Strong shoulders are nice to look at as part of a toned physique, and useful for functional, everyday activities. Weightlifting is a common method of building shoulder muscles, but it is also possible to strengthen your shoulders with no weights at all. No weights and no gym are no excuse for not exercising your shoulders.
Handstand Pushups
The handstand pushup is a shoulder exercise that provides a similar action to a military press, only using your own body weight instead of a barbell. Place your hands close to a wall and kick your legs up so your feet rest against the wall and you are in a handstand position. You can do the exercise with your body facing the wall or away, whichever is most comfortable. Once up, bend your arms to lower your body slowly and stop just before your head touches the floor. Push yourself back up and repeat.
Isometric Exercises
Isometric exercises refer to static contractions against an immovable object, where no joint is being moved. You can do isometric exercises for your shoulders a few different ways. First, hold one hand out in front of you with your palm facing away and press against your other hand. Also, hold it with your palm facing up and press against the resistance of your other hand. You can also place a pillow against the wall and press your fist into the pillow, or stand with your back to the wall and press your elbow into the pillow.
Shoulder Circles
Shoulder circles work the muscles of your shoulder girdle and help with your range of motion. Hold your arms out to the sides so your body makes the shape of a "T." Move your arms in small circles backward for a minute or two, and then move them forward. Try the exercise with your palms facing up and down.
Yoga Crane Pose
The yoga pose known as the crane is not designed as a shoulder exercise, but it will provide a good shoulder flex without using weights. As part of a yoga sequence you may flow from one movement into the crane, but to work your shoulders, just start from standing. Crouch down and place your palms on the floor. Bend your arms slightly and pull your knees up so they are near your armpits. Lean forward and come up off your feet, so you are balancing your weight on your hands. Hold your position for as long as possible.
Member Comments