Your shoulders consist of three main muscle groups, the anterior, medial and posterior deltoids. This ball and socket joint is the most movable joint in your body, but because of the range of motion it allows, your shoulder can also be very unstable. There are many easy strengthening exercises you can do at home to build the muscles and stabilize the ligament attachments, as well as your rotator cuff tendons.
Shoulder Warm-up Exercises
Warm-up your shoulder muscles from a sitting or standing position by shrugging your shoulders up towards your ears as you inhale and lowering them down as you exhale. After about 10 shoulder shrugs, begin to roll your shoulders to the back for about 10 to 20 repetitions. Finally, finish off your shoulder warm-up with full shoulder circles to the front with your arms hanging down by your sides. Perform 10 to 20 repetitions.
Lateral Raises
Lateral raises primarily target your medial deltoids and can be performed with or without light dumbbells. Stand with your feet hip-width apart, with your spine tall and your head centered between your shoulders. With your palms facing your thighs, slowly raise both arms straight out out to your sides until your arms are even with your shoulders or are parallel to the ground. Pause at the top position, and slowly return your arms back down by your sides. Perform 10 to 20 repetitions and repeat for one more set.
Posterior Straight Arm Raises
This exercise primarily targets the back of your shoulders, along with your triceps. Like the lateral raises, this exercise can be performed with or without light dumbbells. Stand up tall with your head centered between your shoulders and your abs contracted. Slightly lean forward, bending from your waist and leading with your chest. With your arms hanging by your sides and your palms facing behind you, slowly extend both arms as high as they will go. Pause and slowly return your arms to your sides. Perform 10 to 20 repetitions, rest and repeat for one more set.
Single Arm Front Shoulder Raises
Anterior shoulder raises target the top and front of your shoulders and can be done seated or standing. Stand or sit tall, with your shoulders pressed down, arms hanging by your sides, with your palms facing inward toward your body. Exhale and slowly raise your right arm straight out in front of your body, until it is level with your shoulder. Inhale and return down to starting position. Repeat the action for 10 to 20 more repetitions and then perform the exercise with your left arm.
Supine Shoulder Flexion
The supine shoulder flexion exercise is an effective way to work your deltoids with just your own body; no additional equipment is needed. To perform this exercise, lie on your back on a soft surface or mat. Bend your knees so that your feet are just beyond your knee joints, or about 18 inches away from your buttocks. Place your arms by your sides with your palms facing inward. Without arching your back or lifting your hips, retract your shoulders down and back into the mat. Exhale and slowly bring both arms overhead, until your arms are fully stretched out above your head. At the peak of the contraction, your arms should be fully rotated with your thumbs touching the floor. Hold this position for 15 to 30 seconds. Inhale on the slow return to the starting position.
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