Here is a basic workout plan for your shoulders that you can try. Make sure you do gentle exercises before you begin, and always use the correct way to do exercises to avoid getting hurt.
2 min read 10/29/2023, 12:00 AM IST
Get your body ready for exercise by doing some easy exercises for 5-10 minutes.
You can do activities like jumping rope, going for a fast walk, or doing light cardiovascular exercises to make your muscles receive more blood flow. Moving your arms in circular motions and doing exercises to improve the movement and flexibility of your shoulders.
Here we Present a short clip for Shoulder Exercises
Shoulder exercises
Do a shoulder exercise using a barbell or dumbbells. Do 4 sets of 8-10 repetitions. Sit on a chair with a backrest or use a machine that pushes your shoulders. Begin by placing the barbell or dumbbells at the same level as your shoulders. Then, push them upwards until they are directly above your head. Make sure to tighten your stomach muscles and don’t bend your back too much. For the exercise called Lateral Raises, you should do 3 sets of 10-12 repetitions.
Hold a weight in each hand by your sides. Raise the weights out to the side until they reach the same level as your shoulders. Make sure you lower the weight down under your control. Front Raises are an exercise where you lift weights in front of your body. You should do this exercise for 3 sets, with each set having 10 to 12 repetitions.
Hold a weight in each hand with your palms facing down towards your thighs. Lift the weights in front of your body until they reach shoulder level. Bring them down slowly and in a way that you have control over. Bent-Over Lateral Raises involves lifting weights with your arms, doing it for three sets of ten to twelve repetitions each.
Lean forward at your waist to a 45-degree angle. Grab a dumbbell in each hand with your palms facing each other. Raise the weights up and to the sides, focusing on the muscles at the back of your shoulders.
Upright Rows (3 groups of 10-12 repetitions) Hold a barbell or two dumbbells in front of your thighs. Lift the weight up towards your chin, keeping it near your body. Shrugs are an exercise where you lift your shoulders up and down. You should do 3 sets of 10-12 repetitions. You can either hold a weight in each hand or use a long weight bar. Raise your shoulders up towards your ears and then squeeze them tight at the highest point.
Take a break and relax, Stretch your shoulders by gently crossing one arm over your chest, and then the other. Do neck stretches to help relax your neck and shoulders if they feel tense. Make sure to change the amount of weight you use depending on how fit you are, and slowly make it heavier as you become stronger. It’s important to keep your body in the right position during your workout to prevent getting hurt. If you are just starting to lift weights, it is a good idea to get help from a personal trainer or fitness professional to make sure you are doing the exercises correctly. Also, remember to give your muscles enough time to rest and recover between workouts for your shoulders.
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