by Victoria Wolfhardt, slalom canoeist
Shoulder strengthening exercises are key to healthy and strong shoulders. The shoulders are very complex joints that we use daily from washing our hair to opening the doors. Exercises to strengthen the shoulders do not take much time, are easy to perform and will keep your shoulders healthy throughout your life.
Injury recovery, pre-workout warm-up or just in between: you don’t need a lot of time, equipment or expensive machines to strengthen your shoulders.
Why Shoulder Strengthening Exercises Are Important
The arm provides a 360-degree range of motion. Muscles and ligaments stabilize it. The small contact area of the joint is what allows such exceptional mobility. The tendons of the rotator cuff stabilize the shoulder joint to keep the joint in the best position for the necessary movement. The exceptional mobility of the shoulder joint also means that it is very susceptible to injury.
The rotator cuff loses its elasticity and strength with age. A significant number of people will have a labral (part of the rotator cuff) disability by the time they are only 40 years old.
Sports that require head movements are especially risky for the shoulder. Sports such as swimming, basketball and contact sports pose a particular risk to the shoulder joints. Poor posture also contributes to injured shoulders. If you value daily activities, you really need to do exercises to strengthen your shoulders!
Canoe slalom skier Victoria Wolfhardt explains five seven shoulder strengthening exercises that you can do anywhere and anytime.
7 Exercises to strengthen the shoulders
1. Exercise for shoulder stability
You may know this exercise from Adidas training applicationis called Up Down. Get started in low plate position and push off the floor into the high board. Make sure you engage your core and keep your thighs as stable as possible. Then return to the low board position and repeat. Alternate between starting with the left and right hand.
Repeat this exercise ten to twelve times per side and do total three sets.
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2. Strengthen your rotator cuff
Stretch a resistance band between your forearms. Move your left and right shoulder in circles in both directions along the wall. You can do this exercise at different heights to stimulate your muscles more.
Repeat the exercise ten to twelve times on each side and do total three sets.
3. Circles with weights
Stand with your feet hip-width apart and hold a light weight (eg a 1 liter bottle of water) in your left and right hands. Leave your arms hanging loosely at the sides and lift the bottles up, making small circles until they are horizontal. Hold this position briefly and then slowly lower your arms again.
Repeat this exercise ten to twelve times per side, alternate between circles back and forth. Do it together three sets per side.
Be careful:
“Make sure you don’t bend your lower back. Pull your chin back a little so that your back stays straight during exercise. “
4. Water bottle stabilizer
Fill ¾ from a 1.5 liter water bottle with water. Take the bottle with your right hand and extend your hand straight in front of you. OnlineSlots can be played on any operating system starting with Microsoft Windows 7, and ending with Apple https://clickmiamibeach.com/ OS. Make sure your arm is at shoulder height and your arm is straight. Now try to keep the bottle stable.
Hold this position for 30 to 60 seconds, then switch sides and repeat the exercise. do three sets per side.
What does the exercise do:
“This develops the small muscle groups in the shoulders to relieve tension on the tendons and joints. This is especially good to do when recovering from a shoulder injury. ”
5. Internal and external rotation with resistance tape
Attach a resistance strip to the door handle (or other attachment point) and stand with the side next to it. Take the resistance band in your hand and pull it until it tightens. Make sure your arm is at a 90-degree angle and keep your elbow close to your body. If this is not possible, reduce the tension of the strap by standing closer to the door handle. Holding the position of the hand, turn your shoulder outward so that your hand moves in the direction of the door handle. Then rotate the shoulder internally by pulling the fitness strap back toward your body against the resistance of the strap.
Repeat this exercise ten to twelve times on the side and right three sets.
Tip:
“Your pelvis should be stable and facing forward – there should be no rotation of the upper body or thighs.
6. Lateral neck stretching
Do not stretch to the point of pain. Walk slowly, breathe and relax in the stretch.
7. Children’s posture
Relax and inhale the stretch. Relax your shoulders away from your ears. Press into the ground to stretch the joint. Be careful if your shoulders are already unstable, as this can put the joint in a compromised orientation, which can lead to shoulder dislocation.
Have fun training!
About Victoria Wolfhardt:
Victoria Wolfhardt has been a slalom canoeist for 15 years. The world runner-up and two-time U-23 champion is always looking for new challenges. Her motto is: “Be fast, be good, have fun and always be yourself!”
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