Shoulder Exercises at Home - Health Benefits, How to do?- Variations

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Why do you have to do shoulder exercises at Home?

When cycling through weekly workouts, it’s easy to fall into the same strength-training programs of abs, arms, glutes, repeat. But now that we’re all working from home i.e. slumped over our laptops on the couch and/or the kitchen table), there’s another part we should be giving a little bit of extra love to our shoulders. Performing shoulder exercises at home is particularly important for keeping a strong posture at all times.

Shoulder exercises, when performed properly, strengthen muscles that can improve posture. They do, after all, hold up your head and neck, which is critical when you’re sitting slumped over all day. Plus, they’re extra important for functional motions in everyday life, like lifting things and reaching high places.

In addition, they complement the full range of movement at the shoulder joint and are the primary drivers for overhead motions. Below are some shoulder exercises that you can perform at home—whether or not you’ve got equipment to do them with. Plus, done repeatedly, they assist the muscles to get stronger, while banishing any signs of tension.

What are the Health Benefits of doing Shoulder exercises at Home?

There are certain health benefits you can achieve by performing shoulder exercises:

Improves posture – These shoulder exercises correct body posture. If you have a habit of slouching or crouching in your workplace or routine life, an hour of movements, including strengthening exercises like shoulder press, keep the bone weight-bearing and stronger.
Beneficial to other activities – Shoulder lifting exercise helps to gain strength in the arms and torso. This strength assists you to do other exercises which include any lift.
Improves shoulder structure – The rounder and more upright shoulders look perfect for the body’s appearance. These shoulder exercises direct put weight on the shoulder muscles, which makes the shoulder joint fully rounded.
Boosts core strength – The lifting of weight overhead requires core muscle contraction. This motion involves obliques, abdominals, and lower back muscles which assist in strengthening all core muscles.

What are the shoulder exercises you should perform at home?

Below is the list of shoulder exercises:

Arm circles
Pike push-ups
Handstand wall walk and holds
Pike hold
Lateral raises exercise
Lateral lunge to overhead press
Planks
Push-up plank with shoulder tap
Seated shoulder presses
Prone’s Y’S and T’S
External rotation
Internal rotation
Band Pull-Aparts
Pike Push Up
Dips
Dolphin Dive
Face Pulls
Front Shoulder raised with Towel
Lateral raises with Water bottles
Shoulder Press with Towel
Dumbbell Bent-Over Row
Plank Raise Tap Crunch
Dumbbell Lateral Raise
Military Press
Reverse Fly
Arnold Press
Front Deltoid Raise
Deep Swimmer’s Press
Sit-Through
Callahan Press
Push-ups
Dumbbell shoulder press
Upright row
Single-arm external rotation
Car driver
Raise and pull-apart
Cat-Cow
Walkout/inchworm
Plank

Arm circles

This will improve your shoulder mobility and range of motion. Keep your body stable, except for your arms and shoulders.
Stand with your feet hip-width apart with the hands extended out on either side creating a capital “T” with your body.
Begin drawing a circle in the air with both arms, moving both in the same direction.
Slowly start to make the circle bigger, until you’re drawing one large circle on both sides.
Move them in forwarding circles for 40 to 60 seconds, then perform the same thing in reverse.
Try playing with the size and speed of the circles, and for an extra challenge grasp a set of weights and hold one in either hand.
Remember to begin small before progressing to larger ones.

Pike push-ups

Put your hands underneath your shoulders, the way you would for regular push-ups, and walk your feet forward so that your hips are raised into the air, creating an upside-down V (otherwise called a “pike position”).
Flex your elbows so that your chest almost touches the ground, then straighten your arms to push back up to begin.
To make the move even harder, put your feet on the seat of a chair.

Handstand wall walk and holds

Plant your hands on the floor, and walk your feet up the wall for a supported handstand.
Aim to hold for 15 to 30 seconds, and increase the time as you get stronger.
To try things up, try adding in a handstand push-up.

Pike hold

This one is for advance. Plant your hands on the floor, and walk your feet halfway up the wall so that you form an “L” shape with your body (your legs should be parallel to the ground).
Aim to hold for 15-30 seconds, and you will feel the shoulders and abs light up.

Lateral lunge to overhead press

With a weight in each hand, stand upright with your arms extended toward the sky.
Bend your left leg into a lateral lunge and bring your left hand to your shoulder while keeping your right arm straight up.
Change the sides, alternating presses, and lunges.

Planks

Planks prefer to get all the credit for working your core, but they can actually serve to light up the shoulders, too.
Try holding a high plank for 60 seconds, then do the same on either side.
Be sure to keep the core tight, and your shoulders stacked directly over the wrists.

