Shoulder Press: This exercise is also known as military press. It's perfect for strengthening all the muscles (anterior, medial and posterior) around your shoulder. It can be performed in standing or seated position. Grab a pair of dumbbells or a barbell resting on top of your shoulders. Keep your head, neck, back in natural alignment. Press the weights straight upward over your head and extend your arms. Be careful not to over-extend or lock out your elbows. Then slowly lower the weights with control to the top of your shoulders again. Do 2 to 3 sets of 10 to 12 reps.
Lying External Rotation: This exercise is perfect for strengthening your exterior rotator cuff muscle. Lie on your side on the floor. Hold a light weight dumbbell (3 to 10 pounds) in the hand that is not against the floor. Keep your elbow at a 90-degree angle and your upper arm pressed against your body. Lower the dumbbell toward the floor in front of you and rotate upward until the back of your hand points to the ceiling. Then lower the weight back down. Do 2 to 3 sets of 10 to 15 reps.
No comments:
Post a Comment