AKA - Light Weight Shoulder Workout
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:
- 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
for answers to any of your questions.