Pain-Free Shoulders: 5 Best Strengthening Exercises


by Viktoria Wolffhardt, Slalom Canoeist

Recovering from accidents, warming up earlier than figuring out, or simply in between: you don’t want a lot time, gear, or costly equipment to strengthen your shoulders. Slalom canoeist Viktoria Wolffhardt explains 5 exercises you are able to do wherever at any time.

1. Shoulder stability exercise

Woman doing a shoulder stability exercise

You may know this exercise from the Runtastic Results app, it’s known as an Up Down. Start within the low plank position and push off from the ground into the excessive plank. Make positive that you simply interact your core and hold your hips as steady as potential. Then return to the low plank place and repeat. Alternate between beginning together with your left and proper arm.

Repeat this exercise ten to 12 instances per facet and do a complete of three units.

2. Strengthen your rotator cuff

Woman doing shoulder exercise with a resistance band

Stretch a resistance band between your forearms. Move your left and proper shoulder in circles in each instructions alongside the wall. You can do that exercise at completely different heights to stimulate your muscle tissues extra.

Repeat the exercise ten to 12 instances on both sides and do a complete of three units.

3. Arm circles with weights

Woman doing arm circles with light weights

Stand together with your ft hip-width aside and maintain a light-weight weight (e.g. 1 l water bottle) in your left and proper hand. Let your arms grasp loosely at your sides and raise the bottles upward making small circles till they’re in a horizontal place. Briefly maintain this place after which slowly decrease your arms once more.

Repeat this exercise ten to 12 instances per facet, alternate between ahead and backward circles. Do a complete of three units per facet.

Be cautious:

“Make sure you don’t arch your lower back. Pull your chin back a bit, so that your back stays straight through the exercises.”

4. Water bottle stabilizer

Woman doing an exercise with a workout bottle

Fill ¾ of a 1.5 l water bottle with water. Pick up the bottle together with your proper hand and stretch your arm straight out in entrance of you. Make positive your hand is on the height of your shoulder and your arm is straight. Now attempt to maintain the bottle regular.

Hold this place for 30 to 60 seconds, then swap sides and repeat the exercise. Do three units per facet.

What the exercise does:

“This develops the small muscle groups in the shoulders to relieve strain on the tendons and joints. It is especially good to do when recovering from shoulder injuries.”

5. Internal and exterior rotation with resistance band

Woman does should exercise with resistance bands

Attach a resistance band to a door deal with (or one other anchor level) and stand together with your facet subsequent to it. Take the resistance band in your hand and pull it till it’s tight. Check that your arm is at a 90 diploma angle and hold your elbow in close to to your physique. If that is inconceivable, cut back the stress on the band by standing nearer to the door deal with. Keeping the place of the arm, externally rotate your shoulder in order that your hand strikes within the course of the door deal with. Then internally rotate the shoulder by pulling the fitness band again in the direction of your physique towards the resistance of the band.

Repeat this exercise ten to 12 instances per facet and do three units.


“Your pelvis should be stable and facing forward – there should be no rotation of the upper body or hips.”

Have enjoyable figuring out! Please be aware: if the ache in your shoulders doesn’t enhance, it’s good to seek the advice of a physician.

About Viktoria Wolffhardt:

Viktoria Wolffhardt has been a slalom canoeist for 15 years. The runner-up world champion and two-time winner of the U-23 championship is all the time in search of new challenges. Her motto is: “Be fast, be good, have fun, and always be yourself!”



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