6 best shoulder exercises to improve posture and reduce injury risk

6 best shoulder exercises to improve posture and reduce injury risk
6 best shoulder exercises to improve posture and reduce injury risk

Strengthening workouts play a crucial role in maintaining fitness, and focusing on your shoulders is an essential component of this training. With a myriad of workouts to choose from, if you’re uncertain about the most suitable shoulder workouts for you, we’ve got you covered! From fortifying your upper body to enhancing functionality to enhancing your workout regimen, let’s explore some of the finest shoulder workouts and the reasons behind practicing them.

Health Shots connected with fitness specialist Yash Agarwal to uncover the optimal shoulder exercises and the advantages they offer.

Which workouts are best for shoulders?

1. Dumbbell shoulder press

  • Take a seat on a bench with back support or stand in an upright position.
  • Grasp a dumbbell in each hand at shoulder height.
  • Push the dumbbells upward until your arms are fully extended.
  • Lower the dumbbells back to shoulder height.
  • Complete 3 sets of 10-12 repetitions.
shoulder exercise
You can execute a shoulder press to boost stability and equilibrium. Image courtesy: Adobe Stock

2. Front raise

  • Stand with feet at shoulder-width apart.
  • Grip a dumbbell in each hand, arms by your sides.
  • Elevate one dumbbell in front of you to shoulder height.
  • Lower it back down and repeat with the other arm.
  • Aim for 3 sets of 10-12 repetitions for each arm.

3. Lateral raise

  • Stand with feet positioned at shoulder-width apart, clutching dumbbells by your sides.
  • Elevate both arms to the sides to shoulder level.
  • Gradually lower them back down.
  • Carry out 3 sets of 10-12 repetitions.

4. Rear deltoid flyes

  • Bend at the hips, ensuring your back remains straight.
  • Grasp a dumbbell in each hand below your chest.
  • Elevate your arms out to the sides until they’re parallel to the floor.
  • Lower the dumbbells back down.
  • Complete 3 sets of 10-12 repetitions.

5. Shrugs

  • Stand with feet at hip-width apart, clutching a dumbbell in each hand.
  • Elevate your shoulders towards your ears while keeping your arms straight.
  • Squeeze at the top and lower the weights.
  • Perform 3 sets of 10-12 repetitions.

6. Push-ups

  • Commence in a plank position with hands slightly wider than shoulder-width apart.
  • Lower your body by bending your arms.
  • Push back up to the starting position.
  • Newcomers can begin with knee push-ups.
  • Aim for 3 sets of 10-12 repetitions.

Here’s how to do push up the correct way

shoulder exercises
Push ups can aid in preventing shoulder discomfort. Image courtesy: Adobe Stock

What are the perks of shoulder workouts?

1. Enhances shoulder strength and stability

Reinforcing the shoulder muscles contributes to enhancing stability in the shoulder joint, thus reducing the risk of injuries.

2. Enhances posture

Rugged shoulders can assist in upholding proper posture, preventing rounded shoulders and associated issues.

3. Functional mobility

Robust shoulders enable a broad range of motion, facilitating daily activities like stretching, hoisting, and toting.

4. Prevents injuries

Well-conditioned shoulder muscles minimize the likelihood of strains, rotator cuff injuries, and dislocations.

5. Boosts sports performance

Strong shoulders can advance athletic performance. Athletes gain from robust shoulders, as several sports entail overhead actions and throwing.

6. Alleviates discomfort

Shoulder workouts can relieve pain linked with conditions such as rotator cuff tendinitis or frozen shoulder.

shoulder pain
Shoulder workouts assist in relieving shoulder pain. Image courtesy: Adobe Stock

7. Fortifies upper body

Robust shoulders are fundamental to numerous upper body workouts, like bench presses and push-ups.

8. Eases daily functional tasks

Day-to-day tasks such as carrying groceries or bags are simplified with sturdy shoulders.

9. Fosters bone health

Weight-bearing shoulder workouts can stimulate bone density, thus lessening the risk of osteoporosis.

Who should refrain from shoulder workouts?

Below are some circumstances under which individuals should abstain from shoulder workouts or exercise caution:

1. Existing shoulder injuries

Exercises that exacerbate shoulder afflictions, such as a torn rotator cuff, should be avoided by those with acute or chronic shoulder injuries. Seek guidance from a healthcare professional prior to integrating shoulder workouts into your regimen.

2. Recent shoulder surgery

Individuals who have recently undergone shoulder surgery should avoid shoulder workouts until receiving clearance from their surgeon or physical therapist.

3. Severe shoulder pain

If you encounter intense and persistent shoulder pain during any workout, cease immediately and consult a healthcare professional.

4. Osteoarthritis or rheumatoid arthritis

Individuals with advanced shoulder arthritis should evade high-impact or heavy resistance exercises that could exacerbate joint pain.

shoulder exercises
Engage in shoulder workouts to mitigate lasting bone damage. Image courtesy: Adobe Stock

5. Instability or hyperlaxity

Those with shoulder joint instability or hyperlaxity (loose ligaments) should steer clear of exercises that impose excessive stress on the joint.

6. Pregnancy

Pregnant women should eschew rigorous lifting or shoulder exercises to prevent injuries, as their ligaments and joints may be more relaxed during this period.

7. Novices

Those new to exercise should commence with light resistance and concentrate on maintaining proper posture. Upon mastering the fundamentals, progress to more demanding shoulder workouts.

8. Chronic ailments

Individuals with certain chronic conditions, such as heart disease or high blood pressure, should consult a healthcare professional before partaking in strenuous workouts.

9. Age

Elderly individuals may need to adapt workouts due to diminished bone density and muscle mass. Seek guidance from a fitness professional.

Essential considerations

1. Uphold proper posture

Individuals with poor posture may need to address postural concerns before engaging in any type of shoulder workout to prevent injuries. Maintaining proper posture while performing these workouts is crucial.

2. Steer clear of overexertion

Overtraining the shoulders might lead to injuries. Maintaining good health entails obtaining adequate rest and recuperating from injuries.

3. Correct technique

If you struggle to perform shoulder workouts with the proper form, seek guidance from a fitness professional, as you are at risk of injury.

shoulder injuries
Improper technique can cause shoulder injuries. Image courtesy: Shutterstock

4. Adequate warm-up

Failing to warm up before shoulder workouts can heighten the risk of injury. A thorough warm-up is vital prior to these workouts.

5. Maintain consistency

Select a time that suits your daily schedule and adhere to it consistently to develop a routine.

6. Consult a trainer

If in doubt, contemplate consulting a fitness trainer or physical therapist who can offer personalized recommendations.

7. Tune in to your body

Pay attention to your body’s signals. If you feel more invigorated and flexible at a specific time, that may be the optimal time for you.

When is the optimal time for shoulder workouts?

1. Morning or evening

You can engage in shoulder workouts in the morning or evening, contingent on your preference and schedule.

2. Refrain from doing them immediately upon awakening

It’s generally advisable to avoid intense shoulder workouts right after waking up as your muscles may be stiffer.

3. Before meals

Exercising before a meal can help prevent discomfort, as exercising on a full stomach can result in indigestion.

4. Late at night

Try not to engage in arduous shoulder workouts too late in the evening as it might impact your ability to sleep.

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