1. Tip Top With Table Top
If you want to get stronger shoulders without any equipment, the weight of your body is the only equipment you need. The table top pose is the perfect way to strengthen shoulders without equipment, as it forces you to use the opposite muscles than those which are generally employed in upper body exercises. Sit upright with your legs straight in front of you toes pointed. Place your hands about a foot behind your back with your fingers pointing in and inhale deeply, lifting through the spine. As you exhale, lean back into your hands and lift your hips off of the ground to form a straight line with your body from shoulders to toes. Your arms should be extended directly below your shoulders and your feet should come flat onto the floor. Lift up through the chest as you hold the position for 15 to 30 seconds and then gently relax the hips and come back to sitting. Repeat 2 or 3 times.
2. Push-Ups Without the Push
While push-ups are a fabulous way to work the upper body and chest, you can target the shoulder muscles by holding a stationary push-up. To strengthen the shoulders with only the weight of your body, begin by laying face down on a comfortable surface. Intertwine your fingers under your chin and then lift your body up onto your forearms and toes, holding your abs tight to keep your back straight. You can stay here for 30 to 60 seconds, or challenge yourself a bit further by lifting up onto fully extended arms. If your enter the full lift, make sure that your arms are directly below your shoulders. After holding for 30 to 60 seconds, slowly lower yourself down and rest, repeating the lift 2 or 3 times to build strength in the shoulders and arms.
3. From Push to Plank
The side plank is one of the more challenging yoga poses for the shoulders; however, it is sure to get the job done. Begin in your push-up position with arms fully extended and then gently move your weight onto the right side of your body. Roll your left shoulder up, taking time to find your balance and then roll your right foot so that you are resting on the side of the foot. Press into your right hand and pick your left hand off of the ground as you place your left foot directly on top of your right. Keep your hips lifted and body in line as you lift your left arm to the ceiling. While this exercises works the shoulders, engage the muscles of your entire body to help keep your balance and posture. Hold the lift for 5 to 10 breaths and then lower into your high push-up, repeating on the opposite side.
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