Overhead exercises give your body a different workout as you focus on engaging your core to stabilize your spinal column. You can perform overhead exercises with or without free weights. Use lighter weights to avoid overloading and putting excessive pressure on your spinal cord as you begin any exercise routine. Consult your doctor should you feel any sharp or unwanted pain in your muscles or back.
Overhead Medicine Ball Slams
The overhead medicine ball slams exercise is a full-body, integrated exercise that uses a medicine ball as a form of weight. Stand with your feet hip-width apart, holding a medicine ball out in front of your body with both hands and your elbows bent. Bend forward at your hips, shifting them backward as you lean forward with a slight bend in your knees. Continue leaning forward until your heels slightly come off the floor. Engage your core to stabilize your spine and extend the medicine ball back through your legs. Maintain a flat back and keep your head facing forward.
Swing the medicine ball upward over your head, reaching it behind your neck, and simultaneously straighten your legs. Lean back and push your hips forward and focus on lengthening your abdominal muscles. Bring the ball back overhead and throw it into the floor, shifting your weight to your hips.
Standing Barbell Shoulder Press
The standing barbell shoulder press works your deltoids while using your trapezius and core muscles as stabilizers. Hold a barbell in a pronated -- palms facing downward -- grip at chest level and assume a split-stance position. Position your hands slightly wider than shoulder-width distance and fully flex your elbows. Engage your core to stabilize your spine, exhale and slowly push the barbell upward and overhead, extending but not locking both elbows. Hold this position briefly, inhale and slowly lower the bar back to the starting position. Avoid arching your back throughout the exercise. Perform two to three sets of five to 10 repetitions.
Overhead Triceps Stretch
The overhead triceps stretch works your triceps while using your latissimus dorsi as a muscle stabilizer. Stand with your feet hip-width distance apart and relax your shoulder. Reach your right arm to the ceiling, keeping your right shoulder down, and bend your right elbow. Let your right arm drop behind your head to the middle of your back, with your palm facing your back. Grasp your right elbow with your left hand and pull your arm toward your back. Hold this position for 15 to 30 seconds. Return to your starting position and repeat with the opposite arm. Perform two to four repetitions on each arm.
Standing Dumbbell Overhead Triceps Extension
The standing dumbbell overhead triceps extension uses a dumbbell to work your triceps while using your deltoids as muscle stabilizers. Stand in a split-stance position and hold the dumbbell bar with both hands. Engage your core to stabilize your spine, exhale and slowly lift the dumbbell overhead, fully extending but not locking your elbows. Hold this position briefly and slowly lower the dumbbell back to starting position in a slow, controlled manner. Avoid flexing your elbows beyond 90 degrees and arching your back throughout the exercise. Perform two to three sets of five to 10 repetitions.
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