Strengthen your shoulders with these exercises
What's the story
Shoulder endurance is important to maintain upper body strength and to prevent injuries. Adding unique exercises into your regime can improve your shoulder stability and endurance. These exercises target various muscle groups in the shoulder, giving you a holistic workout. By adding these movements, you can improve your overall performance in different physical activities and sports. Here are five exercises to invigorate your shoulder endurance.
Arm circles
Arm circles for shoulder stability
Arm circles are a simple but effective exercise to improve shoulder endurance. Stand with feet shoulder-width apart, extend arms out to the sides at shoulder height and make small circles with your hands. Gradually make the circles bigger while maintaining control. This movement will target the deltoids and rotator cuff muscles, making them more stable and flexible.
Plank taps
Plank shoulder taps for core integration
Plank shoulder taps marry core engagement with shoulder endurance training. Start in a plank position with hands directly under shoulders and feet shoulder-width apart. Tap each hand to the opposite shoulder alternately, keeping your hips stable. This exercise not only strengthens your shoulders but also improves your core's stability, making it a great full-body workout component.
Band pull-aparts
Resistance band pull-aparts for muscle activation
Resistance band pull-aparts activate several muscles of the shoulders and upper back. Take a resistance band chest-height with extended arms in the front and pull it apart by moving your hands outwards till your arms are fully extended to the sides. This exercise increases muscle activation in the rear deltoids and rhomboids, improving the posture and increasing endurance.
Overhead presses
Overhead press variations for strength building
Overhead press variations are key to building strength in shoulders while improving endurance. Using dumbbells or kettlebells, press weights overhead from a standing or seated position. Focus on controlled movements to engage all parts of the deltoid muscles effectively. Incorporating different grips or alternating arms can add variety to this classic exercise.
Scapular push-ups
Scapular push-ups for joint mobility
Scapular push-ups increase joint mobility around scapulae and shoulder function. Start in a push-up position. Without bending elbows, retract scapulae by lowering your chest slightly toward the ground and protract by pushing away from the ground. The motion is repeated a couple of times per set. Always consult a healthcare professional before starting any new fitness regimen to ensure safety and effectiveness.