Shoulder pain means, pain in all your body, that’s why shoulders are mentioned in many idioms. Do you know the best Shoulder workout at home? Like hips, shoulders provide us the most of our movement capabilities. You can’t use your arm without moving your shoulder. Give it a try. I know you can’t.
From morning till night, your shoulders literally get you through the day. Either it is cooking, cutting vegetables, picking up your kids, driving to their school, or any kind of job, all require strong shoulders.
We all go to the gym for some stretching and exercise but what if somebody wants to target the very important muscles without going to the gym? Is it possible? Yes it is possible and we are coming with the best shoulder workout at home, try these exercises, all of which you can do in your bedroom or living room with bodyweight, dumbbells, or bands.
Best Shoulder Workout at Home
Exercises with dumbbells or resistance bands
You might have dumbbells and resistant bands in your bedroom, right? That’s what you need for these exercises.
1. Shoulder press
Standing on your feet, hold dumbbells at your chin height, with arms bent close to your body and your palms should face in. Now press the weights up overhead, biceps facing your face. Now hold for a second and lower back to the original position. Repeat this exercise 10 times.
2. Lateral raise
Hold dumbbells in each hand and stand on your feet. Arms by your side and palms facing in, now lift your arms out to the sides (your body should form a T shape) until both arms are parallel to the floor. Hold for a sec and lower back to the original position. Repeat this 10 times.
3. Front raise
In standing position, hold dumbbells in each hand. Palms should face your body and weights should be resting on your thighs. Keep your arms straight when you lift your arms to shoulder height. Hold for a sec and lower back. Repeat this 10 times.
4. Upright row
Hold dumbbells in each hand in a standing position. Your palms should face your body and weights should rest on the top of your thighs. Bend your elbows and raise them up, until the dumbbells are in front of your armpits. Now hold a sec and lower back to normal position. Repeat this exercise 10 times.
5. Single-arm external rotation
You have to use a single arm. In the Standing position, hold a dumbbell in your right hand and your left hand should be on your hip. Bend your arm to 90 degrees. Your palms should be up and forearm in front of you and parallel to the floor. Now rotate your dumbbell 45 degrees right, without moving the elbow. Back to starting position and do 10 reps per set.
6. Car driver
In standing position hold a dumbbell with both your hands and extend your arms straight in front of you. Now you have to drive a car……. Just kidding. You have to pretend as you would be turning a steering wheel. Turn the dumbbell to the right as far you can and then left. Make sure to keep your shoulders down and continue for at least 1 minute.
7. Raise and pull-apart
Hold a dumbbell in each hand and stand with feet, palms facing your body, and weights resting on the top of your thighs. While raising your arms to shoulder height, keep your arms straight, then take them 90 degrees out to the sides and you will form a T shape. Now reverse your arms and bring them back together and down. Your 1 rep is complete. Do 10 reps per set.
8. Military press
Hold a dumbbell in each hand, stand with feet with one foot slightly in front of the other. Now bring the dumbbells to shoulder height and palms should face away from you. Take your arms straight over your shoulders, and hold for a sec and lower back to starting position. Repeat this exercise 10 times.
(Also Read: 08 Tadasana Benefits | The Mountain Pose)
Not to worry if you don’t have any machine at home, we are now looking into some bodyweight moves that can be performed whenever and wherever you want…
This catty movie demands you to bend on a yoga mat, by keeping your knees below the hips and hands below the shoulders. Make sure your back is flat don’t bend it. Face the floor and keep your neck long.
Now, while inhaling you have to lower your stomach near the mat and moving the chin upward to the roof. Your shoulders should be far from your ears and keep shoulders broad.
When you exhale, curl your chin into your chest, round your back, and tuck your tailbone. Inhale and exhale again. Continue for another ten breaths.
Withstand with your arms by your sides and your feet hip-width apart. Hinge at the hips and place your palms on the floor while maintaining your core occupied and your back right (bend knees if required).
Afterward, move your hands slowly in a high plank position. While your wrists will be below your shoulder in a straight manner. Stay there for a minute, then take a hand towards your feet, thus completing one move. Do it 10 times.
Begin by holding a high plank position (or drop to your knees if needed). Maintain a strong core, hamstrings, and glutes by keeping your hands beneath your shoulders.
Your neck should be in a neutral position, by lowering your body till your chest reach the floor. Your hips mustn’t drop down, Pull your shoulder blades back and down while keeping your elbows close to your sides.
Come back to your startup pint with a stronghold. Do the same move 10 times.
Begin on your hands and knees. Place your hands directly under your shoulders and take a step backward with your feet so that your body is in a straight line. Maintain a long neck and gaze beyond your hands. Keep your core and glutes engaged by pressing your hands into the floor.
Stay up for 1 minute or as long you can.
5. Side plank
Stack your legs and lie on your right side. Keep your feet and legs stacked and prop yourself up on your elbow or hand. Stay up for 1 minute or as long you can, then shift your position.
6. Plank shoulder tap
Begin with plank position, keeping feet more extensive than the shoulder. Lift your right hand and tap your left shoulder without moving your lower body. Rep on the other side, returning the right hand to the floor. That counts as one rep.
Repeat this position 10 times.
7. Plank to Down Dog
Start with your feet hip-width apart in a plank stance. Hinge at the hips and push into Downward Dog while keeping your back flat. Return to plank after a brief pause. That counts as one rep.
Repeat this position 10 times.
Putting it all together
Begin with a warm-up (think light stretching, a couple of overhead reaches, and a 30-second plank). Then, pick five or six of these exercises and do three sets of each. Work exercise your shoulders at least twice a week, at least one day apart.
According to MacPherson, don’t work your chest and triceps the day before you work your shoulders. “These exercises rely too much on the shoulders,” she continues, “and should be performed at least 24 to 48 hours after a shoulder workout.”
“Repeatedly lifting the same weights will not stimulate those muscles to alter and grow,” she explains. So mix it up, add weight if necessary, and get ready to rock some tank tops.
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