Strengthen Your Shoulders: A Guide to the Best Exercises and Strategies
Your Shoulders Sure Aren’t Your Muscles—that Would Be Your Glutes—but They Super Important
Your shoulders are super important, helping you complete tons of daily tasks. So, knowing the best shoulder exercises can really pay off if you want to make things like carrying a bag of groceries, reaching for a box of cereal, or blow drying your hair a little easier. Plus, strengthening your shoulders can help reduce your chances of injury. That’s major, since the shoulder is a ball and socket joint—and the most mobile one in your body. And with that comes inherent instability.
What Are Your Shoulder Muscles?
When you think shoulders, you probably envision your deltoid muscles, or the triangular-shaped muscle group that wraps around the tops of your arm. There are three “heads,” or parts, to the deltoids: the anterior (front), medial (side), and posterior (rear). However, your shoulders don’t exist in a vacuum. “There are so many different muscle groups that connect to the shoulder joint,” says physical therapist Kellen Scantlebury, DPT, CSCS. This includes your rotator cuff, a set of four different muscles that help stabilize the joint and keep it in its proper place. And there are also the ones that attach to the scapula (shoulder blades), including your rhomboids and trapezius.
How Do You Hit All Three Heads of Your Shoulders?
If you really want to focus on your shoulders, it’s vital to make a point to hit all three parts of them. Working all three heads of the shoulders—instead of honing in on just one or two—is important, since it helps create balance in the muscle group, Dr. Scantlebury explains. And that can reduce your risk of injury, since all parts will be doing their job, instead of one taking on more load than it’s supposed to, which can ultimately overstress it. Plus, your shoulders are only as strong as their parts, so if your program doesn’t target the three heads, you’ll likely plateau in your strength gains faster than if you were working the front, side, and rear delts evenly.
Strengthening Your Shoulders: Strategies and Tips
From what the shoulder muscles even are to how to hit all sides of them, ways to work them with zero equipment, and what to do if you have shoulder pain and niggles (plus more!), here are some strategies and tips to help you strengthen your shoulders:
- Work all three heads: Make a point to target all three parts of the deltoids to create balance in the muscle group and reduce your risk of injury.
- Use proper form: When performing exercises, make sure to use proper form to avoid overstressing the muscles and to get the most out of your workout.
- Start with lighter weights: If you’re new to shoulder exercises, start with lighter weights and gradually increase the weight as you become stronger.
- Consider working with a trainer or physical therapist: If you have shoulder pain or injuries, consider working with a trainer or physical therapist to develop a customized workout program that addresses your specific needs.
Conclusion
Strengthening your shoulders is an important part of maintaining overall fitness and reducing your risk of injury. By targeting all three heads of the deltoids and using proper form, you can create a strong and balanced muscle group. Remember to start with lighter weights and gradually increase the weight as you become stronger, and consider working with a trainer or physical therapist if you have shoulder pain or injuries.
FAQs
Q: What are the best shoulder exercises for beginners?
A: Some of the best shoulder exercises for beginners include the shoulder press, lateral raises, and front raises.
Q: How can I reduce my risk of shoulder injury?
A: You can reduce your risk of shoulder injury by using proper form when performing exercises, starting with lighter weights and gradually increasing the weight, and targeting all three heads of the deltoids.
Q: What should I do if I experience shoulder pain or niggles?
A: If you experience shoulder pain or niggles, you should stop exercising and seek medical attention. A doctor or physical therapist can help you develop a customized treatment plan to address your specific needs.
