Why do we need stronger shoulders?
 

Shoulder training has several benefits beyond just looking good ! It enhances posture and strengthens the muscles surrounding the shoulder joint, creating more stability. 

The shoulder joint is one of the most delicate joints. The shoulder joint has several key stabilizers that act to keep the shoulder moving optimally. Training the muscles will stabilize the shoulder joint, helping you avoid injuries. 

As many as 67% of people experience shoulder discomfort at some point over the course of their lives. Shoulder pain often originates from shoulder injuries. Sometimes it can be simply caused by chronic use from strenuous activities like sports. Those who are active, from sports, or even just active chores around the house, often make excessive, repetitive and, sometime, overhead motions that place a lot of stress and pressure on the shoulder, including the surrounding muscles and soft tissues.

Individuals know they have some kind of shoulder pain once they start feeling stiffness, soreness or tenderness within their shoulder as mobility of the shoulder can become impaired. Some lose strength in the joint, making it difficult for them to complete normal activities as simple as lifting or move around their arm. 

Some studies have also described that muscle tone in the arms is a significant predictor of longevity. Even more of a reason to strengthen your shoulders!

So if tightening, toning and strengthening your arms is on your list of goals, try adding these shoulder exercises to your fitness regimen three times a week. By adding the right exercises to your workout routine you can start strengthening the muscles in your arms rather quickly. 

Physios and exercise physiologists all have their favourite exercises to start. Depending on the aim of the program and if there are any injuries the exercises will be tailored to the situation.

Our favourite 5

These 5 exercises are primarily for those with no pre-existing issues wishing to start some strengthening and toning of their shoulders and arms If you have any pre existing injuries or any pain we advise you to talk to your physio about which exercises are correct for you. 

If any exercise causes pain then STOP and seek advice.

We recommend performing them with dumbbells- starting light and easy and building up. Remember that some exercises may be easier than others, so it’s okay to alternate between weights based on what feels right for your body for each exercise. 

Start with 3 x 8 reps of each, then increase to 3 x 10 then to 3 x12. When this is relatively easy increase your weight for the exercise and drop back to 3 x8. Repeat for each exercise slowly increasing reps then weight. Workout 2-3 x a week. 

Count lift for 2 seconds, hold for 2 then lower for 2, keeping good posture and form.

1. The Bicep Curl

The bicep curl is the quintessential arm exercise.

It tones and strengthens the front of the arms, which many people associate with the ability to “flex a muscle.”

To perform this exercise, grab your dumbbells and start with your arms by your sides. Hug your elbows in towards the side of your body, and then curl the weights up towards your shoulders. Be careful not to let your arms swing. (If you need to swing your arms and use momentum to get the weight up, you are likely using too heavy of a weight.)

Repeat this 8 times, and complete 3 sets total throughout your workout.

2. The Tricep Kickback

The triceps are what people are referring to when they say that their arms are flabby. In order to tighten this area it’s necessary to strengthen the backs of the arms. The most basic dumbbell exercise to accomplish this is a tricep kickback.

Holding weights in both hands, lean forward with a flat back. Hug your elbows in towards your sides and pull them up towards the ceiling. Keeping your elbows still, kick the weight towards the back of the room by moving the lower half of your arm back and up towards the ceiling. Hold for a second, feeling the back of your arm tighten, and then release back to the starting position.

Repeat this 8 times, and complete 3 sets total throughout your workout. This can be done both arms at the same time or often one at a time half kneeling on a bench.

An alternative position is standing with arm raised above head and elbow bent. Straighten elbow with weight.

3. The Big V

The ultimate toner for the front of the shoulder is the V exercise.

For this exercise, hold your dumbbells down at your hips. Then reach the weights forward and up on an 45 degree angle, drawing a V, and then release them back down towards your hips. Keep shoulders down and shoulder blades drawn back. Keep the arms straight throughout the entire exercise can be done single arm or both together

Repeat this 8 times, and complete 3 sets total throughout your workout.

4. Seated dumbell press

Sit on a bench that provides back support, and brace yourself against it as you raise the dumbbells to just above your shoulders.

Rotate your hands so your palms are facing forward, then press the dumbbells up as you extend your arms until the ends of the weights almost touch. Pause briefly, then carefully lower the weights back to the starting position.

Repeat this 8 times, and complete 3 sets

5. Hug a tree

This exercise works the biceps from a different angle, while also working the sides of the chest.

Hold the weights with arms stretched out sideways at shoulder height, parallel to the floor. Relax the shoulders down, and then hug the arms towards the front of your body as if you’re hugging a tree.

Keep the elbows level with your shoulders — don’t let them dip down — and be conscious of the shoulders starting to raise up towards your ears, which means the weight is too heavy or you’re too fatigued.

Repeat this 8 times, and complete 3 sets total throughout your workout.

Take home information

Remember if you want to try these exercises and have not used weights before - start with light weights, learn one exercise at a time. You can even start them with no weight at all. Gradually add reps then increase weight. Dont increase reps and weights in the same session. Do only 3 sessions a week allowing recovery day in between. Each exercise may require a different weight. 

Stop if you have pain and see your Physio for advice before you start. There are many shoulder exercises to choose from depending on your individual goals and any current issues that our Physios can help you with.