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Shoulder Injury Prevention
AKA - Light Weight Shoulder Workout
by

 www.stewsmith.com

I have received many emails this week concerning past injuries of Military.com and StewSmith.com readers. According to Navy Bureau of Medicine, the top three sport injury surgeries done on its members are:


- Shoulders
- Knees
- Lower Back
 

For the next three weeks I will focus on exercises to help strengthen these areas in case you are suffering from previous injuries. For those healthy StewSmith.com readers, the exercises discussed in the next three weeks will also help you PREVENT hurting yourself with these most common of injuries.

This week my focus is on the number one most injured joint in our bodies - the Shoulder. The shoulder is our most versatile joint. There is no other joint that can lift up, down, forward, backward, rotate left and right, or throw. The only joint in our body built similarly is the hip. But with the shoulder's versatility comes its weakness. It is commonly injured due to tendonitis, ligament pulls, bursitis, dislocations, separations, and rotator cuff injuries. If you have had any of these injuries in the past or you want to help prevent shoulder injuries in the future, try the Light Weight Shoulder Workout below.

This workout is actually one used by many physical therapists and requires ONLY light weights - in fact no heavier than FIVE pound dumbbells is recommended. Start by using no weights at all and only lift "the air". You will find that the air gets heavy on these small muscles of the shoulder. But these are the muscles that no one exercises. Most people will lift too heavy amounts of weight over their head and cause an injury mainly due to lack of stabilization of the shoulder joint. By exercising all of the muscles in the shoulder as with the Light Weight Shoulder Workout, you will build the balance needed in the shoulder to help prevent injuries and build nice, tone shoulders and arms. Try it below and see for yourself:

The Light Weight Shoulder Workout (with dumbbells)

Do the following sequence of exercises non-stop for ten reps each:
Lateral Raises - 10 (palms down)
Lateral Raises - 10 (thumbs up)
Lateral Raises - 10 (thumbs down)
Front Raises - 10 (thumbs up)
Cross overs - 10 (palms facing away from you)
Military press - 10 (see pics below)

LATERAL RAISE - A safe and effective shoulder exercise with light weights. Over 5 pound dumbbells is not recommended for this exercise. Keep your knees slightly bent, shoulder back, and your chest high. Lift weights parallel to ground in a smooth controlled motion, keep your palms facing the ground. Follow the next 5 exercises without stopping.



THUMBS UP - After performing 10 regular lateral raises, do 10 lateral raises with your thumbs up, touching your hips with your palms facing away from you and raising your arms no higher than shoulder height.



THUMBS DOWN - Continue with side lateral raises. As you lift your arms upward to shoulder height, keep your thumbs down.
Repeat for 10 reps.

FRONT RAISE (THUMBS UP) - Now, for 10 more repetitions, time to work your front deltoids. Lift the dumbbells from your waist to shoulder height keeping your thumbs up.

 

CROSS OVERS - With your palms facing away from you and arms relaxed in front of your hips, bring your arms up and over your head as if you were doing a jumping jack (without jumping). Cross your arms IN FRONT of your head and bring them back to your hips for 10 repetitions. 
 
 

MILITARY PRESS - Place one foot ahead of the other as shown and knees slightly bent to reduce strain on your lower back. Exhale as you push the weights over your head for 10 final repetitions in the mega-shoulder pump workout.. Slowly lower them to shoulder height and repeat. Muscles used are shoulders and triceps (back of arm). 

   

Do this routine during any upper-body day workout. Each of the StewSmith.com Fitness Books has this great workout explained and placed throughout the books. Check out StewSmith.com
or email Stew@StewSmith.com for answers to any of your questions.

 


Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

 

BOOKS / eBOOKS / DVDs

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Published Books / DVDs
Navy SEAL Weight Training Workout

Complete Guide to Navy SEAL Fitness (Book / DVD)
Maximum Fitness
The Special Operations Workout
The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke Video
The Pre-Habit Workout DVD

The Complete List of Stew Smith's eBooks:

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
The Advanced Weights / PT Workout (Fall / Winter Weight Gain Cycle)
The Perfect Pushup Workout

The TRX Workout
- Circuit Training 101 ebook

NEW Obstacle Course Race Ebook
 

The Special Forces Physical Fitness Workouts
 Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week

Navy SWCC Workout

The Army Special Forces / Ranger Workout 

The Army Air Assault School Workout

The Army Airborne Workout


The OCS, ROTC, Service Academy, & Bootcamp Workouts

New - Army PRT and CRT
Navy, Air Force, and Coast Guard OCS Workout

The USMC IST and PFT Workout
USMC OCS / TBS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The PFT Bible - Military / Police Standard PFT

 

The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout
 


 


Free SEAL Training Videos from Phil Black

TRX Train Like the Pros

       

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