Push-up plank with shoulder tap

Starting in a high plank position with your arms extended and core tight, flex your elbows to lower down into a traditional push-up.
Straighten your arms to return to begin, then tap each shoulder one at a time with the opposite hand (be sure to keep your hips square and prevent rocking back and forth).
To modify, come down to the knees.

Seated shoulder presses

Sitting down with the core tight and shoulders back, grab a dumbbell in each hand at your shoulders.
Press the weights from shoulder level straight up over the head, bringing them almost to a touch, then lower.
Begin with lighter weights, then work your way up to something heavier as you get stronger.

Prone’s Y’S and T’S

Lie in a prone position on a flat surface. Keep your head down and your arms overhead so that they are creating a Y-shape.
Your thumbs should be up, closest to the ceiling, and your pinky closest to the floor, palms facing each other.
Lift your arms slightly off the ground, engaging the shoulder muscles, before bringing them back down, without touching the floor. Then do it for a set of 6.
Next, we are going to form T’s. This is similar to the Y’s, except the arms are going to be extended out to the side to create a T-shape with your body. Your thumbs are still upward and your pinkies are still downward.
Lift your arms from the floor before lowering them back down, for a set of 6.

External rotation

Grasp a light resistance band for this rotator-cuff warm-up.
Tie the resistance band around a pillar or anything vertical.
Hold the other end with your hand that is furthest away from the pillar.
The elbow should be tucked in and your forearm should be parallel to the floor.
Rotate your shoulder away from the pillar, bringing that hand out to the other side as far as possible before bringing it back. This is an external rotation.
Repeat on the opposite side.

Internal rotation

This warm-up exercise also needs a light resistance band.
Tie one end of the resistance band to a vertical pillar.
This time, grasp the other end with the arm that is closest to the pillar.
Remember to keep that elbow tucked in and your forearm parallel to the floor.
Now, move the band into the body as far as possible, focusing on the internal rotation.
Repeat on the opposite side.

Band Pull-Aparts

A light resistance band is required.
Grasp each end of the resistance band with each arm, about shoulder-width apart.
Hold your arms in front of you, arms extended.
Pull the band apart as far as you can, so that your right arm moves to your right side and your left goes to the other side.
Bring the band back together to the mid line, and repeat.

Pike Push Up

Place both hands on the ground, shoulder-width apart, with your feet matching.
The hips should be up in the air so that your body forms a triangle with the floor.
Flex at the elbows and lower your head to the floor, moving in the direction of your hands.
Push yourself back up to the beginning position.
Do it two to three times with ten repetitions.

Dips

While triceps are the main muscles that engage in dips, your shoulders will also receive a great workout with this exercise.
Sit on the edge of a chair.
Hold the edge of the chair with the hands, shoulder-width apart.
Then, move off the chair so the arms are supporting you. If you require more space, then use two chairs sitting side by side, with one hand on each chair.
Keep the elbows tucked into your body as you lower yourself as far down as you can go.
Push yourself back up to the beginning position.
Do it two to three times with ten repetitions.

Dolphin Dive

Start this exercise on your forearms and toes. Your feet should be walked in a few inches from the typical plank position so that your hips are lifted in the air and you’re making a triangle shape with the ground.
Dive forward with the body, until you resume a forearm plank position.
Your shoulders move forwards while they return to a straight line. Remember to maintain your abdominal muscles contracted.
Then, return to the beginning position and repeat.
Do it two to three times with ten repetitions.

Face Pulls

This exercise needs a light resistance band.
Wrap your resistance band around a pillar or any other vertical standing.
Grab the ends in each hand, palms facing in.
Fold your knees slightly and pull the band towards the face so your hands come to either side.
In a controlled motion, bring the band back to the beginning position.
Repeat.
Do it two to three times with ten repetitions.

Front Shoulder raised with Towel

This exercise needs a towel.
Roll a towel up into a cylinder and grasp both ends (shoulder-width apart) with one hand each.
Hold it with the arms extended so that it’s sitting at your hips.
Slowly lift the towel until it’s in front of you, your arms parallel to the floor.
Drag the towel apart as far as you can.
Release and lower the arms slowly.
Repeat.
Do it two to three times with 15 repetitions.

Lateral raises with Water bottles

This exercise needs two water bottles. You can switch how light or heavy the load will be by filling it with as much water as necessary.
Stand with the feet shoulder-width apart. Grab one water bottle in each hand, palms facing towards you.
Lift your arms to each side (laterally) until it is shoulder height. Your elbows and knees should be slightly flexed.
In a controlled movement, lower the bottles back to your side.
Repeat.
Do it two to three times with 15 repetitions.

