Shoulder Workout Without Weights

Shoulder Workout Without Weights Reviewed by Diet and Health Team on . This Healthy Diet About Shoulder Workout Without Weights

A routine of stretching and strengthening the shoulder muscles decreases the risk of shoulder injury, according to the Mayo Clinic, especially painful injuries… more »

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A routine of stretching and strengthening the shoulder muscles decreases the risk of shoulder injury, according to the Mayo Clinic, especially painful injuries of the rotator cuff. Due to time and financial constrains, getting to the gym is not always possible, and not everyone is too keen on the idea of having a weight machine standing in their living room or bedroom. However, there is always hope for those falling into one or more of the above categories. The strong sexy shoulders you desire will have been given by a few simple shoulder workouts without weights.

Rotator Cuff Stretch

Take a char or bench then sit on it with your hands on your hips and bring your body forward until it is resting on your tights. Your arms should be allowed to drop to the floor. You need to consider about 20 to 30 seconds holding this position.

Pendulum Stretch


Flexibility to your muscles and reduce the likelihood of injury will be added by basic stretches performed prior to strengthening exercises. Bend at the waist and allow your arms to dangle while you are standing. Circles shape should be made with your hands then increasing them in size as you complete each one. Make 10 to 20 repetitions should be better.

Shoulder Workout with Weights

Shoulder Workout with Weights

Shoulder Blade Squeeze

This exercise could be performed sitting or standing, but keep your eyes straight ahead, your back straight and your chin tucked slightly into your chest. Squeeze your shoulder blades together with shoulders back and elbows at your side. Each squeeze need to be held for a count of five and repeat 10 to 20 times.

Shoulder Blade Shrug

While standing with your arms held slightly away from your body with palms outward, you can perform this strengthening exercise. Smoothly and slowly shrug your shoulder toward your earlobe as high as you can, return to your starting position once you have hold for a count of five to ten. You may repeat up to 10 times. Also, use opposite arm to do exercise.

Shoulder Workout with No Weights

Shoulder Workout with No Weights

Shoulder Blades Forwards against Wall

Lean against a wall on shoulder blades squeezed and straight outstretched arms together. Effectively lengthening your arms, smoothly and slowly widen your shoulder blades. Before returning to your starting position, hold at maximum length for a count of five. You can also make 10 times repeated.

Static Rotator Cuff Contraction

You have to stand erect with good posture. Both forearms parallel should be brought to the floor with fingers straight and pointing forward. While pressing the side of your hand into the palm on your left hand to create resistance, the elbow of your right arm must be kept at your side. Simply hold for a count of five then consider to do 10 times repeat. Sides need to be changed and repeated.

How to Build Shoulder Muscles

How to Build Shoulder Muscles

Shoulder Roll

Begin a shrugging motion by standing erect with your arms at your sides then rolling shoulder forward and up. Shoulder blades should be squeezed together at top of roll and pull shoulder back and down into the starting position. Five times each, do rolls going forwards and backwards, also maintaining a smooth circular motion. As your strength increases, you can simply add sets, resting adequately between each set.

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