7 painless exercises on the shoulders


Building massive, large shoulders should not be associated with joint overloads, pain and unpleasant injuries. It is enough to choose exercises that will slightly relieve the pond, allow it to move in a natural plane and will be beneficial for the rotator cuff, without reducing the space in the pond. Below are the suggestions for exercises that you can apply when the pain appears or as part of your usual preventive training. A small problem with the joint is not a reason to give up training completely, but a sign that changes are needed.


  1. Raising the arms with dumbbells (angle obtuse)

Instead of doing a squeeze over the head that can affect the shoulder joint wrongly, in this exercise you lift only the shoulder barbells, which reduces tension and pain. In addition, you lift the weight slightly in front of you, which fits the angle of the paddles.

Take two dumbbells and hold them along the torso. Take the shoulder blades and strain your gluteal muscles. Lift the dumbbells sideways and slightly ahead (about 30 degrees in front of each other so that your hands create an obtuse angle).


  1. Extrusion on the positive bench

Squeezing the bar directly above the head is problematic for many people due to the low mobility in the shoulder joints. Instead, you can reduce some pressure on the shoulders by using a positive bench press.

Set the bench at an angle of about 70 degrees, making it still more vertical than horizontal. In this variant, barges still work, but this does not require so much mobility. Over time, you can increase the angle of inclination up to 90 degrees.


  1. Squeezing the end of the bar above the head in the kneel on one leg

This exercise is perfect for people who struggle with pain or shoulder injury because they do not have to push the bar directly above the head. In addition, the position in the knee on one knee will require the activation of deep core muscles to stabilize.

Perform a kneel on one leg. Hold the end of the bar in the hand on the same side, on which the knee is on the ground. Tighten your entire body as much as possible and push the weight up.


  1. Pulling on the stick

Pulling is a great exercise when building your back. You must have a strong grip and strong muscles on the widest back and upper back so that your beard is above the rod. However, indirectly this exercise also affects the development of the shoulders. Keep the shoulder blades pulled together and the cage that has been removed for the duration of the movement. This will ensure the involvement of appropriate muscles.


  1. Squeezing the kettlebell with the base pointing up

This exercise looks easy, but just try to be surprised. Suddenly you stop to be able to lift such weights as before. This is because this exercise does not check your strength, and more coordination and use of individual muscles in the right way.

Stand straight and lift the kettebella so that it stands next to your ear with the base pointing up. Firmly squeeze the handle and tense the whole body while squeezing above the head. Do not think about pushing the kettlebell up. Try to push away from him, as if you wanted to direct the body to the ground.


  1. Pressing the dumbbell above the head in the kneeling

This is a great exercise for people who have small shoulder injuries. For those who squeeze on a machine or barbell, but feel good during other exercises. Squeezing in the kneeling will reduce the pain, because such movement allows the rotation of the shoulders and the tension of the whole body.

Kneel on both knees. Take the dumbbells in your hands. Tight your buttocks and core muscles and squeeze the weight above your head


  1. “Y”

The exercise primarily serves to work on the body posture, strengthens the muscles and makes our shoulders healthy.

Lie on the ground, belly to the floor. Put your hands on the floor above your head so that they form the letter “Y”. Then try to tear your hands off the ground using only your shoulder muscles and upper back. Do not lift the chest and do not engage the lumbar muscles.

Posted on: October 29, 2018

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