December 2, 2022
shoulder workout:

shoulder workout:

shoulder workout: 3 Shoulder Stability Exercises For Injury Prevention

 

shoulder workoutThe shoulder is one of the most mobile joints in the body, and excessive mobility demands stability. Many types of athletes–including climbers, cyclists, weightlifters, and triathletes–should build and maintain shoulder stability to prevent injuries.

If you use your upper body in any capacity while you exercise, even just for stabilization while your lower body does most of the apparent work, the muscles around your shoulder joints must be strong to support you during your daily activities.

As a physical therapist and CrossFit coach, shoulder injuries are the most common issue I see among athletes, especially seasoned ones. There are three main reasons for a shoulder injury in my experience: poor mobility, inadequate strength, and improper form or bad lifting mechanics. Day-to-day movements, such as slouching while working, picking kids up with bad posture, or any repetitive movements, can also provoke injuries.

One or all of these things can be the culprit, and taking action before a minor ache turns into a serious issue can save you time, money, and stress. All it takes is some basic maintenance–and it doesn’t have to be fancy to be effective.

Here are three of my favorite tried-and-true shoulder stability movements I use with my clients:

1. Standing or Half-Kneeling Row/External Rotation/Press

This exercise is actually three movements that can be performed as a sequence or done individually. Make sure you can do each step with good form before putting them all together.

The target muscle groups are your posterior chain and the back, shoulder, and core muscles that support your rotator cuff. Strengthening these muscles is essential for many activities that require upper-body strength.

How to Do It

Get into a half-kneeling position, stepping forward with the foot opposite of the shoulder you plan to work. If half kneeling is too challenging for you, perform this exercise standing. Use a band that has anywhere from 10 to 30 pounds of resistance, depending on your upper-body strength.

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For the first part of this exercise, hold the band with your arm straight out, shift your shoulder blade back, and perform a row while keeping your elbow and shoulder at 90 degrees. Hold his position for a three count.

Next, externally rotate your shoulder so that your palm is facing forward, and hold this position for another three count.

Finally, press up so that your elbow is fully straight and locked out by your ear. Hold for a three count in this position.

Aim to do three to four sets of 12 to 15 reps to build endurance. Move through each of these positions with good form, maintaining 90-degree angles at your shoulder and elbow. If you feel any pain, don’t push through it.

Tips: Maintain a neutral lumbar spine, avoiding any increased bending in your low back in this position. If your arm ends up slightly in front of you as you build strength, that is OK.

2. Bottom-Up Kettlebell Press/Static Hold in Half Kneeling

Nothing challenges overhead stability quite like an unfamiliar object. A kettlebell, if you have access to one, is an excellent tool to build overhead endurance and stability. This move can also be performed with a dumbbell held vertically for a similar effect.

The bottom-up kettlebell press and the static hold are both done while kneeling. This will not only challenge your shoulder stability, but also your midline and core control.

How to Do It

While half kneeling, position a kettlebell in the bottom-up position with the handle downward. Brace your core and press upward until your elbow is locked out next to your ear. Make sure you are not hyperextending at your lower back (Think: ribs down).

Lower the bell into the front-rack position with your shoulder and elbow at 90 degrees and your elbow facing forward. Press back up to the locked out position, and repeat until you’ve completed the target number of reps.

(Photo: Courtesy Genevieve Gyulavary)

Perform three sets of eight per side, gradually increasing your reps to 12 to 15 before increasing the weight.

If pressing the kettlebell overhead is too difficult, try starting out with a static hold. Again, position the kettlebell in the bottom-up position, and get into half kneeling. Bring the kettlebell to the front-rack position with your elbow and shoulder at 90 degrees.

Here, retract your shoulder blade as you perform a static hold. (Think: pull the shoulder down and back.) Begin with 15 to 20 seconds, eventually progressing to three sets of 60 seconds.

Once you’re comfortable maintaining this position, revisit the bottom-up press to see if your shoulder has the stability to perform the full movement.

3. Scapular Y Raise

Another exercise I love for improving the strength and stability of your shoulder blade is a Y raise. This plane of motion (45 degrees in front of the body) is perfect for learning how to engage the scapular muscles, which are responsible for moving and supporting your shoulder blades.

How to Do It

Begin by squeezing your shoulder blades down and back to engage your scapular muscles.

(Photo: Courtesy Genevieve Gyulavary)

With your thumbs pointed up, raise your arms into the Y position, to shoulder height, and hold at the top for a five count.

(Photo: Courtesy Genevieve Gyulavary)

Slowly lower down with control. These holds at the top position promote endurance when performing other overhead movements in and out of the gym.

