Popular Shoulder Muscle Exercises to Prevent Injury
Shoulder muscles are a pain because they often cause pain. And stiffness. And immobility.
Geeze! But it's true. As a joint, shoulders perform many needed functions but also sideline us as easily as they help us.
The reason for this is that the shoulder is the least stable joint with the greatest range of motion. Issues like
- repetitive movement
all increase the load on the shoulder muscles.
Add in normal everyday movements, sleep, exercise, performing arts like dance, and sports, it's easy to see why shoulder issues are so popular.
One of the most upsetting things is not knowing which of these instances caused the shoulder problem.
Was it turning the wrong way while dusting? Lifting too much weight? Sleeping on your side all the time?
Who knows. if you can figure it out, that's great. That might help you avoid the injury in the future.
But a lot of people just wake up one morning to discover their shoulder muscles don't feel or move well anymore.
Many Americans between the ages of 18 and 88 will suffer from problems with their shoulder muscles at some point in their lives, whether they're physically fit or not.
Physical Fitness Offers No Immunity
Shoulder injuries sideline professional athletes, Olympians, people who workout regularly, and anyone wanting to get in shape.
Often, they prevent the attainment of goals as well as prevent weight loss.
Think about it. If in pain, the last thing most of us want to do is move the injured part of the body.
In fact, some of us never work out again after an injury.
That's the worst thing to do.
While injuries demand proper rest, they all require movement and the whole body needs exercise to maintain productivity.
This is especially true of the shoulder muscles. They can freeze when injured, losing a vast range of motion.
When the shoulders and other joints develop pain or stiffness, certain exercises and stretches offer help to resolve these issues.
They also keep people on the path to achieving their physical fitness goals.
These shoulder exercises and stretches also help prevent pain and stiffness.
And they work for all people, no matter if they're beginners or medal winners.
Read on for tips that help shoulder the responsibility of this joint.
Do These 8 Shoulder Muscles Exercises For Strength
- getting the shoulders to rest in the correct position.
- attaining proper movement of the shoulders
- avoiding exercises that prevent recovery or cause irritation.
- increasing flexibility.
- building strength.
Keep the shoulder muscles vital with these great tips from Beachbody.com.
The 8 Best Shoulder Muscles Exercises For Strength
1. The Pendulum, which involves resting one arm on a counter while bending over. Keep your face parallel to the floor. Swing the other arm back and forth.
2. Isometric Flexion: Stand a few inches from a wall, with arms bent. Touch your hands to the wall and fully stretch them. Act like you're trying to push away the wall.
3. Various Isometric Dumbbell Holds to the Side and Front: Without using momentum, lift dumbbells to shoulder height with arms extended to the side or to the front before lowering slowly.
4. Rotator Cuff Work: Rotator cuffs injuries are common shoulder complaints, often consisting of tears and impingement (swells). Stand in a doorway with arms on each side of the door. Lean forward to stretch.
5. Dumbbell Shoulder Press: Hold the dumbbells up to the top of the head, palms facing each other and elbows bent. Lift the weight above your head until your arms are straight before lowering slowly.
6. Resistance Band Stretch: This works better than a professional massage plus gets rid of tingling. Place the band around a stable unit then grab the other end to pull your body into certain positions.
7. Eagle Arms: Extend the arms at shoulder height; bend one arm toward the head then wrap then place the other arm under it. Bend the bottom arm back to the other, trying to touch the palms.
8. Push-ups: This exercise provides overall shoulder health. Try a wide variety of them to keep the shoulders strong and flexible from all points.
Of course, make sure your doctor and/or physical therapist approve these exercises whether you're a pro or a weekend warrior suffering from an injury.
When required, use dumbbells that challenge you to increase muscle development without causing strain.
In addition to these moves, consider how much bodyweight plays into shoulder pain and injury.
Remember, excess body weight weakens the body.
It's time to take control of the problems that weaken shoulder muscles as well as the whole body.
One of the biggest factors to take control of is weight.
Weigh Your Way to Healthy Shoulders
If you carry a lot of excess weight on the body, it makes moving more difficult.
It inhibits speed and for most people, it inhibits flexibility. It disrupts sleep, leading to snoring and more weight gain.
It also causes joint pain, including pain in the shoulder muscles. This becomes more true with age.
Losing weight is a problem for many of us, even if we work out. 68.8% of American adults are overweight. Being overweight factors into the development of several diseases/conditions such as
- Type 2 diabetes
- high blood pressure
- heart disease
- non-alcoholic fatty liver disease
- certain cancers such as bowel, breast, endometrial, and kidney
But there's hope. A sensible diet and certain exercise products can help overweight people achieve health and confidence.
Fitness Rocks Your Shoulder Muscles and More
If you're serious about losing weight, then it's time to
- learn about the best protein powders
- learn the right foods to eat
- learn how many calories you should be consuming
- learn about the workout fitness equipment that helps get the best results
- learn the most effective workouts
- learn how often you need to workout
Stay in shape with professional advice and knowledge.