Bulletproof shoulders: 5 exercises to boost strength and flexibility
What's the story
Improving shoulder mobility and strength is crucial for maintaining overall upper body health. Shoulders are involved in almost every arm movement, making them essential for daily activities and various sports. Incorporating specific exercises into your routine can enhance flexibility, reduce the risk of injury, and increase strength. Here are five exercises that can help you achieve better shoulder mobility and strength.
Arm circles
Arm circles to enhance flexibility
Arm circles are a simple but effective exercise to enhance shoulder flexibility. Stand with feet shoulder-width apart, extend arms out to the sides at shoulder height, and make small circles with your hands. Gradually increase the size of the circles as you feel more comfortable. Do this exercise for about 30 seconds in each direction to warm-up your shoulders before more intense workouts.
Shoulder press
Shoulder press for building strength
The shoulder press is a basic yet essential exercise to build upper body strength. Using dumbbells or a barbell, hold the weights at shoulder height while standing or sitting upright. Press them overhead until the arms are fully extended, then lower them back slowly. This exercise targets multiple muscles around the shoulders and should be done with controlled movements to avoid strain.
Wall angels
Wall angels for improved mobility
Targeting the muscles between your shoulders and spine, wall angels help improve your posture and increase your shoulder mobility. Stand against a wall with feet slightly away from it, ensuring your back is flat against the surface. Raise arms to form a "W" shape against the wall and slowly slide them upward into a "Y" shape, without losing contact with the wall. Repeat several times, keeping form intact.
Front raises
Front raises to target deltoids
Front raises target deltoid muscles at the top of your shoulders. Hold dumbbells in either hand with palms facing down while standing straight or sitting on an exercise bench if you prefer stability. Raise weights forward until they reach eye level before returning them down slowly under control.