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Shoulder That Weight

Work out to prevent injuries

Routine by Rossano Rea

When they’re buffed and toned, they look great. But when something goes wrong with them, they can be a real pain. We’re talking about shoulders, and chances are you or someone you know has suffered an injury to this area. Because the shoulder region is one of the body’s most complex areas, it is one of the most common sites for injury.

Prevention is the best medicine. Strong shoulders not only look great, they help reduce the risk of an injury occurring. The key to preventing shoulder injuries is working the large and small muscle groups on a regular basis.

This workout focuses on the entire shoulder – including the often-overlooked rotator cuff, a frequent injury site for those who play tennis, golf or baseball. Focus on correct form and don’t use too much weight. A good weight will make you feel a slight burn toward the end of 15 repetitions. It’s ideal to practice this routine twice a week, on nonconsecutive days. Make sure to warm up for at least 10 minutes before the workout, and cool down by stretching afterward.

Shoulder Press

Sit on a stability ball or bench, placing feet shoulder-width apart. Holding a weight in each hand, bend elbows so upper arms are parallel to the floor, palms facing forward (1). Press weights up in an arc-like motion toward the ceiling (2). Return to starting position for 1 repetition.

Do 2 sets of 15 repetitions. (Works entire shoulder)

Side lateral raise

Stand on a resistance band with feet shoulder-width apart, knees slightly bent, holding one end of the band in each hand (1). Slowly raise hands to shoulder level (2). Slowly lower hands, stopping beside the thigh about an inch away from the leg for 1 repetition. Light dumbbells also may be used for this exercise.

Do 2 sets of 20 repetitions. (Works medial deltoids)

Shoulder shrug

With a dumbbell in each hand, stand with your feet shoulderwidth apart, knees slightly bent, arms at sides (1). Shrug shoulders straight up toward the ears (2). Return to starting position for 1 repetition.

Do 2 sets of 12-15 repetitions. (Works trapezius)

Figure 8

Holding a light dumbbell in right hand, bend at waist, keeping back straight. Place left hand on left knee and hold weight in right hand, slightly out in front of right leg at shin level (1). Trace a figure 8 pattern with right hand, keeping weight at shin level throughout exercise (2).

Do 2 sets of 10 repetitions on each side. (Works rotator cuff)

Rotator cuff external rotation

Tie a resistance band to a pole or doorframe and grasp handle in right hand, keeping the elbow tight to your side, with arm at a 90- degree angle (1). Externally rotate (abduct) the shoulder, turning the forearm away from the body, making sure the elbow is kept in at all times (2). Light dumbbells also may be used for this exercise.

Do 2 sets of 12-15 repetitions on each side. (Works rotator cuff)

DID YOU KNOW?

The shoulder is the most mobile joint in the human body. The joint includes four rotator cuff tendons. Together, these four tendons stabilize the upper arm bone to the shoulder socket and allow a wide range of motion in the shoulder. Any swelling, inflammation, tearing, or bony changes around these tendons causes pain when a person tries to move their arm above the head, behind the back, or straight out in front. Working out the shoulders is one of the best way to prevent these injuries.

Source: U.S. National Library of Medicine