Begin with two sets of 15, eventually progressing to three sets of 15. Start with a light weight between one and five pounds–you will be surprised how challenging this exercise becomes through the repetitions, even with very little resistance.

Incorporate all of the above exercises into your routine to build shoulder stability and strength that will translate to all your favorite outdoor activities as well as your daily life.

Genevieve Gyulavary is a doctor of physical therapy, CrossFit Level I-certified trainer, and co-owner and coach at Timberhead CrossFit in South Windsor, Connecticut.

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Only Have 10 Minutes? Do This Full-Body Workout To Build Strength And Improve Mobility

10-Minute Full-Body Workout

What to watch next

  • Trainer Noam Tamir shows you a kettlebell workout to build upper body strength.

    Kettlebell Workout to Build Upper Body Strength

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  • Trainer Alison Staples shows you a hamstring workout for quad-dominant runners.

    Hamstring Workout for Quad-Dominant Runners

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  • Trainer Noam Tamir shows you a dumbbell push workout for total-body strength.

    A Dumbbell Push Workout for Total-Body Strength

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  • Trainer Yusuf Jeffers shows you a total-body pull workout to improve posture and running efficiency.

    Total-Body Pull Workout to Improve Posture and Running Efficiency

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  • Trainer Jodalyn Zambuto shows you a medicine ball workout for total-body strength.

    A Medicine Ball Workout for Total-Body Strength

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Click to expand

If you’re reading this, it means you’ve got just enough time to squeeze in a 10-minute full-body workout. And that’s plenty of time to work on improving your strength for better running performance—as long as you have the right mix of moves.

Noam Tamir, C.S.C.S., CEO and owner of TS Fitness in New York City who designed this workout tells Runner’s World that each exercise listed below will challenge your strength, stability, endurance, and mobility all at the same time. And the workout includes moves that you can do at anytime, anywhere, making it perfect for squeezing in between meetings or errands or whatever else fills your schedule.

While that might sound like a lot of work to get done in just 10 minutes, it’s possible with complex exercises that work many muscles at once, so they’re effective at getting a big job done in a small amount of time. The push-up variation, lunge variation, and crab reach, for example, are all full-body exercises that will help you improve mobility and strength. While the bear plank and deadlift variations will also require you to move your entire body and fire up your core, while you work through a stability challenge.

How to use this list: Perform the exercises in the order listed below for the time described. Do 2 total rounds, and rest 20 seconds between each exercise. (Eliminate rest between single-sided exercises.)

You don’t need any equipment for this workout, but an exercise mat is optional. Tamir demonstrates each exercise in the video above so you can learn proper form.

1. Crab Reach full-body 10-minute workout, crab reach

Why it works: To improve your running performance, you need to build strong glutes and hamstrings. Tamir says this exercise is perfect for doing just that because the bridging movement focuses on strengthening the muscles in the back of your legs. It also offers shoulder mobility work.

How to do it: Start seated, knees bent and feet planted, hands behind you on floor, fingers pointing away from you. Bring right hand to right shoulder. This is your starting position. Squeeze glutes to lift hips up. As you rise up, reach right hand overhead to toward left shoulder, twisting slightly at the torso. Pause, squeezing core and glutes to stay solid (avoid arching back), then return to starting position. Repeat for 20 seconds. Then switch sides and repeat for another 20 seconds.

2. Push-up to Superman to T Raise Full-body 10 minute workout, push up to superman to t raise © Noam Tamir Full-body 10 minute workout, push up to superman to t raise

Why it works: The push-up movement strengthens muscles in your upper body, Tamir says, while the superman strengthens the entire back of the body, and the T position improves mobility of the thoracic spine.

How to do it: Start in a plank position, shoulders over wrists, forming a straight line from head to heels. Maintaining that straight line, bend elbows and slowly lower entire body to floor. Extend arms, and lift arms, chest, and legs off floor for superman. Place feet and hands back down, under shoulders, and press back up to plank. Next, rotate to left, lifting left arm to a T position, pivoting on feet. Rotate back to plank, hand back down to floor. Repeat, this time rotating to the right. Continue alternating for 30 seconds.

3. Single-Leg Deadlift With Rotation full body 10 minute workout, single leg deadlift with rotation

Why it works: This exercise will help strengthen your lower posterior chain while you focus on maintaining your balance, Tamir says.

How to do it: Stand with feet shoulder-width apart, arms by sides. Shift weight to right leg, and with a soft bend in right knee, hinge at the hips by sending butt back, lifting left leg behind you. Keep back flat, shoulders down, and core engaged as torso reaches toward floor and slightly rotates to the right, left hand reaching toward right foot. Drive right foot into ground to stand back up, squeezing glutes. Repeat for 30 seconds. Then switch sides and repeat for another 30 seconds.

