Shoulders are the most movable and unstable joint in the human body. Because they move at multiple angles and motions, injuries are bound to happen. When this happens, patients could miss up to 25 days of work. This could be damaging to one’s career, but shoulders need to heal.
According to Youfit Health Clubs’ National Director of Fitness Raphael Konforti, “These muscles (in the shoulder) need to function at a high level.” Luckily, there are five basic shoulder exercises to heal and strengthen the shoulder muscles. Perform this workout once a week to ensure your health.
Dumbbell Lateral Raise
This exercise will greatly strengthen your shoulder muscles, including the rotator cuff and lower traps. Stand with your legs hip-width apart and hold a dumbbell in each hand. Slowly lift with the elbows and raise your arms up until they’re in line with the shoulders. Pause for just a second and slowly lower the dumbbells back to the starting position.
Complete three sets of 12-15 reps, resting 60 seconds between each set, to completely work your shoulder muscles.
Single Arm Dumbbell Overhead Press
This exercise will engage your core and spine. Stand with your legs shoulder-width apart and curl a dumbbell up to shoulder height in one hand. Bring your arm out to your side to keep your elbow at a 90-degree angle and in line with your shoulder. Press the dumbbell overhead and slowly lower the dumbbell back down, so your elbow is at 90 degrees.
Complete three sets of 8-12 reps, resting 60-90 seconds between each set. Then, you can repeat with the other shoulder.
Cable Face Pull
For this exercise, you will need a cable tower with a rope attachment. Stand to face the tower and grab the rope with an overhand grip. Pull back with the elbows and bring your hands next to your ears. Pause for just a second and then slowly lower back to the starting position.
Complete three sets of 12-15 reps, resting 45 seconds between each set.
Single Arm Bottoms Up Kettlebell Overhead Press
This exercise will focus on your stability. Begin in a seated position, holding a kettlebell in one hand. Lift the kettlebell up to your shoulder, being sure to grip the handle, so the bell is above your head. Gently press the kettlebell up to work on your shoulder’s stability. Pause for just a second, then slowly lower the kettlebell back to the starting position.
Complete three sets for 12-15 reps, resting 30 seconds between each set. Then, you can repeat with the other shoulder. Make sure each movement is controlled to get the most out of this exercise.
Standing Barbell Overhead Press
This is the most important exercise to strengthen your shoulder muscles. Stand with your legs hip-width apart. Grasp a barbell in both hands at shoulder height, using a shoulder-width grip. Engage your core and keep your spine in a neutral position. Exhale as you press the bar overhead. Then, slowly lower the bar back to the starting position, controlling your movements.
Complete three sets of 8-12 reps, resting 60-90 seconds between each set. Before long, your shoulders will heal from its injury and have amazing strength.