Strengthen your shoulders with these exercises
What's the story
African exercises provide a unique way to strengthen and stabilize shoulders, using natural movements and body weight. These exercises have been practiced for generations, focusing on functional strength and flexibility. By adding these routines to your workout, you can improve shoulder stability without the need for fancy equipment. Here are five effective African exercises that target shoulder strength and stability.
Tip 1
Dance-inspired shoulder circles
Dance-inspired shoulder circles are a staple in many African dance forms. This exercise involves circular movements of the shoulders, which helps in increasing flexibility and strength. By doing these circles regularly, you can improve the range of motion in your shoulders, while also engaging the upper back muscles. This movement is not just beneficial for shoulder health but also adds a rhythmic element to your workout routine.
Tip 2
Traditional rope pulling technique
The traditional rope pulling technique is inspired by age-old fishing practices across Africa. It involves simulating the act of pulling a rope with both hands at shoulder height. This exercise targets the deltoids and trapezius muscles, enhancing overall shoulder stability. Practicing this technique regularly can improve your endurance and strength in the upper body.
Tip 3
Warrior pose variations
Warrior pose variations are commonly practiced in African yoga traditions. These poses involve extending arms outwards while bending one knee forward, mimicking a warrior's stance. The poses engage multiple muscle groups, including those in the shoulders, promoting balance and strength. Incorporating these variations into your routine can lead to improved posture and enhanced muscular endurance.
Tip 4
Drumming arm swings
Drumming arm swings take inspiration from traditional African drumming sessions where arms swing back and forth rhythmically as if playing drums. This exercise works on shoulder mobility by engaging various muscle groups simultaneously. It helps increase blood flow to the shoulders while improving coordination between upper limbs.
Tip 5
Carrying water containers exercise
Carrying water containers is an everyday task in many parts of Africa but doubles up as an effective workout for building shoulder strength when done as an exercise routine. It involves holding weights above head level for extended periods, mimicking carrying water containers on one's head or hands. This builds endurance in both arms and shoulders, while improving core stability through balancing actions required during this activity.