Most of us spend our day sitting in front of our PCs or dealing with hectic work schedule or managing the household chores that take a toll on our shoulders. These straining activities cause pain in the shoulder blades. The need therefore arises to do some quick shoulder strengthening exercises that relax our shoulders, brings in flexibility and tones the shoulder muscles.
Given below is a list of shoulder strengthening exercises that can be carried out while at work or in the spare time at home.
Shoulder Roll
Stand with your arms on the sides. Move your shoulders, first forward, then shrug them, move them backwards squeezing the shoulder blades together and finally pull them downwards. Repeat this five times in a slow continuous motion. And then 5 times again but starting backwards this time.
Shoulder Squeeze
It can be done standing or sitting. Keep your shoulders down and back. And then bend your elbows at 90 degrees and pull the elbows backwards so you feel your shoulders squeezing together. Hold the position for 5-10 seconds and repeat 3 times.
Wall Push-ups
Stand a foot-and-a-half away from a wall and place your palms on the wall at shoulder level. Slowly lower yourself towards the wall and then return to the starting position. If you wish to increase the difficulty level later you can do it over the tabletop or countertop.
Press
Lie down on your back. Raise your self off the ground until your shoulder blades are in the air. Keep your arms straight ahead. Then lower yourself back and repeat 10 times.
Heavy Hinges
It is a stretching exercise for the shoulders. Stand upright facing downwards with your arms stretched out backwards. Now bend your elbows like a hinge with your fingers pointing straight ahead. Repeat this motion 10 times.
Wood Chopping
Stand upright with hands clasped and close to the right shoulder. Straighten your elbows and try touching your left thigh with your clasped hands. It will appear like you are trying to chop wood. But, don’t make your movement jerky. Do 7-8 reps at each side.
