Many people suffer or have suffered from shoulder pain. The shoulder is the most mobile joint in the body and weakness and/or tightness in this area can easily lead to strains and injuries. It is smart to take preventative measures and work on strengthening your shoulders so that they are strong and supported. This will lead to improved posture and the ability to lift things more easily in daily life. Here are a few quick exercises that can get you on your way.
1. STANDING ROW: Stand facing a chair with 8-10lb weight in hand. Bend your knees and make sure that your back is flat. Place one hand on the chair and engage your abdominal muscles. Lift the weight up to the side of your chest whilE maintaining a flat back. Do 15-20x and repeat twice on each arm.
2. PENDULUM: Lean forward with a flat back and bent knees and place one hand on a table or chair for support. In the working hand hold a 5lb weight. Engage your abdominals up toward your lower back and begin to gently rock the weight from one side to the in a horizontal fashion 10x. Repeat the gentle swinging motion going the other way 10x. Next draw circles with the weight 10x – repeat that going the other way 10x. Repeat on the other arm.
3. ROTATOR CUFF: Lie on one side with a rolled up towel under the top arm. Hold a 3-5lb weight in your hand and bend your elbow to a 90 degree position. Gently lift your hand up toward the ceiling while maintaining the position of your elbow. Think of your elbow joint as the hinge of a door. Repeat 10-15x or until your shoulder fatigues.