Ways to Increase Shoulder Strength Safely
If you have been struggling with pain in your upper back and arms, your doctor may recommend that you increase shoulder strength. That said, if you are simply looking for a stronger upper body, then these will also benefit you. They will help you to improve your range of motion and mobility as well as simply strengthening the joint and surrounding muscles. That said, this isn’t just a matter of grabbing the nearest barbell and hoisting it over your head. In fact, that’s likely the last thing you should do.
You need to find out exactly which workouts are most effective and, more importantly, safest for helping you increase shoulder strength. This is particularly important if you suspect that you may have an injury. Consult with a doctor before you begin any exercises with a sore or injured shoulder.
If you are simply looking to increase shoulder strength in a safe way and have not sustained an injury, then these workouts may be right for you:
Use a foam roller – using a foam roller, arrange it so it is perpendicular to your spine and lie overtop of it. It should be positioned just below your shoulder blades. Have a barbell positioned on the floor just above your head. Once you are lying in position on the foam roller, place your feet flat on the floor. Keep your hips slightly raised and reach up for the barbell. Raise your arms as though spreading them wide like wings. This should cause you to feel the extension in your back and the stretch in your chest. Holding the barbell but without lifting it, move the foam roller slightly closer to your shoulders using pressure from your feet and hips to move your body slightly. Hold for five seconds, lower your hips and hold for another five seconds.
Modified Yoga Downward Dog Pose – on a yoga mat, slowly lower yourself so you’re on your hands and toes, tightening your abs and raising your hips into the air. Keep your knees slightly bent. Shift your position until you feel as though you’re making your spine even longer than it naturally is. When you achieve this pose, gently move your chest downward in the direction of your feet. As you move, keep yourself in position for that lengthened spine. Keep this pose for a minute.
Perform these exercises once or twice per week to continue building shoulder strength. If you need extra energy, consider adding Phentramin-d to the mix.