New Shoulder Exercises

Your shoulders are the most movable joints in your body and they work with your torso and hips to produce a variety of movements, such as throwing, pushing and pulling. However, most exercises featured in magazines and other media depict the same shoulder exercises that isolate the area, such as the dumbbell shoulder press and rotator cuff exercises. Current trends in weight-training have shifted to a more holistic approach --- integrating the whole body rather than in isolation. This approach not only helps you get stronger shoulders, but a stronger body as well.

Kettlebell Windmill

This exercise improves your spinal and shoulder stabilization strength and hip flexibility at the same time. If one side of your body is more challenging than the other, do an extra set on that side.
Hold a kettlebell over your head with your right arm fully extended. Stand shoulder-width apart and step forward with your left leg. While keeping your right arm straight, slowly bend forward at your hips and slide your left arms down your leg to help guide the movement. As you bend over, your body will naturally rotate to your right. Keep your knees slightly bent and your spine neutral. Look up as you go down. Once you reach your maximum range of motion, hold the position for three deep breaths and return to standing position. Repeat for three to five repetitions on each side.

Turkish Get-up

The Turkish get-up trains strength, posture and mobility in the left and right sides of your body. Like the previous exercise, if one side is more challenging than the other, do an extra set. This movement pattern helps your shoulders become more stable and strong while moving your entire body.
Lay down on your side in a fetal position. Hold the kettlebell on the ground with your right hand and your palm facing up. Roll onto your back and extend your right arm straight up, while keeping your legs straight. Keep the kettlebell facing the outside of your body and the arm straight throughout the exercise.
Place your right foot close to your buttocks, rock up on to your left elbow, while keeping your trunk straight and your right arm straight above your head. Push off your elbow and onto your left hand, rising to a seated position with your right knee bent and right foot close to your butt. Lift your butt off the ground and bring your left leg between your left hand and your kneeling leg as you rise into a kneeling position. You should be in a lunge position with your spine tall and your arm holding the kettlebell above your head. Straighten your body and brace your torso as you push your body up to a standing position with your right leg and hip.
Once you have stood up, reverse the movement back to the fetal position. This trains force deceleration (eccentric strength) and your ability to lower your body to the ground with control.

Scaption

This exercise strengthens the areas in your shoulder blades, rotator cuffs and rhomboids, or muscles between the shoulder blades. It also increases shoulder joint mobility. You should use no weights to start before adding light weights. You may do this on a stability ball.
On the ball, lay on your stomach with your chest off the ball and your feet slightly apart. Exhale and lift both arms above your head with your thumbs pointing up. Hold the position for one deep breath and lower your arms down in front of you.
Lift your arms up again and reach up to make a "Y" with your body. Hold for one deep breath and lower your arms. Finally, lift your arms up behind your body and externally rotate your arms and point your thumbs up. Do not arch or flex your spine throughout this exercise.