called deltoids. Keep the arms at the side – straight or slightly bent. Slowly raise the arms up toward the ceiling (not higher than your head if you have an injured shoulder) and then lower them back down. Repeat 10 times. You can also do the same exercise with your arms stretched out in front.
Hand slips. These movements are shoulder stretches. Extend your arms in front of you and rest your palms on a desk or stool. Slide the palms forward as far as you can, keeping the arms straight and bringing your chin down toward your chest as you go. Stay there and then reverse the movement until your back is vertical.
2. Use resistance bands
Elastic resistance bands are inexpensive (about $10) and lightweight. A suitable resistance band for these exercises is a long, flat strip of elastic material (not a loop). The three resistance band exercises pictured on this page are easy to perform. Crowley also recommends doing any of the following exercises in a seated or standing position.
Open book. This exercise works out the muscles of the tendon of the heel. Grasp the strap with both hands, placing them 30 to 60 cm apart. Keep your elbows “glued” to your sides and slowly stretch the strap, moving your hands away from each other. Stay there and then return to the starting position. Repeat 10 times.
Horizontal abduction. This exercise works the rhomboid muscles in the upper back, which support the shoulders. Holding one end of the strap in each hand, extend the arms forward so that the arms are parallel to the ground. Slowly move the arms to the two opposite sides, stretching the strap between them in an attempt to form the letter T with your body. Stay there and then return to the starting position. Repeat 10 times.
Fists at chest level. This exercise strengthens the serratus anterior muscles, which hold the shoulder blades in place. Place the resistance band behind your back and under your armpits. Hold one end of the strap in each hand. Punch forward with one arm, then bring the arm back to your chest and punch with the other arm. Or punch with both hands at the same time. Repeat 10 times.
3. Make exercise fun
If you’re looking for motivation to strengthen your shoulders, Crowley recommends making the exercises fun. See two examples.
Form the letters of the alphabet. This exercise strengthens all shoulder muscles. Stand in front of a wall, about an arm’s length away. Use one hand to press a tennis ball against the wall (at shoulder height). Keep your arm straight, palm flat on the ball, and roll the ball to form small letters from A to Z. Alternatively, roll the ball in circles (or up and down) for a few minutes.
Dance. The movement of the arms to the sounds of music (in a sitting or standing position) strengthens all the muscles of the shoulders. Just play the music you like and let it guide your hand movements. For example, rock left and right or (if you don’t have a shoulder injury) raise your arms overhead, pushing your palms toward the ceiling repeatedly in time to the music. Try some dance moves from 1960s movies, like the “swim” (imitating swimming arm movements) or the “hitchhiker” (arm movements with thumbs out, like hitchhiking). “When you’re having a good time exercising, you’re more likely to exercise,” comments Crowley, “and even a little shoulder strengthening every once in a while will make a difference.”
Diagonal punches
Place a resistance band behind your back and under your armpits. Hold one end of the strap in each hand. Punch forward with one arm, slightly diagonal to the body, then bring the arm back to your chest. Do the same with the other hand. Repeat 10 times.
Bicep curls
Place the middle section of a resistance band under one foot, with the other foot slightly behind. Hold one end of the strap in each hand, with your arms at your sides and palms facing forward. Bend the elbows and raise the palms towards the shoulders, then lower the hands back to the starting position. Repeat 10 times.
Tricep pull-ups
Grasp a resistance band with both hands, elbows out to the side and arms at a 90° angle parallel to the ground. Without moving the upper arms, straighten the arms and then bring them back to the starting position. Repeat 10 times.
#easy #ways #strengthen #shoulders