Best Shoulder Exercises To Do At Home

What is more peaceful than riding a bicycle with your headphones playing your favorite song and with a beautiful weathered morning?

Do you know that a strong shoulder plays the role of a superhero for the upper body part? They look powerful and are highly attractive when strapless dresses are worn.

Do you have any idea that how important is It to perform some aerobic exercises for strength of the shoulders on regular bases?

Moreover, if we talk about using them so they are the most useful muscle groups in the upper body. Shoulders are always engaged, whenever we are doing some work like pull, push, lift, press, etc.

About almost all of the daily routine work is based on shoulder moving. Like stretching, carrying groceries, lifting up your toddlers, and also in all types of workouts.

Once “Thieme” said,

“But that unparalleled mobility also makes them vulnerable to injury.”

So, we should practice some shoulder exercises on daily bases to strengthen our shoulder work frequently.

These exercises may include brisk walking, riding a bicycle, jogging, climbing stairs, or using a cross-country skiing simulator. If you are not able to carry out any of the exercises, you should consult your general physician.

It is better to fix an hour as less of your day in order to practice some shoulder exercises to do.

If you are a person handling a normal blood pressure and healthy heart and lungs, you should surf up to 30 min on such exercises.

If you subtract your age from 220, you will get to know your maximum heart rate. Besides all that its better to consult a doctor before starting this aspect of the program.

Table of Content

Top 10 best shoulder exercises to do at home:

It is necessary to perform these top 10 shoulder exercises to do at the comfort of your home. For which you need is a pair of weights or a resistance band.

Firstly, you should make a start with lighter ones than according to the increasing strength move on to heavier. These exercises play a vital role in gaining strong of your shoulders.

1. DIVIDING DOLPHIN:

This is a great exercise for enhancing the stability of shoulders.
This exercise is carried out in a way that your hand and feet are in a fixed position throughout the exercise, known as a closed-chain movement.
You have to practice this exercise on a forearm plank, with your elbows under your shoulders and feet-hip width apart.
Your starting position should lift your hips slightly towards the ceiling.
Keep your body in a straight line, lowering your hips and drive your shoulders forward to hover over your wrist.

2. PLANK RAISE TAP CRUNCH:

Another good closed-chain exercise for the stability of the shoulder.
The moves are carried out in a way that you have to start in a straight arm plank position with piling up your shoulders above your hands and your feet hip-width apart.
Your right arm should be extended forward, then place it back down into the plank.
As you reach your opposite arm, you should keep your body in a straight line. Then tap your right foot with your left hand.
Repeat on the opposite side after doing all of your reps.

3. DUMBBELL CATARACT RAISE:

This exercise is superb for targeting your middle deltoid.
You have to hold a dumbbell in each hand putting your arms at your side, standing tall with your feet hip-width apart.
Raise your arms at the level of your shoulders, to your side. Your palms should be facing downwards.
Repeat this after slowly lowering your arms

4. REVERSE FLY:

It is probably an upper back exercise that also facilitates posterior deltoid.
Hold a dumbbell in each hand, standing in feet shoulder-width apart position.
Your chest should be almost parallel with the ground with bending forward your hips.
Your starting position should be straightening of your arms hanging the weights and palms facing each other.
Raise your arms to your sides until they come in one line, keeping your back flat. Your shoulder blades should be squeezed than at the top of the movement.
Repeat this and start with the first step.

5. MILITARY PRESS:

These movements are excellent for your muscle growth and it targets the entire deltoid muscle.
It is also beneficial for triceps, traps, and pectoral muscles.
Your position should be again feet shoulder-width apart, holding a dumbbell in both hands and standing tall.
With your palms facing towards, raise up your weights to shoulder level.
Your back should be straight and you have to engage your case. Then raise up your arms straight above shoulders.
Lower the weights back to the level of your shoulders and repeat.

6. CLEAN SQUAT PRESS:

It’s a total-body exercise especially good for shoulders as it allows you to safely use momentum to power through some extra reps. A bit complicated but a very effective one.
Standing position should be feet hip-width apart, arms of your side, and dumbbells in each hand.
Change the position of weights from hanging up position to ‘clean’ position by slowly standing up.
Press the weights directly above the shoulder without pausing and drop back into a squat.
As you lower your body back into a squad, you should raise down your weight as well.
Repeat the sequence continuously.

7. ARNOLD PRESS:

The rotatory movement of this exercise is beneficial for the stability of the shoulders.
It engages both the middle and anterior parts of the deltoid.
Hold the dumbbell in each hand with standing tall with your feet hip-width apart.
Keeping your back flat, engage your arm, and raise up your weights to the shoulder level. Your palms should be facing back with your forearms in Infront of your chest.
You should now press the weights directly above the shoulder by rotating them so that your palms face forward.
By lowering the weight, repeat back to the starting position.

