Your Simple Guide to Shoulder Exercises and Workouts
Table of Contents
What Are Shoulder Exercises
Shoulder exercises are physical activities aimed at strengthening the different muscles that constitute the shoulder area. The shoulder is made up of several muscles, including the Anterior Deltoid, Posterior Deltoid, Medial Deltoid, Trapezius, and Rotator Cuff muscles. By performing targeted shoulder exercises, individuals can improve muscle strength, endurance, flexibility, and overall shoulder health.
Best Shoulder Exercises
Before diving into specific shoulder exercises, it's important to warm up the shoulder area to prepare the muscles for work and prevent injury. Warm-up exercises like Arm Circles and T Spine can help increase blood flow to the shoulder area.
Shoulder Press: Targets the deltoids and trapezius muscles.
Front Raises: Primarily target the anterior (front) deltoid, with the lateral (side) deltoid also working as a secondary muscle.
Lateral Raises: Primarily target the lateral deltoids, with the anterior deltoids, supraspinatus and upper traps assisting.
Overhead Press: Works the deltoids, trapezius, and various muscles in the rotator cuff.
Arnold Press: Targets the anterior and ,Medial deltoids, upper pectoralis major, and triceps brachii.
Upright Row: Works the deltoids, trapezius, and Biceps Brachii.
Landmine Press: Primarily targets the deltoids, Upper Pectoralis Major, and Triceps Brachii.
Military Press: Primarily works the deltoids and triceps, with the trapezius, Serratus Anterior and core acting as stabilizers.
T Raises, W Raises, Y Raises: These target the rotator cuff muscles (Supraspinatus, Infraspinatus, Teres Minor, Subscapularis), and deltoids.
To cool down and stretch the muscles after a shoulder workout, the Cross Body Stretch is a great exercise. It stretches the shoulder joint and the muscles around it, including the deltoids and trapezius.
Best Shoulder Workouts
Here are three effective shoulder workouts incorporating the exercises mentioned above:
Workout One
Shoulder Press (3 sets of 8-12 reps), Front Raises (3 sets of 8-12 reps), Lateral Raises (3 sets of 8-12 reps), Cross Body Stretch (2 sets of 30 seconds hold each side).
Workout Two
Overhead Press (3 sets of 8-12 reps), Arnold Press (3 sets of 8-12 reps), Upright Row (3 sets of 8-12 reps), Cross Body Stretch (2 sets of 30 seconds hold each side).
Workout Three
Landmine Press (3 sets of 8-12 reps), Military Press (3 sets of 8-12 reps), T, W, Y Raises (3 sets of 8-12 reps each), Cross Body Stretch (2 sets of 30 seconds hold each side).
Muscles Targeted by Shoulder Exercises
The primary muscles targeted by shoulder exercises are the deltoids, trapezius, and the four muscles that make up the rotator cuff - supraspinatus, infraspinatus, teres minor, and subscapularis. Secondary muscles include the upper pectoralis major, triceps brachii, and biceps brachii.
Frequency of Shoulder Workout
Shoulder workouts should be performed 1-2 times per week, with at least 48 hours of rest between sessions to allow for adequate muscle recovery.
Shoulder Impingement Exercises
Shoulder impingement exercises are designed to relieve pain and improve mobility in individuals with shoulder impingement syndrome. These exercises aim to improve posture, flexibility, and strengthen the muscles around the shoulder joint. They include:
Pendulum Exercises: These exercises use the force of gravity and momentum to passively move the shoulder joint and improve flexibility.
Rotator Cuff Strengthening Exercises: This can include internal and external rotation exercises and the T, W, Y Raises mentioned above.
Scapular Stabilization Exercises: These exercises target the muscles that stabilize the shoulder blade, such as the rhomboids and middle and lower trapezius muscles.
Remember, it's important to consult with a healthcare provider before starting any new exercise regimen, particularly if you have an injury or medical condition.
Benefits of Shoulder Exercises
They can improve muscle strength and endurance, resulting in better performance in physical activities. They can also enhance shoulder flexibility and range of motion, which can reduce the risk of injury.
Regular shoulder exercises can improve posture and alignment, which can alleviate strain on the spine and other joints. Furthermore, they can aid in rehabilitating shoulder injuries, manage chronic conditions like shoulder impingement syndrome, and reduce discomfort associated with these conditions.
Finally, maintaining strong shoulder muscles can make daily activities easier, whether it's carrying groceries, lifting objects, or participating in recreational sports. By incorporating shoulder exercises into your regular fitness routine, you can ensure that your shoulders remain strong, flexible, and healthy for years to come.
