From lifting weights and carrying laptop shoulder bags to just long hours on computers through the day, our shoulder muscles are put through stress and strain on a daily basis. Chronic shoulder pain is ubiquitous among urban Indians, but it doesn’t have to be. With this strength training routine, you can improve the musculature of your shoulders and go about your daily chores without worrying about aches and pains.
This exercise works most of the muscles in your shoulder and thus is great for warming up before targeted strength training.
Grab light dumbbells, enough weight for you to be able to do 20-25 repetitions with very little effort. Stand straight, feet placed shoulder-length apart, dumbbells held by the side. Slowly raise your right hand up to the level of your shoulder, perpendicular to your body, and then lower it slowly. Alternate the movement with your left hand. Keep your arms straight, but don’t lock your elbows, which means that there should be a very slight bent to them. Elbows should be slightly beyond your shoulder. Repeat 20-25 times with each hand.
BENT OVER FLYS
Sit on a flat bench, with your feet together, place two dumbbells by your sides on the floor. Place your hands under your knees and then bend forward without rounding your back. Grab the dumbbells and slowly raise both hands perpendicular to your body till the arms are at shoulder level. Don’t squeeze your shoulder blades together at the end of the move. Elbows should be slightly bent at all times. Your back should also be straight throughout, and your chin up. This works out the posterior deltoids, the shoulder muscles that work in tandem with the upper back muscles.
Stand with feet shoulder-length apart, with dumbbells held in front of the body. Your palms should be facing the body. Raise one arm slowly till shoulder level, elbows firm but not locked. Push your chest out, and keep your back straight while doing the exercise. Don’t engage your back to lift the weight, focus on the shoulder muscles doing all the work. People commonly make the mistake of pushing through with their lower back to lift the weight, usually because the weight they are lifting is too heavy.
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