8. SCARECROW PRESS:

It is an excellent move to challenge your rotator cuff musculature.
Starting position is to bent your elbows 90 degrees, holding a dumbbell in each hand and lifting your arms out to your sides, assuming a staggered stance.
Your forearms should be in front of you and then reverse the movement.
Raise the weights above your shoulders and then reserve the movement again.

9. SHOULDER PRESS WITH STRAIGHT LEG KICK:

This move will provide you with case stability, hip mobility, and improving balance as well by also engaging your deltoids and your chest.
Stand in a position with feet hips-width, holding the weights in front of each shoulder by tucking in your elbows.
Raise your arms above tour shoulders.
Lift one leg up straight out in Infront of your body when lowery the weight back to the shoulders.
Do it with other legs too, continue alternating legs with each rep.

10. ALTERNATING THURST WITH LATERAL AND FRONT RAISE:

It’s again a total-body exercise. The lateral deltoids and traps are approached by lateral raise while anterior deltoids are targeted by the front raise.
Again, you have to stand with your feet shoulder-width apart and hold a dumbbell in both hands with arms at your side.
Lift up your arms in Infront of your chest keeping your back flat and engage your case, while palms facing each other.
Keeping your front thing parallel to the floor, bending your knee to 90 degrees, and pivot to your left and be in a lunge position.
Pivot back to the center to return to the starting point while lowering the weights.
Repeat the sequence with your right one too.

Anatomy of the shoulders you should understand:

The result of a complex dynamic interplay of structural bony anatomy and biomechanics, statics ligamentous and tendinous restraints, and dynamic muscle forces are represented by movements of a human shoulder. If anyone or more of these components are injured due to overuse, disturbs this interrelationship and places the shoulder at risk.

The shoulder joint is a ball & socket joint that is between the scapula and humerus. It is noted that this joint is the major part of the connection between the limb to the trunk. This is one of the most flexible joints in the human body.

Movements are carried by shoulders and it’s jointed:

A wide range of movements is associated with this ball and socket synovial joint.

EXTENSION: It is basically referred to as the straightening of a joint. This movement usually occurs when a joint increases its angle, for instance, if the elbow throws a shot. It occurs in the sagittal plane.

FLEXION: when the humerus moves forward from the rest of the body, it allows the movement known as flexion. In another word, this movement usually occurs when a joint decrease its angle. An example of it is kicking a ball.
ABDUCTION: When you have moved away from the center of the body, abduction occurs. When our arms are raised out from the sides of the body is also known as an abduction of the shoulder.

ADDUCTION: It is the movement that allows the movement of the upper arm down to the side towards the body. It is also referred to as the medial movement carried out by the glenohumeral joint. It moves body parts closer to the midline of the body.

INTERNAL ROTATION: A type of movement that allows the rotation towards the midline, so that the thumb is pointing medially. The subscapularis is responsible for internal rotation.

EXTERNAL ROTATION: A type of movement that allows the rotation away from the midline, so that the thumb is pointing laterally. The infraspinatus and teres minor muscles facilitate external rotation.

What is the best exercise for a frozen shoulder?

Frozen shoulders which are also known as adhesive capsulitis. This is a condition in which the shoulder becomes stiff, painful, and motions very less in all directions.

If you are suffering from this kind of pain, don’t worry, there are some very effective exercises to do to avoid a frozen shoulder.

Before moving on the performance, always warm up your shoulders. You can take a warm shower or bath for at least 10 to 15 minutes.

Heating pads or a damp towel heated in a microwave can also be used as an option for warming up.

1. PENDULUM STRETCH:

Relax your shoulders while performing this exercise. Allowing the affected arm to hang down, stand in a position slightly bend. Make your arms move or swing in small circles.

Once in a day, perform at least 10 revolutions in each direction.

If that’s suitable for you and you notice your symptoms getting increased, you can also hold a lightweight around three to five pounds, in the swinging arm.

2.TOWEL STRETCH:

Holding the towel in a horizontal position, hold one end of the towel that should be a three-foot-long towel behind your back.

And opposite end of the towel must be grabbed by the other hand. Use your unaffected arm to pull upward the affected arm and stretch.

Perform this exercise to get rid of frozen shoulders at least 10 to 20 times a day.

3.FINGER WALK:

Stand in front of the wall facing that should be around three-quarters of an arm’s length away.

With the help of your fingertips of the affected arm, touch the wall at your waist level with your elbow slightly bent.

Raise your arm as far as you comfortably can by slowly walking your fingers up the wall in a spider-like movement.

In this exercise you don’t need your shoulder muscles to work, your fingers should be working.

Lower the arm slowly with the help of good arm, and then repeat.

Perform this exercise 10 to 20 times for the strengthening of shoulders and avoiding frozen shoulder.