Shoulders, Shoulders, Shoulders

This move of the week focuses on the small muscles surrounding the shoulder joints. It doesn’t take much weight to feel it in the shoulders and many people may find just the weight of their arms is enough. Standing tall with your knees soft (not locked) and the pelvis tucked under to protect your lower back, raise both arms in front of you to shoulder height. Then, keeping arms straight and at shoulder height, move weights to the side; return back to the front; raise weights overhead and then return to front. This entire sequence (side/front/overhead/front) counts as 1 rep. Do 8-15 reps without lowering your arms below shoulder height.

Notes: As your muscles fatigue don’t let your shoulders ride up to your ears. Focus on the arms moving within the shoulder joint but keeping the shoulder blades still. While this will help complete the movement by using other muscles (“cheating” in the fitness world), you could end up with a sore neck. Keep the arms straight with soft elbows and at shoulder height throughout.

Easier: Use lighter weights or NO weights. Lower the arms to your side in between the each movement. Start off with just a few reps until you get stronger.

Harder: Use heavier weights without compromising your form (shoulder shrugging or curving your back and torso). Do more reps or multiple sets.