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Easy Exercises & Safety Tips To Protect the Shoulders


We all rely on our shoulders to supply the power for our daily chores. Then we ask them to keep right on showing up on the weekend for gym workouts or sports we love. But sometimes rotator cuff injuries, or range of motion issues come up. Before they do, learn how to protect your shoulders.

WebMD suggests exercising regularly and using safe practices. Stay in shape and stand tall. Keep wrist, arm, shoulder, neck and back muscles in shape with stretching and range of motion exercises. Wear protective gear for roller skating or soccer.

Never carry objects that are too heavy and do not try to catch falling objects. Learn how to lift safely and avoid overuse when you are using repeat arm movements in painting, hobbies or sports. Alternate arms and hands in gardening, playing instruments or cleaning.

Deltoid Muscle Exercises

Then Easy Health Options suggests three exercises to keep the deltoid muscles healthy and injury free. The deltoid muscles sit atop the triceps and we depend on them for daily chores, weight lifting, swimming and racket sports. Use comfortable light weights to maintain the deltoids with these exercises:

Anterior Lift. Stand with feet shoulder width apart with a weight in each hand, resting in the palm of the hand facing out. Raise weights up at a 45 degree angle letting the weights rest in the palms of the hand. Keep elbows locked and lift and lower from waist to shoulders. Do 12 reps.

Lateral Lift. Grip the weights and hold them palms facing down. Stand relaxed and stable as you raise and lower the weights with arms locked along the sides of the body. Do 12 reps.

Posterior Lift. Bend the knees and hips, but keep the spine neutral. Make a V-shape with the weights in front of you with palms up, not gripping. Pull your shoulders together toward the spine to lift weights upward and backward to strengthen the rotator cuff. Do 12 reps.

Warning About the Weekends

Learning all of the good practices and using them on a regular basis works to keep all of us out there on the weekend returning safely with a minimum of injury.

Our shoulders are key players in our overall exercise efforts to stay active, and to help us get everything else done at home. But sometimes it is easy to just surge ahead assuming our bodies will keep up. That can lead to overdoing it with all of the activity concentrated on the weekends, raising the risk of strain or more serious injuries.

If you do run into pain or injury, don’t ignore it. See your doctor or chiropractor for immediate assistance and treatment.


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Used under Creative Commons Licensing courtesy of Larry Koester

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