The shoulders are the most mobile joints in the body, according to MedlinePlus, a National Institutes of Health resource. Body weight exercises challenge the shoulders without placing external stress on them. Strong shoulders contribute to proper posture and improve capability during activities of daily living and exercise. Strengthening the shoulders makes it easier to do activities that require pushing, pulling and lifting.
Push-ups
According to the American Council on Exercise's exercise library, push-ups challenge the anterior and medial deltoids, two muscles located on the shoulders. Additionally, push-ups challenge the core, triceps and chest muscles.
To do this exercise, lie face down on a mat. Adjust your feet so that they are hip-width apart. Bend your arms and place your hands directly under your shoulders. Move them an inch wider than your shoulders. Tighten your abdominal muscles and lift onto your toes and hands. Your arms will straighten when you do this. Lower your chest toward the ground, bending your elbows as you do this. When your chest is 2 inches from the floor, push your body back up, stopping when your arms are almost completely straight. Repeat until you complete 15 repetitions.
Superman
The superman exercise is also listed in ACE's exercise library as a shoulder-strengthening, body weight exercise. This exercise works the front and middle part of the shoulders. Additionally, it strengthens the butt, hips and back muscles.
To do this exercise, lie face down on a mat and relax your head on it. Extend your arms over your head, resting them on the floor. Turn your palms inward and straighten your legs. Point your toes away from your body. Next, tighten your abdominal muscles and simultaneously lift your legs, hips and arms 3 inches off the floor. Don't raise your head or arch your back while doing this exercise; focus on keeping your arms and legs straight. Hold in this position for five seconds, lower and repeat until you complete 10 repetitions.
Pilates Plank
The pilates-style plank builds shoulder stability and strength while challenging the hips, glutes, abs and lower back. Proper posture prevents wrist or elbow strain and injury during this exercise.
To do a plank, kneel on on all fours. Place your hands directly under your shoulders and bend your elbows slightly. Extend your legs behind you and lift onto your toes. Tighten your abdominal muscles and adjust your hips until they form a straight line with your shoulders, knees and heels. Hold in this position for 45 seconds and release. If your wrists start to hurt, check your form to make sure that your shoulders are directly above your hands.
References
- ACE Exercise Library: Supermans
- ACE Exercise Library: Push-up
- MedlinePlus: Shoulder Pain
- Style Pilates: Plank Pose
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
Member Comments
Klingkong February 28
For a great resource on bodyweight exercises, check out the first exclusively bodyweight fitness app from Apple. The app is called Your Gym, and it is based on the bestselling fitness book You Are Your Own Gym; The Bible of Bodyweight Exercises. It contains 125 exercises with over 300 variations, timers, social media integration, and it has a long road map of upcoming updates that will include videos of all the exercises and personalized programs that give users step-by-step guidance during each workout.
You can find out more at www.marklauren.com.
Cheers!