Shoulder Press with Towel

This exercise needs a towel.
Roll the towel into a cylinder. Grab the towel at both ends so that the hands are shoulder-width apart.
Keep your elbows tucked in and down so that the towel is close to the chest.
Pull the towel apart.
Lift your hands and the towel overhead until the arms are fully extended and are above you.
Remember to keep pulling the towel apart.
Slowly lower the arms and repeat.
Do it two to three times with 15 repetitions.

Dumbbell Bent-Over Row

Stand with your feet hip-width apart grasping a pair of dumbbells at your sides.
Including your core, push your hips back and hinge forward at the waist until your torso is almost parallel with the ground.
Allow your arms to hang straight down, with your palms facing each other.
Keep your back flat, and squeeze your scapulae together as you pull the weights up to your sides.
Pause, then lower the weights to the beginning position. Repeat.

Plank Raise Tap Crunch

Begin in a straight arm plank position with the shoulders stacked above your hands and the feet hip-width apart.
Extend your left arm forward, then put it back down into the plank.
Extend your left arm to the side, then put it back down into the plank.
Keep your body in a straight line as you reach the opposite (right) arm under your body, pull your left leg toward your core, and tap your left foot with your right hand.
Back to the plank position.
Do all of your reps, and then repeat on your opposite side.

Dumbbell Lateral Raise

Stand tall with the feet hip-width apart and your arms at your side, grabbing a dumbbell in each hand.
Lift your arms to your sides until they’re level with your shoulders. Keep the palms facing downward.
Slowly lower the arms, and repeat for reps.

Military Press

Stand tall with the feet shoulder-width apart, grabbing a dumbbell in each hand. Step one foot a bit forward in a staggered stance.
Bring your weights to shoulder level, with the palms facing forward.
Extend the arms straight above your shoulders. Keep the back flat and engage your core.
Gently lower the weights back to shoulder level and repeat for reps.

Reverse Fly

Stand with your feet shoulder-width apart, grabbing a dumbbell in each hand.
Flex forward at the hips until your chest is almost parallel with the floor. permit the weights to hang straight down at arm’s length, palms facing each other. This is the beginning position.
Keeping your back flat, lift your arms out to your sides until they’re in line with the body. Squeeze your scapulae together at the top of the motion.
Return to the beginning position, and repeat for reps.

Arnold Press

Stand tall with your feet hip-width apart, grabbing a dumbbell in each hand.
Engage your core. Keeping the back flat, bring your weights to shoulder level, with the forearms in front of your chest and your palms facing back. This is the beginning position.
Rotate the weights so that the palms face forward as you press the weights directly above the shoulders.
Slowly lower the weights back to the beginning position, and repeat for reps.

Front Deltoid Raise

Stand with your feet hip-width apart, grasping a pair of dumbbells at your sides.
Keeping the arms straight, slowly lift the weights up directly in front of you to shoulder level with your palms facing each other.
Lower back down to the beginning position and repeat for reps.

Deep Swimmer’s Press

Stand tall with your feet hip-width apart, grasping a pair of dumbbells at your sides, palms facing forward.
Keeping your elbows close to the sides, curl the dumbbells up until your elbows are flexed at 90 degrees. This is the beginning position.
Curl the weights up toward the shoulders, then press them overhead, rotating your hands so the palms face forward as you reach the top of the motion.
Reverse the motion, lowering the weights as you rotate your palms back toward the body, and finishing in the half-curl, palms-up, beginning position. Repeat for reps.

Sit-Through

Assume a bear stance with your arms extended, your hands below your shoulders, and your knees flex 90 degrees below your hips. (Only your hands and toes should touch the ground.)
Keeping your back flat, core engaged, and left hand on the floor, lift your right arm and left leg, and open your body to the right, pivoting on your right foot as you thread your left leg beneath you and extend it straight on the ground.
Reverse the motion to return to the starting position. Repeat on the other side, lifting your left hand and right leg, and pivoting on your left foot.
Continue changing sides for reps.

Callahan Press

Grasping a dumbbell in each hand, assume a staggered stance and lift your arms out to your sides with your elbows flex 90 degrees.
Your upper arms should be in line with the shoulders, and your hands should point toward the roof. This is the beginning position.
Bring the forearms together in front of you, and then reverse the motion to return to the starting position.
Press the weights directly above the shoulders, and then reverse the motion to return to the starting position. That’s one rep.

Push-ups

Lie face down, with your palms on the ground, next to your shoulders. You can also utilize a bench.
Keeping your back straight, push your hands into the floor so that your torso lifts upwards off the ground. Make sure your hands, wrists, and elbows stay in a straight line throughout the motion.
At the top, hold this pose for a second, and then lower yourself back down to your beginning position.
Stay in this pose for a second and then repeat the above steps.
Keep the core locked as tight as possible throughout.
Aim to complete 10 reps.

