WHEN people think about working out, the target areas are usually the abdominals, legs or love handles. The shoulders do not cross the minds of many, but maintaining flexibility in this area is crucial, as the muscles in your shoulder joints allow your shoulders to function properly.
As such, it is important to keep them strengthened to allow your shoulders to be as flexible as possible, according to Rohan Gordon, fitness trainer at Eden Gardens.
Gordon says it is best to do shoulder workouts for about four to eight weeks, and then go back to your regular workout. Additionally, it is important to do the exercises properly to avoid injuries. Below he explains the workouts for shoulder strengthening.
Bent over dumbbell deltoid raise with head on a bench
1. Stand up straight while holding a dumbbell in each hand, with an inclined bench in front of you.
2. Keep your back straight to maintain the natural arch of your back.
3. Lean forward until your forehead touches the bench in front of you. Let your arms hang in front of you, perpendicular to the ground.
4. With your torso forward and arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Remember to avoid swinging the torso or bringing the arms back as opposed to the side.
5. After a second, slowly lower the dumbbells back to the starting position.
Barbell shoulder press
1. Sit on a bench with back supported in a squat rack.
2. Position a barbell at a height that is just above your head.
3. Lift the bar up over your head and hold it at about shoulder level, slightly in front of your head.
4. Lower the bar down to the shoulders slowly as you inhale.
5. Lift the bar back up to the starting position as you exhale.
Lying rear deltoid raise
1. Lie chest down on a bench with a dumbbell in each hand. Keep your arms extended while you are in this position.
2. Raise your arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale.
3. Lower the dumbbells slowly to the starting position as you inhale. Repeat, then switch to the other arm.
Front plate raise
1. Stand straight, using both hands to hold a barbell plate.
2. Slowly raise the plate as you exhale until it is a little above shoulder level. Hold this position for a second.
3. As you inhale, slowly lower the plate back down to the starting position.
Lying one-arm raise
1. Lie with your chest down on a flat bench, holding a dumbbell on one hand. Use your other hand to hold the bench for stability.
2. Raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale.
3. Slowly lower the dumbbell to the starting position as you inhale.