4. Bear Crawl Hold With Shoulder Tap full-body 10 minute workout, bear crawl with shoulder tap

Why it works: Not only will this move fire up your core, but it will also challenge you to resist rotating your torso as you tap your shoulders. This move helps runners build a stable core while creating strength endurance for the quads, which is important for runs, Tamir says.

How to do it: Start on hands and knees, shoulders over shoulders and knees under hips. Keeping back flat, use core to lift knees off the ground a few inches. This is your starting position. Lift right hand to tap left shoulder, then return to starting position. Then lift left hand to tap right shoulder. Return to starting position. Continue alternating for 30 seconds.

5. Lateral Lunge full body 10 minute workout, lateral lunge

Why it works: Practicing this exercise will help you improve your glute strength. Tamir says runners should improve the mobility in the hips and adductors to help minimize injuries.

How to do it: Stand with feet together, arms by sides. Take a big step out with right foot, sending hips back and bending knee, with knee and toes pointing forward. Keep left leg straight. Drive through right foot to stand back up, stepping foot back to left. Repeat for 30 seconds. Then switch sides and repeat for another 30 seconds.

Try 200+ at-home workout videos from Men’s Health, Women’s Health, Prevention, and more on All Out Studio free for 14 days!

5 Exercises To Lose Arm Fat Fast That Trainers Swear By

Looking to achieve strong, sleek, and sculpted arms? Having toned arms when you’re rocking a sleeveless top, dress, or bathing suit is a popular fitness goal many individuals strive to achieve—and for good reason. Dealing with “bat wings” or “bingo wings” is just plain old frustrating. But rest assured, we chatted with Victoria Brady, a personal trainer on Fyt (a service offering in-person and virtual expert-guided fitness), who has you covered. Gear up for the absolute best exercises to lose arm fat that trainers swear by.

Unfortunately, as far as fat loss is concerned, you can’t completely spot reduce or target one particular area. What you can do is perform training that helps to reduce the amount of fat you have in certain areas, like your arms. Brady tells us that the below exercises will melt fat, build lean muscle, and sculpt your arms.

So without further delay, let’s get into the details of these exercises to lose arm fat fast! To get started, complete each movement without weights. Once you’re completely comfortable with your form, feel free to add in dumbbells. Brady instructs to perform 10 to 12 reps per exercise, completing three to four rounds and taking a 60-second rest in between each set.

1

Arm Circles

woman performing arm circles

For Arm Circles, you’ll set up with your feet shoulder-width distance apart. Extend your arms out straight and raised up to shoulder height. Start making a tiny circular motion by rotating your hands forward. This counts as one rep. Perform 10 to 12 reps of forward circles, then 10 to 12 reps of backward circles. “The backward and forward arm movement targets and tones all the muscles of the arms, from the triceps to the shoulders,” Brady says.

Related: The #1 Bat Wings Workout To Tighten and Tone Those Arms

2

Modified Pushups

woman modified pushups exercises to lose arm fat fast

Modified Pushups begin in a plank. Your knees should be on the floor and your hands positioned a bit wider than shoulder-width. Making a straight line that’s parallel to the floor, bend at your elbows slowly, and bring your chest down until it almost grazes the ground. The muscles in your core should be tight, and your back should remain flat. Hold that position, then rise back up into a plank. This counts as one rep.

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Related: The #1 Bingo Wings Workout To Erase Your Arm Flab, Trainer Says

3

Dumbbell Bicep Curls

woman performing dumbbell bicep curls

Next up, get ready for Dumbbell Bicep Curls. Brady instructs you to hold a dumbbell in each hand at your sides. Keep your elbows locked to the sides of your body, and then curl your elbows to your shoulders. Make sure your elbows remain still so your arms don’t start swinging. Bring your arms back to the starting position, and that makes one rep.

4

Tricep Kickbacks

mature woman performing tricep kickback to get rid of flabby arms

Tricep Kickbacks are set up with you holding a dumbbell in each hand. Lean forward just a bit, making sure your back stays straight. Bring your elbows back to the sky, keeping them locked to each side of your body. Your elbows should be still as you “kick” the dumbbell toward your back. You’ll do this by moving the lower part of your arm back and up to the sky. Remain in that position for a second, then move your arm to the position you started in. This counts as one rep.

Front Raise with Dumbbells

woman performing dumbbell front raise

Last but not least is the Front Raise with Dumbbells exercise. Position your feet shoulder-width distance apart. Hold your dumbbells with your palms facing toward your body and in front of your legs. Bend just a bit at your elbows as you gracefully bring the dumbbells up to the height of your chin. Pause for a second, then gradually bring the dumbbells back to the position you started in. This counts as one rep.

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