Shoulder exercises help you strengthen the joints and increase your shoulders' mobility. You do not need much equipment if you exercise at home to work your shoulders. However, you should incorporate your entire body when performing shoulder exercises, fitness professional Rodney Corn suggests, co-founder of PTA Global and a contributing writer for IDEA Fitness Journal. This helps you get a strong body and burn more calories when you work out.
Downward Dog
Place your hands on the ground about shoulder-width apart, and your knees on the ground about hip-width apart. Curl your toes on the ground. Lift your hips up, and straighten your legs. Push against the ground with your arms, and bring your torso closer to your thighs. Press your heels toward the ground with your feet turned slightly inward. Hold this position for five to six deep breaths. Return to the starting position, and repeat the exercise four to five times.
Lateral Fasciae Stretch with Rotation
Stand with your legs hip-width apart, and raise your left arm above your head. Lean your torso to your right, pushing your hip to your left. You should feel a stretch radiating down your armpit, ribs, and left upper hip. Reach across your body with your right arm as you maintain the lean. Rotate your shoulder girdle and torso as you reach. Hold the reach for one second, and rotate back to the starting position. Perform 10 rotations per side. If one side of your body is tighter than the other, perform an extra set on that side.
Prone Shoulder Stabilization
Lie on your stomach on the ground, and put a towel on the ground so you can rest your forehead on it. Put both arms by your sides and your legs together. Bring your left arm out to the side with your palm facing down. Rotate your arm to bring your palm facing up, and lift it off the ground. Hold this position for three deep breaths. Lower your arm to the ground, and slide it up to about 45 degrees from your shoulder joints. Lift your arm up and hold it for three deep breaths. Lower it to the ground, and bring it close to your head. Lift your arm up and hold it for three seconds. Bring your left arm back to your side. Perform five to six reps for three sets on each arm.
One Leg Push-Ups
Place your hands on the ground about shoulder-width apart and your feet together. Lift your left foot about two inches off the ground. Lower your chest and hip to the ground at a rate of three seconds. Keep your head, spine and hip in alignment. Exhale and push yourself back up, tightening your left buttock to keep your legs and hip in place. Perform six to eight reps, switch legs and perform another six to eight reps.
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "IDEA Fitness Journal"; Creative Total Body Exercises; Rodney Corn; February 2010
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