Two joints make up the shoulder. The acromioclavicular joints are located between the collar bone (clavicle) and the shoulder blade (scapula). The second joint is a ball-and-socket joint that connects the upper end (humerus), the bone in the arm (humerus), and the shoulder blade. This joint is known as the glenohumeral. It is the largest and most mobile joint in the body. Multiple movements can be made at the shoulder joint. The shoulder joints’ stability is compromised to allow for a wide range of motion. The shoulder is home to many structures, including muscles, tendons and nerves, and blood vessels. Our shoulders allow us to lift objects, push, throw, and maintain a good posture. Regular exercise is essential to maintain a healthy shoulder. There are many shoulder exercises, but you should consult your doctor before attempting them. This will prevent any injury to your shoulder. You should only do these exercises if you have a shoulder injury.
These are 10 exercises you can do as part of your home exercise program:
- Chest Press: Lie on your back, on a mat or on an exercise table with your knees bent. You will need dumbbells that are suitable in weight. Place the dumbbells on the chest so that each dumbbell is underneath the bent arm. Push the dumbbells upwards with your elbows towards the sides until your arms are fully extended. Slowly lower the dumbbells to the sides. Continue with step 1. This exercise can be done with a barbell or dumbbells. Start small.
- Bend-over rows Stand with your heels slightly apart. Hold dumbbells in your hands with a neutral grip. Bend your knees slightly. Your torso should be parallel to the floor or slightly higher than the floor. This is your starting position. Now, extend your elbows behind the trunk and retract the shoulder blades. Pull the dumbbells towards the trunk until they are just above the midline. Slowly lower dumbbells back to their original position.
- Push-ups Lay on your back with your face down. Your palms should be slightly wider than your shoulders. Your legs should be extended back to balance on your hands and feet. Your body should be straight from your head to your toes. You can place your feet slightly apart or together, depending on your preference. Inhale slowly and keep your core tight. Next, bend your elbows so that your elbows reach a 90-degree angle. Keep your core tight and inhale slowly. Then, push yourself up using your hands back to the original position. During this exercise, keep your elbows bent slightly. Don’t lock your elbows. Do this again.
- Contralateral leg raises: Lay on your stomach, with your legs extended and your toes pointed away from your shin. Spread your arms so that your palms face each other. Keep your core tight and raise the opposite leg and arm (left arm and right shoulder) just a few inches off the ground as you exhale. Hold this position and then move on to the next limb for a few seconds. Continue this exercise.
- Dumbbell shoulder presses: Stand straight with your back straight. With one dumbbell in each of your hands, hold the dumbbell at the level you are standing. The thumbs should face inward, and the knuckles upward. Slowly raise the weights over your head while exhaling. Keep your weights at the top and inhale to return to the original position. Repeat.
- Dumbbell lateral lifts: Hold dumbbells in front of your thighs, with the elbows slightly bent. Bend your knees slightly towards the hips. Lift your arms to the side until the elbows reach the shoulders. Continue to lower your arms.
- Stand dumbbell or barbell shrugs: Place dumbbells in front of your thighs, with the elbows bent. Bend your knees slightly towards the hips. Keep your spine neutral and stand tall. To raise your shoulders, contract the traps. Reverse the process and return to the original position.
- Inchworms, Stand with your feet apart or together. Your abs should be tight. Breathe in slowly and gently, keeping your legs straight. Reach for the ground, and then crawl forward until your back is parallel to it. Continue crawling backwards until you reach the standing position. Repeat the previous step.
- Front raises Hold dumbbells with both hands, using a neutral grip. Start by placing the dumbbells in front. Slowly, raise them until they are just below your eyes. Lower the dumbbells slowly, and pause at the top. Repeat.
- Chest Flys: Lay on your back, knees bent. Each hand should hold a dumbbell. The palms of the palms should be facing inward. As you lower the dumbbells, move your arms laterally and open your chest. Repeat.