Strong and healthy shoulders are key for many everyday movements, whether you’re reaching, lifting, or simply maintaining good posture. Here are four simple exercises that can help improve shoulder strength, flexibility, and function. They don’t require any fancy equipment and can be done at home.
1. Shoulder Circles
This exercise helps warm up the shoulder muscles and improve mobility.
How to do it: Stand up straight with your arms by your sides. Slowly lift both arms out to the sides and make small circles with your hands. Do about 10 circles going forward, then reverse and do 10 circles going backwards. Keep the movement controlled and smooth.
Why it helps: Shoulder circles loosen up the shoulder joint, improving flexibility and blood flow to the muscles. It’s a great way to gently warm up before more challenging exercises.
2. Wall Angels
This exercise is excellent for improving posture and strengthening the muscles that support the shoulder.
How to do it: Stand with your back flat against a wall, feet about 6 inches away from the wall. Keep your lower back, head, and shoulders touching the wall. Now, raise your arms, bending them at a 90-degree angle, as if you’re making a "W" shape. Slowly raise your arms up into a "Y" shape, keeping them as close to the wall as possible, then bring them back down. Repeat 10 times.
Why it helps: Wall angels strengthen the muscles that stabilise your shoulder blades and improve shoulder mobility. They also help counteract slouching by encouraging good posture.
3. Front Shoulder Raise
This is a simple move that targets the front of your shoulder (deltoid muscle).
How to do it: Stand with your feet shoulder-width apart and hold a light weight (like a water bottle or can) in each hand, with your arms down by your sides. Keeping your arms straight but not locked, slowly lift them in front of you until they are parallel to the floor. Slowly lower them back down. Repeat 10-12 times.
Why it helps: Front shoulder raises strengthen the front part of your shoulders, which is important for lifting and reaching movements.
4. Scapular Retraction (Shoulder Blade Squeeze)
This exercise strengthens the muscles between your shoulder blades, helping improve shoulder stability.
How to do it: Sit or stand up straight. Bring your arms out in front of you, bent at 90 degrees. Squeeze your shoulder blades together, as if you’re trying to pinch something between them. Hold for 2-3 seconds, then relax. Repeat 10-15 times.
Why it helps: This exercise strengthens the muscles that pull your shoulder blades back, improving posture and stabilising the shoulder joint. It’s especially useful for people who spend a lot of time sitting or working at a desk.
Conclusion
These four exercises – shoulder circles, wall angels, front shoulder raises, and scapular retraction – are great for improving shoulder strength, mobility, and posture. Doing them regularly can help keep your shoulders strong and healthy, reducing the risk of injury and making everyday tasks easier.
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