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Exercises for Your Shoulders

Donate a little bit of time in your exercise routine for your shoulders. Exercising your shoulders will help to strengthen your back and neck, and can keep shoulder injuries from occurring. A consistent exercise routine that works out your shoulders as well can also keep away rotator cuff injuries that often occur as we grow older. Here are some helpful exercise tips that will help to keep your shoulders flexible, and in shape. Remember that no exercises should cause you pain or discomfort. If any exercise causes you pain stop immediately.

Warm Up Exercises for Your Shoulders

Before you begin your shoulder exercises you must warm up first to prevent muscle strain and injury to your shoulders. Begin by standing up right with your legs slightly apart. Pay attention to your posture and stand with your back straight, stomach tucked in, and your shoulders back. Slowly stretch your hands into the air and reach as high as you can, then use your shoulders to extend your arms upward; hold the position for 5 seconds and then slowly lower your shoulders and arms back down. Repeat 5 times. Next, perform some shoulder rolls in a clockwise, and then counter clockwise, direction. Roll both of your shoulders together at first, and then switch from one shoulder to the other. Practice these shoulder rolls for at least 2 minutes. Finish your shoulder warm up by extending your right arm horizontally across your chest; using your left hand to gently push your right arm into your chest for 5 seconds, then release. Perform this exercise 5 times and then switch to the other arm.


An Easy Rotator Cuff Exercise

Lean over at a comfortable level and place one arm on a supporting waist high structure like a desk or table. Relax your free arm and let it hang straight down. Use your shoulder muscles to swing your free arm in a clockwise circular motion. Vary the size of the circle and then switch to counter clockwise circles. Perform this exercise for at least 5 minutes and then switch to the other arm.

Sports That Exercise Your Shoulders

Sports which move your upper body will help to keep your shoulders in shape. Tennis, swimming, badminton, volleyball, basketball, and baseball are just some of the sports that will help to tone your shoulders.


Push-ups are one of the best exercises that you can do to keep your shoulders fit. Push-ups also strengthen your chest, arms, and back. If you cannot complete a full push-up, start out with half push-ups using your knees. Keep at it until you can progress to push-ups using your toes, and continue with push-up exercises at least 3 times a week.