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The shoulder muscles are the front deltoids, posterior deltoids and the trapezius muscles. These muscles are not used extensively and consequently they often become weak and prone to injury. You can increase their strength by performing these weightless exercises
Push-ups
Keep your arms spaced out about the shoulder width of your body and place them on the floor. Your feet should be together with your weight on the balls of your feet, your toes pulled back. Your body should be straight and parallel to the floor. Do not stick your bum in the air or allow the body to collapse to the floor. Lower your body inhaling as you do so. Hold for at least 2 seconds. Then exhale as you return to the original position. Perform 3 sets of as many reps as you can. Stop your rep count when you start to fail.
Lateral Raises
Stand straight with your head and body facing forward. Your feet should be hip width apart with your toes pointing forward. Lift your arms out to the side until they are parallel to the ground. Hold the position for 2 seconds then lower the arms. Repeat 12 – 15 times. Perform 3 sets of these reps.
Front Deltoid Raises
Stand upright placing your feet out hip width apart. Start with your arms down at your hip, then lift them up straight forward until they are level with your front shoulder muscles. Hold the position for 2 seconds then lower the arms. Repeat 12 – 15 times. Perform 3 sets of these reps.
Standing Shoulder Press
Stand upright lift your arms to the side and bend your elbows at a 90 degree angle with your palms facing forward. Slowly lift your arms straight to the top until you reach a full range or motion. Squeeze your top deltoid shoulder muscles. Hold the position for 2 seconds then lower the arms. Repeat 12 – 15 times. Perform 3 sets of these reps.
What hurts…: My right shoulder.
How you hurt it…: I am not really sure, however I play tennis so I may have injured it, but I do not recall any particular incident.
When you hurt it…: 2 months ago, however the pain seems to be gradually getting worse.
Your pain level (1 is low, 10 is high pain): Most of the time it is 2-3/10, but it can get up to 7/10 with overhead activities. I am no longer playing tennis due to the pain.
Your age and overall health…: I am 33 and is good heath. I am not overweight and I try to exercise 4-5 times/week.
Any other information you feel is relevant…: Sometimes I feel a “catch” when I try to lift my hand above my head and then it goes away once I get my hand all the way overhead. My arm feels weak with activities out to the side or if I have to hold my arm up for any length of time.
YOUR INJURY COULD BE…
Rotator Cuff Strain.
REHAB YOUR INJURY BY…
Icing: 15 minutes for 2 to 3 times per day, with at least one hour in-between.
Rotator Cuff Exercise 1: Lie on your right side, on your problem shoulder. With a 3 to 5 pound hand weight move your arm up and down. Complete 3 sets of 15 repetitions, resting a couple minutes between sets. This should be pain free, otherwise you should stop.
Rotator Cuff Exercise 2: Lie on the other side, with your problem shoulder off the table. Keeping your elbow in towards your body, with a 3 to 5 pound hand weight, move your arm up and down in a controlled way. Complete 3 sets of 15 repetitions, resting a couple minutes between sets. This should be pain free, otherwise you should stop.
Rotator Cuff Exercise 3: While standing, with a 3 to 5 pound hand weight in each hand and your arms out approximately 45 degrees, move both arms up and down. The motion should be controlled and kept below shoulder height. Complete 3 sets of 15 repetitions, resting a couple minutes between sets. This should be pain free, otherwise you should stop.
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Learn how to relieve arthritis pain in the lower back with stretching exercise treatments and get expert tips and advice on treating pain caused by arthritis in this free personal health video.
Expert: Monica Paradise
Bio: Monica Paradise works at Industrial Hand and Physical Therapy in Phoenix, Arizona. She graduated from Northern Arizona University with a degree in exercise science.
Filmmaker: Eric Johnston
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http://www.EliminateFrozenShoulder.com Get your free CD – 7 Secrets of Pain Free Shoulders. What are symptoms of Frozen Shoulder? Shoulder Pain? Watch this video to find out more.
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Today’s fat loss quickie video focuses on neck and shoulder exercises. http://www.fatlossquickie.com
I’ve received many emails from new moms who have developed neck and shoulder problems from carrying around their children.
I’ve put together some exercises to help you strengthen those areas and relieve some of your problems.
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