Because the shoulder is the most mobile joint in the body, it is also the one that is most commonly injured. By keeping the rotator cuff fit and flexible, many shoulder injuries can be avoided. Not to mention that a well-defined shoulder is very becoming in a summer outfit! Here are two strengthening exercises and two stretches to add to your routine, recommended by Focus Health physiotherapists.
Wall Press-up
Stand with arms straight, hands on wall at shoulder height. Keep your spine straight, shoulders down. Try to spread your shoulder blades apart by pushing back through your arms. Maintain the position in the shoulder blades as you bend your elbows and press towards the wall and as you go back to your starting position. Do 2-3 sets of 6-8 repetitions.
Shoulder Rotation
Lie on your left side, right arm by your side with elbow bent at 90 degrees, holding a weight (tip: use a water bottle or a can of beans). Raise your forearm to a vertical position above your waist then slowly lower. Do 6-8 repetitions then repeat on other side.
Find your weight
For a set of 6-8 repetitions, use a weight that you can lift 10-12 times and no more. As you progress, you may need to increase the weight.
Shoulder Stretch 1
Reach up behind your back with your right arm and your left arm behind your head, trying to touch your hands together. Hold for 10-15 seconds and repeat each side 2-3 times.
Shoulder Stretch 2
Reach with your right arm across the front of your body. Use the other arm to gently push it at the elbow, further into the top of your chest. You should feel the stretch on the back of your shoulder. Hold for 10-15 seconds, repeat 2-3 times each side.
Stretching tip:
Stretches can be done after a workout or once a day to improve mobility.
Know your limits, know your pain: Some Signs Should Never Be
Ignored
Don’t work on one shoulder more than the other. Also keep front and back
of the shoulder developed in a balanced way.
Don’t use too heavy a weight (see the guidelines above).
Never perform an exercise or a stretch into acute pain.
Don’t start exercising before warming up. A 5-10 minute walk is all you
need to get a blood flowing.
If you experience persistent discomfort, see a physiotherapist.
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