Fitness · Health

Fitness Saturday: Healthy Shoulders — Relaxed, Stable, and Strong

Shoulder Super Seven
The next exercises are designed to help strengthen the stabilizing muscles in your shoulder joint, and create balanced muscular development.

1. Plane of the Scapula Arm Raises: From standing, lift your arms on a slight diagonal forward to just below shoulder level. Have a slight bend in the elbows, wrists and hands in line with the arm, and lead up with the thumb side of your hand. This is similar to a second position ballet arm pose. Do five reps. Then try doing them while holding onto 2-lb or 3-lb light dumbbells.


2. Robot Arms (for the rotators): From standing, hold onto light dumbbells, bend your arms 90 degrees at the elbow and lift your arms to shoulder height. Tilt forward at the waist about 20 degrees and allow the lower arms to point down. Then practice lifting the lower arms up to the ceiling and back down, while holding the elbow in the right angle and keeping a slight tilt forward with the body. Do eight to ten reps.


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  • Jenny November 14, 2015 at 8:29 pm

    While watching the videos I was doing these exercises and they really helped. I have a really stressful job and it is only lately that I have begun to realize that I keep a lot of tension in my shoulders. These exercises help me to relax. I was overweight a few years ago so I know the effects that stress can have on your body I lost 65 pounds and you could read it on my blog here Stress in any part of your body can really mess with you mentally. Thanks for the great exercises.