It has 2 variations:

Decline push-ups

By lifting your feet on a bench, table, or chair, you can still work your shoulders, but with more ease. The higher the position of your feet, the harder the shoulder muscles will work.

To do: Get into a push-up position and lift your feet onto a table or chair.
Keep your body and arms straight, palms on the ground, just wider than the shoulders.
Slowly lower yourself down to the ground whilst keeping your feet elevated.
Pause at the bottom for a second, then push back up. Repeat the sequence.
Begin with 3 sets of as many reps as possible. Try to increase the number of repetitions each week.

Handstand push-ups

Perform a handstand against a wall.
Straighten the legs and rest your feet against the wall.
Lower your head down to the ground by bending your elbows.
Hold the position at the bottom for a second and then push back up until the arms straighten up.
Rest at the top for a second and repeat.
Keep the core tight at all times
Begin with 3 sets of as many repetitions as possible. Try to improve the number of reps you complete from week to week.

Dumbbell shoulder press

Pick a suitable weight for your needed number of reps. Lift each weight up and let the dumbbells sit on your shoulders (or just above them), with the palms facing forwards.
Push the weight up above the head and, still above your head, touch the dumbbells together. Next, lower the weight back down until the dumbbells are sitting back on the shoulders.
Make sure you perform full repetitions — all of the way up and down. Repeat the sequences for a suitable number of reps and sets.
To start with, we suggested aiming for 3 sets of 8 to 12 reps.

Upright row

Stand with feet shoulder-width apart. Grab a dumbbell in each hand, with palms facing the body and the weights resting on the tops of your thighs.
Flex elbows and bring them up and out until the dumbbells are in front of the armpits. Hold for a second or so, then lower back to the beginning position for a count of three.
Perform 10 reps per set.

Single-arm external rotation

Stand with feet shoulder-width apart. Hold a dumbbell in your left hand and place your right hand on your hip.
Bend left arm to 90 degrees, with palm up and forearm in front of you, parallel with the ground. Without moving your elbow, rotate your weight 45 degrees to the left. Return to the beginning position for a count of three.
Perform 10 reps per set.

Car driver

Stand with feet shoulder-width apart. Grab a dumbbell with both hands and extend the arms straight in front of you.
As you would turn a steering wheel, turn the weight to the right as far as you can, and then to the left. Make sure to keep the shoulders down. Continue for 1 minute.

Raise and pull-apart

Stand with feet shoulder-width apart. Grab a dumbbell in each hand, with palms facing the body and the weights resting on the tops of your thighs.
Keep arms straight as you raise arms to shoulder height, then take them 90 degrees out to the sides, creating a T shape. Return your arms, bringing them back together and down. That’s 1 rep.
Do 10 reps per set.

Cat-Cow

Kneel on a yoga mat, with knees below hips and hands under shoulders. Keep your back straight. Look down at the ground and keep your neck long.
Inhale and drop your belly toward the mat while raising your chin toward the ceiling. Keep shoulders away from ears and scapulae broad across your back.
As you exhale, round the back, tuck your tailbone, and curl your chin toward your chest. Inhale and repeat. Continue for 10 breaths.

Walkout/inchworm

Stand with feet hip-width apart and arms by the sides. Keeping core involved and back straight, hinge at your hips, and put your palms on the ground (flex knees if needed).
Carefully and slowly walk hands forward into a high plank position, with wrists below shoulders and body in a straight line.
Hold for a moment, then walk hands back to feet to finish 1 rep. Do 10 reps per set.

Plank

Begin on hands and knees. Put hands directly under shoulders and step feet back, so the body is in a straight line. Keep your neck long and look past the hands. Press hands into the ground and keep core and glutes engaged.
Hold for up to 60 seconds, or as long as you can hold good form.

Plank has 3 variations:

Side plank

Lie on your left side, with your legs stacked. Brace yourself up on your elbow or hand, keeping your feet and legs stacked.
Hold for up to 60 seconds, or as long as you can hold good form. Repeat on the opposite side.

Plank shoulder tap

Begin in plank position, with feet wider than shoulders. Without moving your lower body, lift your left hand and tap your right shoulder. Return left hand to the floor and repeat on the other side. That’s 1 rep.
Perform 10 reps per set.

Plank to Down Dog

Begin in plank position, with feet hip-width apart. Hinge at your hips while keeping your back straight, pushing into Downward Dog. Hold for a breath, then back to plank. That’s 1 rep.
Perform 10 reps per set.

Author: Dr.Nidhiphysio

Physiotherapist in Mobile Physiotherapy Clinic Bapunagar, Ahmedabad