Fitness · Health

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

5. Reverse Flyes: Holding light dumbbells, bend your knees and do a flat-back hinge from the hips to 90 degrees. Let your arms hang straight down to the floor, then lift your arms straight out to the sides. Be sure to keep your back straight and control the negative part (lowering) so your arms don’t swing. Do two sets of 10 – 15 reverse flyes. (This exercise was previously shown in an earlier article using exercise tubing)

Rev Flyes1Rev Flyes2

6. Shrugs: Using exercise tubing, place the center of the tubing under your feet. Stand up with a slight bend in your knees and hold the ends of the tubing in your hands with your arms straight by your sides. Keeping your arms straight, inhale and shrug your shoulders up as high as you can. Exhale and lower your shoulders back down. Use a medium to strong resistance tube and/or walk your hands down the tube to increase the resistance. Do 10 shrugs. Rest and repeat.

Shrug1Shrug2

7. Straight Arm Dips: (This exercise teaches you how to depress your shoulders — you can think of it as a Reverse Shrug.) Sit on the edge of a hard chair and place your palms on the edge of the seat next to your hips. Extend your legs out and rest them on the ground. Put all your weight on your hands and press down to lift yourself up off the chair. Keeping your arms and your back straight, and hips off the chair, allow your shoulders to shrug up, lowering your body a little. Then exhale and press your shoulders back down, lifting your body back up a little. If it is impossible to keep your arms straight with all your weight on your arms, bend your legs so your feet are flat on the floor and use your legs to take off some weight. Remember, you must keep your arms and back straight as you do this exercise to work the muscles effectively. Try to do two sets of 5 to 10 reps.

Straight Arm Dip1

Straight Arm Dip2

Straight Arm Dip3

Swimming, tennis, basketball are all examples of sports where the shoulder muscles are key. We also use them a lot in everyday life. I recommend you do these exercises at least once a week to help keep your shoulders healthy, stable, and strong.
Is it possible to live life and never get tight shoulders? Probably not, but the more you can keep them relaxed and healthy, the nicer living will be.

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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 http://musclehabit.com/my-story-2/. Stress in any part of your body can really mess with you mentally. Thanks for the great exercises.

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