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 Military.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 exercise 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 UP / DOWN - Continue with side lateral raises. As you lift your arms upward, keep your thumbs up. Once your arms are shoulder height, turn your hands and make your thumbs point toward the floor. Repeat for 10 times, always leading in the up and down direction with your thumbs.
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.comor emailStew@StewSmith.com for answers to any of your questions. Next week - Knee Rehabilitation.
