Home » The Best Shoulder Exercises for Women

The Best Shoulder Exercises for Women

by WoV
source: livestrong.com; Photo: livestrong.com

Lifting children, typing on the computer, shopping, cleaning, driving and cooking are just some of the common actions often required to be completed multiple times a day by a woman's shoulder. The best way to prevent shoulder injury and pain is to focus on the shoulders during strength-building exercises multiple times a week.


1

1

 

Preparations

Equipment for strengthening the shoulder can be as simple as using a soup can or a bottle of water as a weight. You can also purchase small hand weights or a resistance band. While weights are useful and will work, resistance bands give a more targeted workout for the muscles of the shoulder. Before beginning any exercise, be sure to stretch all of the muscles that are going to be strengthened and warm up. Do these strengthening exercises within a pain-free range.

Flexion and Extension

Flexion is the motion where the arm is at the side and is raised toward the ceiling in front of the body. If using a resistance band, the most resistance should be felt as your arm is in front of your body and parallel to the ground. Extension is the motion where your arm is at the side and is pushed straight back behind your body. If using a resistance band, the most resistance should be felt as the arm reaches the farthest point behind your body.

Abduction and Adduction

Abduction is the motion where your arm is at the side and raised away from the side toward the ceiling. If using a resistance band, the most resistance should be felt when your arm is parallel to the ground. Adduction is the motion where your arm is at your side and is moved across the front of your body towards your other hip. If using a resistance band, the most resistance should be felt as the arm reaches the other hip.

External Rotation and Internal Rotation

External rotation of the shoulder is when your elbow is pressed firmly against your side, with your elbow bent and your thumb pointed toward the ceiling. Then move your forearm away from your body, keeping the elbow pressed against your side. If using a resistance band, the most resistance should be felt as the forearm is farthest away from your body. Internal rotation of the shoulder is when your elbow is pushed firmly against your side, with the elbow bent and the thumb pointed toward the ceiling. Then move your forearm toward your abdomen. If using a resistance band, the most resistance should be felt when the forearm is closest to the stomach.

Precautions

Consult a physician before beginning any exercise routine. To ensure proper execution of strengthening exercises, perform under the supervision of an athletic trainer, physical therapist or recommending physician.

For similar articles, read Physiotherapy.

Related Articles

Leave a Comment

*

code

By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.

Close