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Try these 4 exercises to strengthen your shoulders and perfect your posture

Published on:15 March 2021, 10:42am IST
Strengthen your shoulders with regular exercise to develop a stronger upper body and improve posture.
Grace Bains
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All you need are these four exercises to develop strong shoulders and the perfect posture! Image courtesy: Shutterstock
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Shoulder muscles are without a doubt a top priority muscle group for those of you who are looking to enhance upper body strength, improve posture and develop a great physique. Shoulders happen to be a unique muscle group, as they get engaged while performing several movements that impact your chest, back and triceps.

So, if you want to strengthen your shoulders, then look no further as we bring to you four shoulder exercises that will help you achieve your fitness goals:

  1. Cat-cow

This exercise stretches and massages your spine and relieves tension in your shoulders and neck while promoting blood circulation.

Instructions:

Step 1: Place your hands and knees on the ground imitating a cat.

Step 2: Inhale while looking up, drop your abdomen down as you extend your spine.

Step 3: Exhale and arch your spine toward the ceiling and tuck your chin into your chest.

Step 4: Continue this movement for at least one minute. Repeat thrice. 

shoulder exercises
Try the cat-cow pose for your shoulder, core, and back. GIF courtesy: Giphy.
  1. Up-down

This movement will help you build stability and strength in the shoulder area, and is also a great warm-up exercise before upper body workouts.

Instructions:

Step 1: Start in the low plank position and push off from the floor into the high plank.

Step 2: Engage your core and keep your hips as stable as possible.

Step 3: Return to the low plank position and repeat.

Step 4: Alternate between starting with your left and right arm, and repeat this exercise 10 -12 times per side, in a total of three sets. 

  1. Shoulder circles

This is a powerful movement to increase shoulder strength and improve posture.

Instructions:

Step 1: Stand with your feet hip-width apart and hold a lightweight (e.g. 1L water bottle or 2 to 5 kgs dumbbell) in both your hands.

Step 2: Let your arms hang loosely at your sides and lift the bottles/weight upward making small circles until they are in a horizontal position.

Step 3: Hold this position for five seconds and then slowly lower your arms again. Repeat the movement 10-12 times per side.

Step 4: Alternate between forward and backward circles and do a total of three sets per side.

shoulder exercises
Shoulder front pulls improves flexibility and strength. Image courtesy: Shutterstock
  1. Shoulder front pulls

This relieves strain on the shoulder tendons and joints and contributes to building stronger shoulder muscles.

Instructions:

Step 1: Pick up a one-litre water bottle/two-five kgs dumbbell with your right hand and stretch your arm straight out in front of you till it is aligned parallelly to your shoulders.

Step 2: Hold this position for 30 to 60 seconds, then switch sides and repeat the exercise. Do three sets per side.

Ensure that you avoid having cold muscles, as they are injury-prone and consider gradually increasing the intensity of your workout. In addition, always start with a warm-up. Make sure you’re practising these exercises regularly to perfect that posture and strengthen your shoulders!

Grace Bains Grace Bains

Grace is someone who likes writing enough to make a living out of it. When she isn’t writing, you will find her having chai and reading a book.