1. Ease the Tension
Stress takes its toll on the body in so many different ways that its effects are often ignored. It is so ubiquitous that tension is sometimes seen as a symptom of mental fatigue or outside influences. If you want to add strengthening exercises to any of your workouts, you must first release tension and reduce any stress that you may have gathered in that part of the body. The shoulders in particular, seem to be a gathering place for stress-related issues. When you carry anger or frustration, it produces stress in the first place; your shoulders may get tighter and tighter until no amount of exercise can help. Learn to relax through meditation and calming activities such as deep breathing and listening to soothing music. Once your shoulders release the stress, then you can begin the strengthening exercises.
2. Use Free Weights to Strengthen the Shoulders
Use hand held free weights to strengthen the shoulder muscles with behind the neck exercises. Start out with weights that are very comfortable to hold and lift. You never want to begin this kind of regimen by straining because you will cause so much pain that you'll have trouble returning to the routine. Instead, start small and gradually increase the weight. Hold a weight in each hand at your side. Lift one arm above your head and lower the weight behind your neck. Let it drop and raise it back up. Do this move quickly 10 times to tone your shoulder muscles and to slowly build muscle.
3. Isolate Those Shoulders
Rounded shoulders and general poor posture are the result of weakened shoulder muscles and unconscious form. As you walk, sit and exercise, remain conscious of your shoulders until you build them up to support themselves unconsciously. Squeeze the shoulder blades back and downward throughout the day and between exercise rotations. Hold the squeeze to isolate the muscles and then let them go back to their original straight position.
4. Using the Pull Up machine
In the gym, you can isolate the shoulder muscles with behind the neck exercises on a pull up machine. Put your hands on the bars with your fingers facing forward and step out half a step. You don't want to get too far out so that you will pull your body in an unnatural pose, just far enough to put the majority of the resistance on the shoulders. Pull your body up so that the back of your neck is parallel to the bar. Bend your knees so that you don't touch the floor when you release back down. Do 10 lifts in this position three times a week, and your shoulders will be stronger in a matter of weeks.
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