Healthy Living Series: Shoulder Exercises For Flexibility
Great Shoulder Exercises for Improved Flexibility and Range of Motion
An exercise program that incorporates targeted strength training exercises is ideal for people of all ages. Staying active helps people to maintain optimal body weight and is especially important to help prevent injuries and diseases and to improve overall wellbeing. Shoulder injuries are very common and can be prevented when practicing safe exercise routines and correct techniques. You can also minimize the risk of injury by selecting appropriate weights that are not too heavy when exercising the shoulders.
The following list of exercises can be incorporated safely into your exercise routine to strengthen your muscles and improve flexibility.
1. Lateral Raise with Resistance Band
Resistance bands are great for exercises targeting many areas of the body, including the shoulders. Hold both ends of the resistance band in your hands and place your feet on the band. Raise your arms out to the side at shoulder level. Release your hands back down to your sides and repeat 20 times.
2. Seated Shoulder Press
The seated shoulder press can be done on either an exercise ball for added abdominal strengthening or on an exercise bench. To acclimate your body to this exercise, begin with light weights. Start with the weights at shoulder level then push up. Pause briefly with the weights in the air then slowly lower them to shoulder level again. Maintain control through this exercise even if that means choosing lighter weights, and do not lock your elbows to prevent hyperextension.
3. Rotator Cuff Exercise
This is a great exercise to stretch your muscles and improve your range of motion. While seated, hold a dumb bell vertically in your right hand. The weight should be pointing out in front of you and the elbow should be bent. Gradually rotate your arm to the right. Repeat with the left arm. Complete 10 repetitions with each arm.
4. Upright Row
To perform this exercise, select a barbell of appropriate size to prevent strain. Grasp the barbell with an overhand grip, then hold the weight by your waist. With the weight in hand, lift straight upwards towards your chin, and repeat this exercise for 10 repetitions. Be careful not to lift the weight too high as this can result in injury. You can also use kettle balls, dumb bells, or a machine to complete this exercise.